Description

Pogo Jumps is a plyometric exercise that trains the calf muscles. This exercise also increases your jumping power.

Exercise

Pogo Jumps

Type: Bilateral Rest: 90s Equipment: Körpergewicht

Tutorial

1

Stand with your feet hip-width apart and place your hands on your hips.
2

Powerfully push yourself up from your calves so that you jump into the air. Work only from your calf muscles and keep your knee joints almost fully extended (do not squat).
3

Land on the balls of your feet again (knees remain almost fully extended) and then jump up again directly from your calves. Keep the ground contact time short!
4

Keep jumping until you have reached the specified time.

Tip

Make sure that you keep your knee joints almost completely straight, as you will only be working with your calf muscles. Keep the ground contact time between jumps as short as possible.
TIP: If it gets too easy, fill a rucksack and strap it on.