Pogo Hops

What you'll gain

• Trains ankle stiffness and short ground contacts without a high jump.

• Lets coaches keep plyometric work in a heavy week at a low amplitude.

• Is an entry drill before higher-impact hops and bounds.

Step-by-Step Instructions

1. 1

   Stand tall with the feet hip-width and the arms relaxed at your sides.

2. 2

   Rise onto the balls of the feet with the knees almost straight.

3. 3

   Hop in place by pushing through the ankles, not by sitting into a squat.

4. 4

   Pull the toes toward the shins in the air so the next contact is springy.

5. 5

   Land quietly under the hips and rebound right away.

6. 6

   Keep the torso tall and repeat for short, fast contacts.

Common Mistakes

• Bending the knees into a mini squat so the hop is no longer ankle-dominant.

• Chasing height instead of a low, quick pop off the floor.

• Letting the heels slam and dump the spring out of the Achilles.

• Reaching the feet out in front of the hips on landing.

About This Exercise

Pogo hops are a low-amplitude plyometric. You bounce in place on the balls of the feet with the knees almost straight so the ankle, not a deep squat, produces the rebound. Pogo variants isolate the ankle, overload the Achilles, and keep contact times short. Two-leg pogo jumps are programmed as a max-velocity plyometric with stiff ground contacts, and pogo jumps sit among low-impact entries in a plyometric mesocycle. For a catalog this is ankle-stiffness work, not a tuck jump. It fits extensive plyometric warm-ups, sprint-prep blocks, and bodyweight power pages where the clip must show a quiet knee and a bouncing calf.

Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.

Build faster with related MoveKit resources