Double Leg Pogos

Instructions

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

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

3. Do a small hop straight up.

4. Land softly on both feet.

5. Keep your knees slightly bent as you land.

6. Immediately rebound into the next hop.

7. Continue doing small, quick hops in place.

Common Compensations

• Do not land stiff-legged.

• Do not let your knees cave inward.

• Do not jump so high that you lose control.

• Do not slam into the ground.

• Do not let your body sway excessively.

Extra Info

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

• You should feel quick, elastic movement off the ground.

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