Demo & instructions
Pogo Hop
Also known as: Ankle Hop, Straight-Leg Bounce, Pogo Jump
Instructions
Repeated straight-legged hops on the spot, bouncing from the ankles like a pogo stick with barely any knee bend. It teaches the calves and tendons to store and return energy, and it is the drill that makes jump rope feel easy.
- Movement
- Calf raise
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–30 reps
Setup
- 1Stand tall with the feet hip-width apart and the hands on the hips or by the sides.
- 2Rise onto the balls of the feet.
Execution
- 1Bounce straight up using only the ankles, keeping the knees almost straight.
- 2Spend as little time on the floor as possible between hops.
- 3Keep the torso tall and the hops rhythmic.
Breathing
Breathe evenly; the hops are quick and small.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
