Curated Action
Track & Field / Sprinting

Mini Hop Drop Squat

The mini hop drop squat involves 2 to 3 quick pogo hops on the balls of the feet followed by a rapid drop into a strong athletic stance held for half a second.

14 sec
0:00 / 0:14
Video byKP Sports Performance
Original video
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Included in this routine

How to JUMP HIGHER | Repetitive Plyometrics | Vertical Jump Training At Home

Coaching notes

Perform 2 to 3 quick pogo hops on the balls of your feet, then drop rapidly into a strong athletic stance and hold for half a second.

Practice settings

Sets
2
Reps
6 reps
Rest
30 sec
Est. duration
14 sec
PlyometricsCalvesLanding Mechanics

Movement sequence

  1. Perform 2 to 3 quick pogo hops on the balls of your feet, then drop rapidly into a strong athletic stance and hold for half a second.

What to check

  • Keep pogo bounces light, elastic, and fast
  • Snap down aggressively into an athletic landing position
  • Hold the landing for a half second to ensure balance

Common mistakes

  • Avoid landing stiff-legged or allowing knees to cave inward upon deceleration.

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