Pogo Hops
How to Do It
Standing tall, hop continuously straight up off both feet using mostly the ankles, with the knees nearly straight and stiff. Land on the balls of the feet and immediately rebound with the shortest possible ground contact, like a pogo stick. Keep the body tall and rigid and the rhythm quick. Continue for reps or time.
Why It Works
Trains lower-leg reactive strength and the stretch-shortening cycle at the ankle — building tendon stiffness (especially the Achilles) and the fast, elastic rebound that comes from minimizing ground-contact time, the foundation of reactive power.
Hockey Transfer
Builds the ankle stiffness and reactive elasticity that improve push-off efficiency and quick, repeated strides; a stiff, reactive ankle transfers more force into each skating push and supports quick feet.
Coaching Cues
- "Stiff ankles, quick feet"
- "tall and rigid, minimal knee bend"
- "shortest contact, bounce fast"
Common Mistakes
Bending the knees too much (turning it into a squat jump); slow, heavy contacts; collapsing posture
Progression / Regression
single-leg pogos or higher/faster hops
lower, slower hops or reduce reps
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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