Curated Action
General Training
Pogo Ankle Jumps with Hands on Hips
With hands placed firmly on the hips, the drill performs rapid, springy ankle hops in place while avoiding excessive knee bending.
11 sec0:00 / 0:11
Included in this routine
How to Start Plyometrics | 10 Beginner Drills for AthletesCoaching notes
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.
Practice settings
- Sets
- 1
- Reps
- 8 reps
- Rest
- 1 min
- Est. duration
- 11 sec
PlyometricsAnklesAnkle Stiffness
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