Technique
Start with small, controlled pogo hops using only your ankles and calves. Gradually increase the height and intensity of each jump while maintaining proper form. Build up to maximum effort over the set duration.
A progressive plyometric exercise that gradually increases the intensity of pogo hops, developing explosive power and reactive strength through controlled vertical jumping movements.
Start with small, controlled pogo hops using only your ankles and calves. Gradually increase the height and intensity of each jump while maintaining proper form. Build up to maximum effort over the set duration.
Begin standing with feet shoulder-width apart, knees slightly bent, and core engaged.
Complete the progressive jumping sequence with maximum effort while maintaining proper form.
Start small, gradually increase height, use ankles and calves, maintain rhythm
Starting too high, not maintaining form, losing rhythm, poor progression
Increase final jump height, extend duration, add weight, or perform on one leg.
Reduce progression rate, start with lower intensity, or practice basic pogo hops.
Stop if you experience pain in the ankles, knees, or calves. Maintain proper form to avoid injury. This exercise requires good lower body strength and coordination.