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Exercise handout — move better, feel better.
Single-Leg Pogo Hops
Small quick hops on one foot, staying on balls of feet. Advanced plyometric for ankle stiffness 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 the gym
none
Home Options
- bodyweight
Dosage
5
Sets
15 sec
Reps / Time
60 sec
Rest
10-20 seconds per set
Tempo
Step-by-Step Guide
Set up
- Stand on one foot
- Near support initially if needed
- Weight on ball of foot
No image for this step. Follow the written instruction.
Step 1 of 4
Begin small hops on one foot
No image for this step. Follow the written instruction.
Step 2 of 4
Stay on ball of foot - heel should not touch
No image for this step. Follow the written instruction.
Step 3 of 4
Keep hops quick and small (1-2 inches)
No image for this step. Follow the written instruction.
Step 4 of 4
Focus on quick ground contact (stiff ankle)
Breathing
- Quick breaths - maintain rhythm
Form Cues
- Think 'pogo stick' - stiff ankle
- Quick off the ground - minimal contact time
- Small hops - not high jumps
- Keep knee relatively straight
Common Mistakes to Avoid
- Heel touching ground
- Too much knee bend (losing stiffness)
- Jumping too high
- Slow ground contacts
Safety Information
Advanced exercise - requires significant ankle strength first. Avoid if Achilles flare.
Progressions
Longer duration, directional hopping, faster pace
Regressions
Double leg pogo hops first, shorter sets
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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.