Pogo hops
Plyometrics · Building · in seconds held
Why it helps your running
Achilles tendons that give the energy back: your stride gets more economical at every pace.
- You'll need
- nothing: just your bodyweight
How to do it
- Feet together, hop in place keeping your knees almost straight: everything comes from the ankles.
- Ground contact as short as possible, like the ground is burning.
- Stay tall, core tight, arms relaxed by your sides.
- Aim for height without lengthening the contact.
Common mistakes
- Your knees bend and it turns into a squat jump.
- Your heels touch the ground on every landing.
- You lean forward.
CautionOn firm ground but not hard like concrete (wood floor, track, short grass). Never with any niggle in the Achilles or calf; stop as soon as the bounce starts feeling heavy.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.