Curated Action

Low Pogos to Split Drop

General Training

Low Pogos to Split Drop is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration13 sec

Training Details

0:00 / 0:13
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator

Low Pogos to Split Drop

Perform 2 to 3 low pogo bounces and immediately drop into a controlled split-squat landing position, alternating lead legs.

Key points

  • Transition rapidly from vertical bounces into the split stance
  • Control deceleration and stick the landing with chest tall
  • Keep the front knee aligned over the middle of the foot

Common mistakes

Dropping the torso forward or letting the front heel lift off the ground.

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 13 sec
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