Curated Action

Single-Leg Line Pogos (Forward & Backward)

General Training

Single-Leg Line Pogos (Forward & Backward) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration21 sec

Training Details

0:00 / 0:21
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Original video

Single-Leg Line Pogos (Forward & Backward)

Hop forward and backward over a line on a single leg, maintaining smooth rhythm and minimal ground contact time on each side.

Key points

  • Stay springy on the ball of the foot with ankle stiffness
  • Keep torso balanced and upright over the jumping leg
  • Execute smooth transitions without rushing

Common mistakes

Losing balance laterally or letting the heel collapse to the floor.

Sets: 2Rest: 30 secEst. duration: 21 sec
PlyometricsAnklesUnilateral ElasticityVideoAuto ExtractedYoutubeEp. 06 | Train Like A D1 Athlete | Repetitive Plyometric & Dynamic Core Workout

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