High-Low Pogo Combo
How to Do It
Alternate between low, fast pogo hops (small amplitude, very quick contacts) and higher pogo hops (greater amplitude) in a prescribed rhythm — for example, several quick low hops then a few high hops. Keep the ankles stiff and the body tall throughout, landing on the balls of the feet with short contacts. Follow the sequence.
Why It Works
Varies the amplitude and rhythm of reactive ankle hopping, training both fast low-amplitude reactivity (quick contacts) and higher-amplitude reactive power; switching between them develops a versatile, elastic lower leg across different stiffness demands.
Hockey Transfer
Builds the range of ankle reactivity used in skating — from quick, short choppy strides to longer powerful pushes; the varied rhythm trains the lower leg to produce elastic force at different cadences for quick feet and efficient strides.
Coaching Cues
- "Stiff ankles throughout"
- "low and fast, then high"
- "tall, short contacts"
Common Mistakes
Knees taking over (losing the ankle stiffness); mushy or long contacts; losing the rhythm sequence
Progression / Regression
single-leg or faster transitions
steady same-height pogos
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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