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
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Original video

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

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