Single-Leg Pogo Hops
How to Do It
Standing on one leg, hop continuously straight up using mostly the ankle, with the knee nearly straight and stiff. Land on the ball of the foot and immediately rebound with the shortest possible ground contact. Keep the body tall and the hips level; use the arms for balance. Continue for reps, then switch legs.
Why It Works
Trains single-leg ankle stiffness and reactive strength through the stretch-shortening cycle, building unilateral tendon stiffness (Achilles), reactive elasticity, and the single-leg stability to control repeated fast rebounds — exposing left-right differences.
Hockey Transfer
Builds the single-leg ankle stiffness and reactive push that improve each skating stride’s efficiency; the unilateral demand mirrors the one-leg nature of each push and improves balance and quick, elastic feet on one edge.
Coaching Cues
- "Stiff ankle, hips level"
- "minimal knee bend, quick contacts"
- "tall and balanced"
Common Mistakes
Too much knee bend; hips dropping to the free side; slow, heavy contacts
Progression / Regression
higher/faster hops or add directional travel
two-leg pogo hops or lower height
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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