Menu
Sign out

Continuous Pogo Hops

A plyometric exercise that develops explosive power and reactive strength through continuous vertical jumping movements, improving lower body power and cardiovascular endurance.

Exercise Overview

Category

Plyometrics

Exercise_Type

Flexibility

Difficulty_Level

Intermediate

Technique

Stand with feet shoulder-width apart and knees slightly bent. Perform continuous vertical jumps using only your ankles and calves, minimizing knee bend. Land softly and immediately rebound into the next jump.

Starting Position

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

Finishing Position

Continue the jumping motion while maintaining proper form and rhythm.

Form Cues

Use only ankles and calves, land softly, rebound quickly, maintain rhythm

Common Mistakes

Bending knees too much, landing hard, losing rhythm, not using ankles

Progression Tips

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

Regression Tips

Reduce duration, perform with less intensity, or practice ankle hops separately.

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.