What Are Pogo Hops?
Pogo hops are a plyometric drill focused on developing stiffness and reactivity at the foot and ankle.
The athlete performs quick, repeated jumps with minimal knee bend, focusing on pushing off the ground rapidly and maintaining short ground contact times.
The goal is to improve how efficiently an athlete can absorb and produce force through the lower leg.
Why It Matters
Improves Power Output – Trains the foot, ankle, and lower leg to produce force quickly, which carries over to sprinting and jumping.
Develops Tendon Strength – Builds resilience in the Achilles and surrounding structures, helping athletes tolerate repeated high-impact movements.
Enhances Reactivity – Teaches the body to transition quickly from landing to takeoff, improving speed and efficiency.
Supports Overall Movement Quality – Better stiffness and control at the ankle improve sprinting, jumping, and change of direction.
How to Train It
Pogo hops should be quick, controlled, and reactive.
- Stay Tall – Keep the body upright with minimal forward lean
- Minimal Knee Bend – Movement should come primarily from the ankle
- Quick Ground Contact – Think “bounce off the ground,” not sink into it
- Feet Under the Hips – Avoid reaching forward or letting the feet drift out
- Rhythm Matters – Keep a consistent, controlled tempo
Progressions
- Extensive Pogo Hops (Beginner / GPP)
Lower intensity, higher reps
Focus: rhythm, coordination, and tissue tolerance
- In-Place Reactive Pogo Hops (Intermediate)
Short, quick contacts with more intent
Focus: stiffness and reactivity
- Max Effort Pogo Hops (Advanced)
Higher amplitude with full recovery between sets
Focus: power and explosive output
Programming Guidelines
- Power Focus
2–4 sets of 5–10 reps
Full recovery (1–3 minutes)
- Extensive / Conditioning
2–3 sets of 20+ reps or distance-based
Short rest periods
- Warm-Up / GPP Use
1–2 sets of 15–30 reps
Used before sprinting, jumping, or training sessions
Place early in the workout or within the warm-up depending on the goal.
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