Ankle Hop Stick
How to Do It
From a tall stance, perform a stiff-ankle hop (mostly from the ankles, minimal knee bend), then land on the balls of the feet and stick the landing quietly under control, holding balanced. Reset and repeat. Emphasize a stiff, reactive ankle on the hop and a quiet, controlled stick on the landing.
Why It Works
Combines the ankle stiffness and reactive-strength stimulus of a pogo hop with a controlled stuck landing, training both the elastic ankle rebound and the ability to absorb and stabilize landing forces through the lower leg and foot.
Hockey Transfer
Builds the stiff, reactive ankle that improves push-off efficiency in skating, plus the landing control and ankle/foot stability that support balanced edges and quick feet; reinforces force absorption through the lower leg.
Coaching Cues
- "Stiff ankle on the hop"
- "stick quiet, hold it"
- "tall posture, balanced"
Common Mistakes
Excessive knee bend; loud or uncontrolled landing; not holding the stick
Progression / Regression
single-leg ankle hop stick or higher hop
lower hop or two-foot landing
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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