Pogo Hops: Springy Ankles and Tougher Calves
Small, fast hops on the balls of your feet with your knees nearly straight. Your ankles do the bouncing, like a spring.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Stand tall
Feet hip-width, standing tall, arms relaxed at your sides.
- 2
Bounce off the ankles
Hop a few centimetres off the floor on the balls of your feet. Knees stay nearly straight; your ankles do the work.
- 3
Short contacts
Spend as little time on the floor as you can. Think of the floor as hot.
- 4
Stay tall and quiet
Head still, body tall. Every landing is light.
- 5
The test
Fast, light and even. When the hops slow down or get loud, the set is over.
Watch for
- Bending your knees deeply. That makes it a squat jump, not a spring.
- Heels slamming down between hops.
- Hopping high instead of fast. Height is not the point here.
Questions
What are pogo hops good for?
They train your ankles and calves to act like a stiff spring, the same quality that pushes you off the floor in a jump.
How many pogo hops?
10 hops a set, as quick and light as you can. Stop the set when they slow down.