MOVEMENT GUIDE / CLEAR NON-SLIP FLOOR
Low pogo hops
With tall posture and soft knees, make small two-foot ankle hops and land quietly. Begin with 2 × 8, stopping if landing quality drops.
Target muscles
Calf muscles and lower-leg elastic system
Setup
Clear a safe space, warm up and begin with light load or the non-jumping version. Keep the movement within your capacity.
Perform the move
With tall posture and soft knees, make small two-foot ankle hops and land quietly. Begin with 2 × 8, stopping if landing quality drops. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Introduces low-amplitude repeated hopping for people already tolerating impact.
Common mistake
Increasing load, speed or impact before technique stays consistent.
Alternative
Controlled step-up or supported calf raise.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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