Pogo to Single-Leg
- Prescription
- 3 × 10 / leg · 60 s restabout 4 min
- Players
- Solo
- Equipment
- None
Jump in place with your legs nearly straight, using your ankles for all the work, then do the same on one foot. The goal is neither height nor fatigue: the goal is the shortest possible contact time with the ground. It’s ankle stiffness that makes your stride springy.
Key points
- Your knee should remain almost straight. If you squat between two jumps, you’re no longer doing the exercise.
- Ground contact should be as brief as a snap of the fingers.
- Move to one foot only when ten two-footed bounces make no sound.
- One minute between sets.
Common mistakes
- Chasing height, which lengthens ground contact and trains the opposite.
- Going on past fatigue: as soon as contact gets longer, the set is over.
Demonstrations
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Related drills
LEVELS : Advanced
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