Single-Leg Pogo Jump
Quick, low hops on one foot with the knee nearly straight; the ankle does the springing, not the hip or the knee.
How to do it
Setup
Standing on one leg, hands on the hips, the other knee bent with its foot lifted behind.
Steps
- Bounce off the ball of the foot with a stiff ankle.
- Land on the same spot and leave again at once.
- Keep the hops low and the rhythm quick; switch legs after the set.
Common mistakes
Sinking into the knee on every landing: stay tall, the ankle is the spring. Landing on the whole foot: stay on the ball of the foot. Hopping high and slow: low and fast is the drill.
Breathing
Fast steady rhythm.
