Pogo's are a great way to build up tolerance and capacity in the lower leg, specifically in the ankle joint and achilles tendon.

The key is to allow the ankles to do the work, and let the knees and hips come along for the ride. We want you to utilize the elasticity of the lower leg while building stiffness in the achilles tendon.

Keep a good rhythm in all of these as you improve timing and coordination. Pogo's serve as a staple in the plyometrics and athletic development department.

Start out with these bilateral (2-leg) pogo jump options:

- Pogo Jump

- Alternating Split Stance Pogo Jump

- Narrow to Wide Pogo Jump

Then, build up to these unilateral (1-leg) pogo hop options:

- 1-Leg Linear Line Pogo Hop

- 1-Leg Lateral/Medial Line Pogo Hop

- 1-Leg Linear Pogo Hop

- 1-Leg Lateral Pogo Hop


- 1-Leg Medial Pogo Hop


Learn more about building strength, durability, and athleticism in our flagship 12-Week Athletic Development Guide! This training program is action-packed with 175+ instructional exercise videos to help you perform at higher levels.


Matthew Ibrahim

Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University.

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