Low Pogos to Split Drop

The athlete performs low pogo bounces and then drops into a controlled split-squat landing, alternating lead legs, with rapid transition, controlled deceleration, and the front knee aligned over the middle of the foot.

13 sec

0:00 / 0:13

Video byKP Sports Performance

Original video

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Included in this routine

How to Start Plyometrics | 10 Beginner Drills for Athletes

Coaching notes

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.

Practice settings

Sets: 1
Reps: 6 reps
Rest: 1 min
Est. duration: 13 sec

PlyometricsLegsSingle-Leg Stability

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