Pogo Jumps
Why This Exercise
A staple in athletic performance training for developing reactive strength and fast force production through the ankle, knee and hip. POGO teaches your feet and Achilles tendons to act like coiled rubber bands. This maximizes your Rate of Force Development (RFD) and ground reactivity, which is the deciding factor in being first to the ball and getting faster over those first crucial five meters.
Coaching Cues
- Pull your toes up in your shoes during the jump and bounce with stiff ankles.
- Imagine the floor is on fire and you want to spend as little time on the ground as possible.
- Bounce from the ankles rather than sinking deeply into each rep.