Pogo Jumps

CalvesBodyweight

A plyometric drill to strengthen the calves and improve tendon stiffness. Helps build ankle reactivity and impact absorption for running and jumping.

How to do it

1Stand tall with your feet hip-width apart and your knees slightly soft.

2Explode off the floor through rapid ankle extension, keeping knee bend to a minimum.

3Jump up to a modest height while keeping your torso upright and braced.

4Land softly on the balls of your feet and bounce immediately into the next jump.

Common mistakes

Bending your knees deeply upon landing, which shifts tension away from the calves.

Landing flat-footed on your heels with a hard impact, overstressing the joints.

Letting your ankles collapse inward, placing uneven stress on ankle ligaments.

Breathing

Breathe rhythmically in time with your jumps, without holding your breath.

Make it harder or easier

To make it easier, reduce jump height or slow down the tempo.

To make it harder, perform the jumps on one leg.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.