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Pogo Hops 7s · no sound

Pogo Hops

Low, quick in-place hops on stiff ankles, using the calves and Achilles as a spring with almost no knee bend.

Primary muscle
Calves
Equipment
Bodyweight
Difficulty
Beginner
Movement
Plyometric
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How to do it

  1. Stand tall with the feet hip-width and the arms relaxed at your sides.
  2. Rise onto the balls of the feet with the knees almost straight.
  3. Hop in place by pushing through the ankles, not by sitting into a squat.
  4. Pull the toes toward the shins in the air so the next contact is springy.
  5. Land quietly under the hips and rebound right away.
  6. Keep the torso tall and repeat for short, fast contacts.

Common mistakes

  • Bending the knees into a mini squat so the hop is no longer ankle-dominant.
  • Chasing height instead of a low, quick pop off the floor.
  • Letting the heels slam and dump the spring out of the Achilles.
  • Reaching the feet out in front of the hips on landing.

Muscles worked

Primary
Calves
Secondary
Quads

Similar exercises

Jump Rope Beginner Jump Rope Calves Bodyweight Bent-Knee Soleus Raise Beginner Bent-Knee Soleus Raise Calves Bodyweight Bodyweight Donkey Calf Raise Beginner Bodyweight Donkey Calf Raise Calves Bodyweight Eccentric Calf Lowers Beginner Eccentric Calf Lowers Calves Bodyweight Heel and Toe Walks Beginner Heel and Toe Walks Calves Bodyweight

Good to know

What muscles does the Pogo Hops work?
Mainly the calves. It also works the quads.
What equipment do you need for the Pogo Hops?
None. It is a bodyweight exercise.
Is the Pogo Hops good for beginners?
GymVim rates it beginner.

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