ClapMove · clapmove.com
Exercise handout — move better, feel better.
Low Pogo Hops
Low-impact hopping for return to impact activities. Only for those with stable symptoms and good strength/control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: jump rope optional
Dosage
4
Sets
15 sec
Reps / Time
45 sec
Rest
10-20 seconds
Tempo
Step-by-Step Guide
Set up
- Stand with feet together
- Arms at sides for balance
- Core engaged
Step 1 of 4
Begin small hops in place
Step 2 of 4
Keep hops low - just 1-2 inches off ground
Step 3 of 4
Land softly on balls of feet
Step 4 of 4
Maintain slight knee bend throughout
Breathing
- Breathe rhythmically
- Don't hold breath
Form Cues
- Soft, quiet landings
- Stay low - minimal height
- Quick rhythm
- Keep core tight
Common Mistakes to Avoid
- Jumping too high
- Landing too hard
- Straight knees on landing
- Losing core engagement
Safety Information
Only if symptom-free. Stop immediately if pain returns.
Progressions
Longer duration, jump rope, single-leg
Regressions
Shorter duration, fewer sets
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.