Curated Action

Pogo Hops

Basketball

Pogo Hops is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration22 sec

Training Details

0:00 / 0:22
Sourceyoutube.com/watch?v=bjzgqbQp_k0
AuthorYouTube creator

Pogo Hops

Start in an athletic stance and jump vertically as high as possible repeatedly off the forefeet while spending minimal time on the ground.

Key points

  • Minimize ground contact time between jumps
  • Rely on elastic ankle stiffness rather than a deep knee bend
  • Reach arms overhead at peak height on each bounce

Common mistakes

Bending knees into a deep squat or landing flat-footed on heels.

Sets: 1Rest: 1 minEst. duration: 22 sec
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