Curated Action

Low Pogos to Split Drop

General Training

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.

Reusable training actionVideo demonstration13 sec

Training Details

Hover to preview0:33 - 0:46
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
plyometricslegssingle-leg stabilityVideoAuto ExtractedYouTubeHow to Start Plyometrics | 10 Beginner Drills for Athletes

Clip: 0:33–0:46

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