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Accumulating Pogo Hops

A progressive plyometric exercise that gradually increases the intensity of pogo hops, developing explosive power and reactive strength through controlled vertical jumping movements.

Exercise Overview

Category

Plyometrics

Exercise_Type

Flexibility

Difficulty_Level

Advanced

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.

Starting Position

Begin standing with feet shoulder-width apart, knees slightly bent, and core engaged.

Finishing Position

Complete the progressive jumping sequence with maximum effort while maintaining proper form.

Form Cues

Start small, gradually increase height, use ankles and calves, maintain rhythm

Common Mistakes

Starting too high, not maintaining form, losing rhythm, poor progression

Progression Tips

Increase final jump height, extend duration, add weight, or perform on one leg.

Regression Tips

Reduce progression rate, start with lower intensity, or practice basic pogo hops.

Safety Notes

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.