# Pogo Jump

URL: https://heatsy.app/ex/pogo-jump

Also known as: Pogo Jumps, Pogo Hop, Pogo Hops, Ankle Bounce, Ankle Hop, Ankle Hops, Ankle Bounce Hop

Body region: Legs

## Muscles

- Main: Gastrocnemius, Soleus
- Helps: Rectus Femoris, Vastus Lateralis, Tibialis Anterior, Fibularis Longus
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Stand tall with the feet hip-width apart, the knees almost straight and the arms by your sides or on your hips.
2. Hop up by pushing quickly through the balls of the feet, using mainly the ankles.
3. Pull the toes up toward the shins in the air.
4. Land on the balls of the feet and bounce straight back up with a short ground contact.
5. Continue for a set number of bounces.

### Cues

- Think of the floor as hot and the ankles as springs.
- Keep the knees almost straight and the body tall.
- Stay on the balls of the feet.

### Common mistakes

- Landing flat on the heels.
- Bending the knees a lot so it becomes a small squat jump.
- Letting the contact time get long and slow.

## Alternatives

- [Hurdle Hop](https://heatsy.app/ex/hurdle-hop)
- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [Single-Leg Hop](https://heatsy.app/ex/single-leg-hop)