Double Leg Pogo with Ankle Dorsiflexion

Instructions

1. Stand tall with your feet about hip-width apart.

2. Push off the ground with both feet at the same time.

3. Perform a small quick hop straight up.

4. While you are in the air, pull your toes up toward your shins into ankle dorsiflexion.

5. Land softly on both feet.

6. Let your ankles and knees bend slightly to absorb the landing.

7. Immediately repeat the hop, again pulling the toes up while you are in the air.

Common Compensations

• Do not land stiff-legged.

• Do not let your knees cave inward when you land.

• Do not point your toes in the air instead of pulling them up.

• Do not jump so high that you lose rhythm or control.

• Do not slam into the floor.

• Do not hold your breath.

Extra Info

• You should feel this mostly in the calves, shins, ankles, and lower legs.

• You may also feel the quads and glutes helping with the repeated hopping and landing.

• The goal is quick, controlled hops with active foot position in the air.

• You should not feel sharp pain in the feet, ankles, knees, or shins.