Pogo Jumps

How to do it

Stand tall with feet together. Keeping the knees nearly locked (only a micro-bend), bounce rapidly off the balls of the feet. The power is generated exclusively from the ankles and calves.

The coaching cue

"Your ankles are steel springs. Punch the ground away."

What changes inside an AMRAP

Minimize ground contact time. The heels should never touch the floor. The moment the ball of the foot strikes the mat, rebound instantly.

Common mistakes

• Bending the knees deeply, which turns it into a squat jump.
• Landing back on the heels rather than staying on the balls of the feet.

Workouts that use pogo jumps

• The Springboard

  5 minute AMRAP — 20 Pogo Jumps, 20 Fast Calf Raises

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.