Single Leg Pogo

Instructions

1. Stand on one leg.

2. Keep a soft bend in the standing knee.

3. Lift the other foot off the ground.

4. Push off the ground with the standing foot.

5. Hop straight up just a small amount.

6. Land on the same leg in the same spot.

7. Keep the landing quick, soft, and controlled.

8. Immediately rebound into the next hop.

9. Continue doing small repeated hops in place.

Common Compensations

• Do not let the knee cave inward.

• Do not land stiff-legged.

• Do not let the torso lean excessively.

• Do not jump too high if you lose control.

• Do not slam your foot into the ground.

Extra Info

• You should feel your calf, ankle, quad, and glute working.

• You should feel like you are absorbing force and bouncing back up with control.

• You should not feel sharp pain in the foot, ankle, knee, or hip.