Pogo Jump
What Is the Pogo Jump?
Pogo Jump is a compound exercise that primarily targets the lower legs, especially the calves, and also engages the quadriceps and glutes. It is a beginner-level movement in which you bounce continuously on both feet with your hands on your hips and your knees almost straight, so the ankles and Achilles tendons work like a spring instead of the hips and knees driving one big jump.
The goal is not height but a short, springy ground contact. Each landing stretches the calf muscles and Achilles tendon, and a firm ankle returns that stored energy on the next rebound. Coaches call this quality ankle stiffness or reactive strength, and it carries over to sprinting, distance running, jumping and quick changes of direction. That is why pogo jumps are a staple of warm-ups and early plyometric work for runners and field and court athletes, usually placed near the start of a session while the legs are fresh.
Contact time decides where the work goes. In well-trained male athletes hopping in place on two legs, only ankle stiffness tracked overall leg stiffness at the two faster rhythms of about two and three hops per second, while knee stiffness explained more of it at the slowest rhythm. Keeping the bounces quick and the knee bend small therefore keeps the calves and Achilles tendons doing most of the work, while letting the knees sink turns the drill into a string of small Jump Squat reps. Hopping forward and back or side to side adds direction control, and single-leg pogos put the whole load through one ankle.
Pogo jumps suit runners building resilient lower legs, athletes preparing for harder plyometrics such as the Box Jump, Tuck Jump and Depth Jump, and lifters who want a simple bodyweight power drill. Unlike the Broad Jump or Skater Jump, which chase distance with a full hip and knee load, pogo jumps stay in one spot and isolate the ankle rebound. Compared with Jump Rope, which is usually done for time as conditioning, they are done in short sets with a deliberate effort to make every contact as quick and springy as possible.
If the landings feel heavy or the calves tire within a few bounces, build up first with the Bodyweight Calf Raise and Bodyweight Single-Leg Calf Raise, then return to short sets of low, quick pogos.
Muscles Worked
- Gastrocnemius (Lateral Head)
- Primary
- Gastrocnemius (Medial Head)
- Primary
- Soleus
- Primary
- Peroneus Longus
- Medium
- Vastus Lateralis
- Medium
- Vastus Medialis
- Medium
- Biceps Femoris
- Minimal
- Rectus Abdominis
- Minimal
Instructions
- Stand tall with your feet about hip-width apart and your hands on your hips.
- Brace your midsection lightly, keep your chest up and look straight ahead.
- Shift your weight onto the balls of your feet and keep only a slight bend in your knees.
- Spring straight up by pushing through the balls of your feet, driving the jump mainly from your ankles.
- Keep your legs nearly straight and your ankles firm in the air.
- Land quietly on the balls of your feet directly under your hips, with your heels barely touching the floor.
- Rebound into the next jump immediately, spending as little time on the ground as possible.
- Keep each jump low and the rhythm quick and even, landing on the same spot every time.
- After the last rep, let your heels settle and stand still before stepping away.
Common Mistakes
Bending the knees too much
Sinking into a deep knee bend on each landing turns the drill into small squat jumps and shifts the work away from the ankles and calves.
Landing on the heels
Letting the heels slam into the floor lengthens each contact and sends the impact up the legs instead of rebounding off the balls of the feet.
Chasing height
Jumping as high as possible makes every contact longer and heavier, when the aim is quick, springy bounces of modest height.
Loud, heavy landings
Noisy contacts usually mean the ankles are giving way on impact, so lower the height or end the set.
Drifting around the floor
Traveling forward, back or sideways without meaning to points to an uneven push-off, so aim to land on the same spot each time.
Doing too many contacts too soon
Jumping to fatigue or adding volume quickly is the most common route to sore Achilles tendons and shins.
Injuries
Pogo Jump is a low risk exercise when performed with proper technique. The jumps are small and the knees stay nearly straight, but every landing still loads the calves, Achilles tendons, feet and shins, and those contacts add up quickly. The usual problems are sore Achilles tendons, tight calves, aching shins and foot pain from doing too many contacts too soon, especially on hard floors.
Start with a few short sets of 10 to 20 contacts on a forgiving surface such as rubber gym flooring or grass, wear supportive training shoes, and end each set as soon as the contacts slow down or turn heavy. Add contacts gradually from week to week rather than from session to session, leave a day or two between plyometric sessions, and count pogo jumps toward the session's total foot contacts along with any other jumps or rope work.
To regress, build calf strength with the Bodyweight Calf Raise and practice smaller, lower bounces before adding more height or speed. Once two-foot pogos stay quiet and quick, progress to forward and back or side-to-side pogos, then single-leg pogos, and only then to higher-impact drills such as the Depth Jump.
Stop if you feel sharp pain in the Achilles tendon, calf, shin or foot, pain that is worse the next morning, or a pinpoint ache on the shin bone, and have it checked before jumping again. Anyone returning from an Achilles, calf or bone stress injury should be cleared by a clinician first, since hopping normally comes late in rehabilitation, after pain-free walking and heel raises.
- Primary Focus
- Calves
- Equipment
- Body weight
- Modality
- Plyometrics
- Difficulty
- Beginner
Alternative Exercises
Other Names for the Pogo Jump
The Pogo Jump is also known as:
- Pogo Hop
Frequently Asked Questions
- Q: How many pogo jumps should I do?
Most programs use 2 to 4 sets of 10 to 20 contacts, or short bouts of about 20 to 30 seconds, with enough rest that every bounce stays quick. End a set as soon as the rhythm slows or the landings get louder.
- Q: What is the difference between pogo jumps and jump rope?
Both bounce off the balls of the feet, but Jump Rope is usually done for time as conditioning with low, relaxed hops. Pogo jumps are done in short sets with a deliberate effort to make each contact as stiff and quick as possible, so they work more as a power drill than as cardio.
- Q: Are pogo jumps good for runners?
Yes. They train the springy calf and Achilles action runners use on every stride, which is why many running coaches use them in warm-ups and as a first plyometric. Start with low volumes, since running already loads the lower legs heavily.
- Q: When should I do pogo jumps in a workout?
Do them early, after a general warm-up and before heavy lifting or conditioning, so the calves are fresh and every contact stays quick. They also fit into the warm-up before sprints or bigger jumps.
- Q: Can beginners do pogo jumps?
Yes, as long as they can jump without pain. Two-foot pogos are one of the lowest-intensity plyometrics, so they make a sensible first jump; start with short sets on a forgiving surface and add contacts over several weeks.