Pogo Hop
Fast, springy straight-leg hops off the ankles — trains tendon stiffness and elastic recoil, the free speed in your stride.
Equipmentnone
Musclescalvesachillesfeet
Setup
Stand tall, hands at your sides or on your hips, weight on the balls of the feet.
How to do it
- Bounce off the ground using the ANKLES — knees nearly straight.
- Ground contact short and snappy, like the floor is hot.
- Stay tall; the hips do not sink between hops.
- Small height, high frequency, quiet spring.
Common mistakes
- Bending the knees and turning it into little squat jumps.
- Heavy, slappy landings.
- Doing them exhausted — elasticity work belongs early in a session, fresh.
Scale it
Easier: Slower double-leg bounces or skipping rope.
Harder: Single-leg pogos, or pogo forward/side-to-side.