Pogo Hops
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Quadriceps, Core
Movement pattern
Ankle Rebound
Training goal
Reactive Strength
Sport
General Athletic Development, Sprinting
Overview
Purpose. Continuous, stiff-ankle bouncing that trains short ground contacts and elastic energy return.
How it fits the system. A beginner-level ankle rebound entry in the Plyometrics section, programmed to develop reactive strength. Related work in the library: Single-Leg Hurdle Hop and Continuous Hurdle Hops.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Quadriceps, Core
Movement pattern
Ankle Rebound
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Stand tall with the feet close together and the arms relaxed at the sides.2. Bounce continuously through the ankles, keeping the knees nearly straight.3. Aim to leave the ground as quickly as possible after each landing.4. Keep the trunk stacked over the hips and the contacts quiet and rhythmic.
Coaching Cues
- Set the ankle in slight dorsiflexion before contact.
- Bounce off the forefoot with a rigid but not locked knee.
- Keep contacts short, even and rhythmic.
- Stack ribs over pelvis so force travels through a stiff trunk.
Common Mistakes
- Sinking into the heels between hops.
- Allowing the knees to flex excessively, which softens the spring.
- Letting the rhythm slow as fatigue accumulates.
- Performing long sets that train endurance rather than stiffness.
Progressions & Regressions
Progressions
Single-leg pogo hops, then hurdle hops and depth jumps.
Regressions
Ankle hops with a short pause between repetitions.
When to Use It
When to use
In the warm-up, or as an entry-level plyometric before faster work.
When not to use
With Achilles, shin or plantar foot pain.
Programming
3 to 5 sets of 10 to 20 contacts with around 60 seconds of recovery.
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