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Exercise handout — move better, feel better.
Pogos (Ankle Hops)
Small, quick hops staying on the balls of your feet. Intro to plyometrics and reactive strength.
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
Dosage
3
Sets
20 sec
Reps / Time
45 sec
Rest
15-30 sec of continuous hopping
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Rise onto balls of feet
- Arms bent at sides for rhythm
Step 1 of 4
Perform quick, small hops in place
Step 2 of 4
Use mostly ankles, minimal knee bend
Step 3 of 4
Stay light and bouncy
Step 4 of 4
Land softly on balls of feet
Breathing
- Breathe naturally
- Stay relaxed
Form Cues
- Think 'quick and light'
- Minimize ground contact time
- Stay on your toes/balls of feet
- Keep knees slightly soft
Common Mistakes to Avoid
- Too much knee bend (becomes jumping)
- Landing flat-footed
- Too slow/heavy
- Stiff ankles
Safety Information
Avoid during acute pain/swelling or severe OA flares. Good intro to impact.
Progressions
Single-leg pogos, forward/backward movement
Regressions
Slower pace, smaller hops
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.