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.