Pogo Jumps

Physical Requirements

• Basic jumping and landing mechanics
• Adequate ankle mobility and stability
• Sufficient lower body strength to maintain proper form

Prior Knowledge

• Basic bilateral jumping technique
• Proper landing mechanics
• Experience with basic squat jumps

Starting Position

• Stand with feet in narrow stance apart
• Arms relaxed at sides
• Slight bend in knees
• Weight distributed evenly through feet

Movement Pattern

1. Begin with a slight knee bend
2. Push through balls of feet to jump vertically
3. Keep jumps small and rapid (2-4 inches off ground)
4. Land softly on balls of feet
5. Immediately rebound into next jump

Form Cues

• Maintain minimal ground contact time
  
• Stay on balls of feet throughout movement
  
• Think "bounce" rather than "jump"
  
• Keep jumps quick and rhythmic

Beginner:

• Focus on good form
• Rapid change in direction

Intermediate:

• Directional change while bouncing

Advanced:

• Single leg pogo jumps

Technical Mastery

• Keep your body stiff like a pogo stick
• Minimize knee bend during bounces
• Use ankle joint as primary spring mechanism

Programming Tips

• Sets: 3-5
• Duration: 20-30 seconds per set
• Rest: 60-90 seconds between sets
• Best used in power or agility-focused workouts