How to do the Pogo Hops
Step by step
- Stand tall with feet hip-width and stiff, springy ankles.
- Make small, quick bounces off the balls of your feet, barely bending the knees.
- Spend as little time on the ground as possible, using the ankles like springs.
- Land softly and keep the bounces small and easy.
- Take short breaks whenever you need, and skip this if you have ankle pain - this should warm you up, not wear you out.
The thing people get wrong
Bounce from the ankles with stiff, quiet landings - keep the hops small and skip it entirely if the ankles hurt.
Coaching cue
Stay tall and quiet; if you can hear yourself land, make the hops smaller.
Stay safe
Hop on a flat, non-slip surface and stop if the calf or Achilles feels sharp.
Make it easier or harder
- Easier: Do slow calf raises instead until the ankles feel ready to bounce.
Muscles worked
- Primary: Calves
- Secondary: Quads, Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.