Pogo Jumps

Technique

Pogo jumps are small, quick, repeated hops on the balls of the feet with stiff ankles and nearly straight knees, like bouncing on a pogo stick. They train the calves and Achilles tendon to store and release elastic energy, which improves running economy and jumping ability.

Steps

1. Stand tall with feet hip-width apart and weight on the balls of your feet
2. Keep the knees almost straight and the ankles stiff
3. Hop up and down quickly, spending as little time on the ground as possible
4. Do 15–30 contacts per set, stopping as soon as the rhythm slows or the heels touch down

Common mistakes

• Bending the knees deeply so it turns into a squat jump
• Landing on flat feet or letting the heels slam into the floor

Variations

• Single-leg pogo jumps
• Lateral pogo jumps side to side

FAQ