Strength – pogo jumps
Player performs repeated low vertical jumps using fast ankle bounce and minimal knee bend. This drill strengthens the calves, ankles, Achilles, and reactive lower-leg power.
Equipment
Open space
Coaching points
- Stay tall
- Use quick ankle bounce
- Keep contacts light
- Land on the balls of the feet
Common mistakes
- Bending knees too much
- Landing heavily
- Letting heels collapse down
- Losing rhythm
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
10 × 1 sets
Touches
0
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