Optional / Advanced

Pogo Jumps

3 x 30 seconds

Instructions

  1. 1.Stand tall and keep your knees relatively straight (unlocked, but not bending into a squat).
  2. 2.Bounce repeatedly off the balls of your feet, using your calves and ankles to drive the movement.
  3. 3.Focus on quick, snappy ground contact times to build elastic recoil in your Achilles tendon.

Form Focus

Keep knees straight and focus on quick, snappy ground contact times. The movement comes from the ankles, not the knees.

Progression

Progress to single-leg pogo hops or lateral pogo jumps to challenge ankle stability in multiple planes.