Pogo Hop

How to do it

1. Setup

   Use a stable support, align the ankle and begin from a controlled full stretch.

2. Execution

   Travel through full ankle range, pause at peak contraction and lower without bouncing.

3. Avoid

   Avoid rolling the ankle outward or using momentum to shorten the range.

4. Overload

   When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.