Pogo Hop

Muscle Groups Involved

Calves - Primary
Soleus - Primary

Highlights

Keep your ankles stiff and
Brace your abs to make you springier.
Point your toes as you jump to increase calf activation.

Description

The Pogo Hop is a plyometric exercise that primarily targets the calves and Achilles and improves explosive power and agility. To perform Pogo Hops starting in a standing position with your feet h

The Pogo Hop is a plyometric exercise that primarily targets the calves and Achilles and improves explosive power and agility. To perform Pogo Hops starting in a standing position with your feet hip-width apart and arms relaxed at your sides, placed on your hips and flexed at the elbow with your hands next to your chest. Perform quick, small jumps off the balls of your feet, keeping your legs straight and minimal bend in your knees. Use your ankles and calves to propel yourself upwards. Maintain a rapid, rhythmic pace, aiming for quick, springy hops with minimal ground contact time.

Common Mistakes

Do not stop in between jumps. Minimize the force and/or sound of each hop.

Do not stop in between jumps. Minimize the force and/or sound of each hop. Jump as quietly as possible to minimize injury and get the most out of this exercise. Do not let your heels slam into the floor. Do not bend your knees anymore than is necessary and they should not contribute significantly to the jump.

Pro Tips

Sometimes a more narrow stance can improve performance. Try different width

Sometimes a more narrow stance can improve performance. Try different widths for your foot placement to stress different parts of your muscles and tendons more to get more well rounded development of these structures.

Purpose

Plyometrics can increase the stiffness of tendons and the density of muscle

Plyometrics can increase the stiffness of tendons and the density of muscles. This exercise can improve the development and striations in your calves.

Form

Be sure that your feet are landing in the same position for each jump unles

Be sure that your feet are landing in the same position for each jump unless you are intentionally varying them. Your posture should be upright and braced and not leaning forwards at the hips or arching your back.