← EXERCISE LIBRARYPower
Pogo Hop
Small, stiff, repeated hops off the forefoot. Trains ankle stiffness and short ground contacts. Run it early in the session while fresh, not as a finisher.
- 01Stand tall with feet hip-width, arms fixed at your sides or on your hips.
- 02Hop straight up off both forefeet without letting the heels touch down.
- 03Keep the knees nearly straight and let the ankle do the work.
- 04Land on the same spot on the forefoot and rebound immediately, aiming for contacts under a fifth of a second.
- 05Do 10 to 20 contacts, stop the set the moment contacts get loud or slow, and rest fully.
- 01Stiff ankles, quiet feet.
- 02Off the floor as fast as you hit it.
- 03Tall through the hips, do not sit down into it.
- 01Heels slapping the floor — the tendon releases its stored energy and the hop becomes a slow squat off the ground.
- 02Bending the knees to jump higher — that turns an ankle drill into a squat jump and removes the stiffness training.
- 03Chasing high rep counts when tired — contact times lengthen and you are now training slow, not fast.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.