Curated Action

Pogo Ankle Jumps with Hands on Hips

General Training

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

Reusable training actionVideo demonstration11 sec

Training Details

0:00 / 0:11
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator

Pogo Ankle Jumps with Hands on Hips

Place hands firmly on hips and perform rapid, springy ankle hops in place without bending the knees excessively.

Key points

  • Rely on ankle elasticity rather than maximum jump height
  • Minimize ground contact time
  • Keep torso upright and core braced

Common mistakes

Bending knees deeply into a squat between bounces.

Sets: 1Reps: 8 repsRest: 1 minEst. duration: 11 sec
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