Pogo Jump

Pogo jumps are a simple plyometric drill where you spring up and down on the spot with stiff ankles. They train your calves and Achilles tendons to absorb force and rebound quickly, while your quads, glutes, and core keep you stable.

Stand tall with your feet about hip-width apart. Relax your shoulders, keep your chest up, and let your arms hang naturally at your sides. You should feel balanced over the middle of your feet, not leaning forward or back.

From standing, push off the ground through the balls of your feet and hop just a few inches into the air. Land softly through the balls of your feet and immediately bounce back up again. Keep your knees nearly straight and make your ankles do most of the work. Think stiff ankles and a spring-like bounce, spending as little time on the floor as possible. Stop each set while the quality is still high.

Breathe normally and stay light on your feet. If you need an easier option, do small hops with a slightly longer rest between each one. To make it harder, jump a little higher while still keeping ground-contact time short and your knees mostly straight. If you feel Achilles or calf pain, reduce the height, slow the pace, or pause the exercise.

Fault: Bending the knees too much and turning the drill into a squat jump. Fix: Keep your legs almost straight and focus on the ankles doing the work.

Fault: Landing flat-footed or slamming into the ground. Fix: Land through the balls of your feet and bounce right back up with minimal ground contact.

Fault: Letting reps get sloppy as fatigue sets in. Fix: Keep the rep count low, stop before form breaks down, and prioritize fast, springy contacts.