Depth Drop to Lateral Hop to Pogo

Instructions

1. Stand on a box or step.

2. Place your feet about hip-width apart.

3. Step off the box or step. Do not jump upward first.

4. Land softly on one foot.

5. Bend your knee and hip slightly to absorb the landing.

6. As soon as you are controlled, push off and hop sideways.

7. Absorb the landing with a slight bend in your knee.

8. From that position, immediately perform a vertical hop straight up.

9. Land softly again on the sane foot.

10. Reset and repeat to both sides.

Common Compensations

• Do not jump upward off the box before the drop.

• Do not land stiff-legged.

• Do not let your knees cave inward.

• Do not rush the lateral hop so much that you lose control.

• Do not let your torso collapse too far forward.

• Do not slam the final landing.

Extra Info

• You should feel your glutes, quads, calves, and core working.

• You should feel a soft landing, a controlled push sideways, and then a quick upward hop.

• You should not feel sharp pain in the knees, ankles, hips, or back.