Curated Action

Hands-on-Hips Ankle Stiffness Pogo Jumps

Soccer

Hands-on-Hips Ankle Stiffness Pogo Jumps is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration30 sec

Training Details

0:00 / 0:30
Sourceyoutube.com/watch?v=OEYeRfzbOTM
AuthorYouTube creator

Hands-on-Hips Ankle Stiffness Pogo Jumps

Perform continuous rapid vertical hops staying on the balls of the feet with hands fixed on the hips, minimizing knee bend to build elastic ankle stiffness and tendon reactivity.

Key points

  • Keep hands anchored firmly on your hips to eliminate upper-body arm swing momentum
  • Maintain minimal knee flexion, driving force almost entirely through the ankles and calves
  • Minimize ground contact time by rebounding explosively off the balls of the feet

Common mistakes

Bending deeply at the knees or landing flat-footed on heels, losing reactive elastic recoil.

Sets: 1Duration: 30 secRest: 30 secEst. duration: 30 sec
SoccerSpeedPlyometricsPogo JumpsAnkle StiffnessVideoAuto ExtractedYoutubeIncrease Your Speed | 10 Best Explosive Speed Exercises For Athletes

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