Curated Action

Ankle Line Pogos (Forward & Backward)

General Training

Ankle Line Pogos (Forward & Backward) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration18 sec

Training Details

0:00 / 0:18
Sourceyoutube.com/watch?v=509Pi4I6Loo
AuthorYouTube creator

Ankle Line Pogos (Forward & Backward)

Perform springy, elastic double-leg pogo hops over a line moving forward, then transition to hopping backward while maintaining short ground contact time.

Key points

  • Keep ankles stiff and toes pulled up (dorsiflexed) in flight
  • Make contacts light, fast, and effortless
  • Minimize knee bend and rely on Achilles tendon elasticity

Common mistakes

Bending deeply at the knees or landing heavy on the heels.

Sets: 2Rest: 30 secEst. duration: 18 sec
PlyometricsAnklesElastic StiffnessVideoAuto ExtractedYoutubeEp. 06 | Train Like A D1 Athlete | Repetitive Plyometric & Dynamic Core Workout

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.