Single-Leg Pogo Hop
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Tibialis Anterior, Intrinsic Foot Muscles, Quadriceps, Gluteus Medius
Movement pattern
Single-Leg Reactive Hop
Training goal
Reactive Strength, Elastic Stiffness
Sport
Running, Sprinting, Basketball, Soccer, Netball
Overview
Purpose. Trains the ankle and foot to behave like a stiff spring on one leg. Because running and most change-of-direction actions are single-leg tasks, developing elastic qualities on one leg transfers more directly than double-leg hopping alone.
How it fits the system. An entry-level to intermediate reactive drill that sits earlier in a plyometric progression than single-leg depth jumps. It builds the tendon stiffness and ankle control that heavier reactive work depends on.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Tibialis Anterior, Intrinsic Foot Muscles, Quadriceps, Gluteus Medius
Movement pattern
Single-Leg Reactive Hop
Equipment
Bodyweight
Difficulty
Intermediate
Technical detail
The intent is minimal ground contact time with the ankle doing most of the work. The knee stays relatively quiet and only slightly bent; if the knee starts flexing deeply the drill has become a single-leg squat jump and no longer trains ankle stiffness.
Single-leg hopping also exposes frontal-plane control. If the pelvis drops or the knee falls inward on contact, that indicates the hip abductors are not controlling the landing, and it is worth addressing before adding reactive volume.
Because all bodyweight passes through one limb, cumulative loading on the Achilles tendon and plantar structures is meaningful. Volume should be counted in total contacts per leg and built gradually.
How to Perform
- Stand on one leg with a small bend at the knee and the foot flat.
- Set the ankle so the foot is ready to meet the ground, keeping the toes up slightly before contact.
- Hop on the spot using mostly the ankle, keeping the knee angle almost unchanged.
- Aim for quick, quiet, rhythmic contacts on the ball of the foot.
- Keep the pelvis level and the knee tracking over the foot for the whole set.
Coaching Cues
- “Stiff ankle, quiet knee”
- “Off the ground fast”
- “Stay tall through the hip”
- “Bounce, do not squat”
- “Level hips”
Common Mistakes
- Letting the knee bend deeply so the drill becomes a single-leg jump instead of a hop.
- Allowing the pelvis to drop or the knee to collapse inward on each contact.
- Landing flat-footed with long, heavy ground contacts.
- Adding large volumes too quickly, which loads the Achilles tendon faster than it adapts.
Progressions & Regressions
Progressions
Progress to single-leg linear pogo hops travelling forward, then to single-leg hurdle hops and single-leg depth jumps.
Regressions
Return to double-leg pogo hops, or hold a support lightly for balance while the pattern is learned.
When to Use It
When to use
Early in a session as part of a plyometric warm-up or as low-level reactive work on non-heavy days.
When not to use
With current Achilles or plantar heel pain, or in the early stages after a lower-limb injury before double-leg hopping is comfortable.
Programming
Commonly 3 to 4 sets of 8 to 15 contacts per leg. Quality of rhythm matters more than total count; stop when contacts become heavy or noisy.
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