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Exercise handout — move better, feel better.
Pogos (Small Jumps)
Light, quick bouncing on the balls of the feet like a pogo stick. Introduces plyometric loading to the foot and calf.
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
4
Sets
15
Reps / Time
45 sec
Rest
quick bounces
Tempo
Step-by-Step Guide
Set up
- Stand on a firm surface
- Knees slightly bent
- Arms can be at sides or in running position
Step 1 of 5
Start bouncing lightly on the balls of your feet
Step 2 of 5
Keep jumps small (1-2 inches off ground)
Step 3 of 5
Land softly on the balls of your feet
Step 4 of 5
Keep ankles stiff - bounce comes from the foot/calf
Step 5 of 5
Continue for 10-20 bounces per set
Breathing
- Breathe naturally - don't hold breath
Form Cues
- Think quick and light, like a pogo stick
- Heels barely touch or stay off ground
- Keep knees mostly straight
- Land softly, spring back up
Common Mistakes to Avoid
- Jumping too high
- Landing on heels
- Knees bending too much
- Landing heavily
Safety Information
Only if passed return-to-impact criteria. Avoid during acute foot pain, turf toe, sesamoiditis, stress fracture.
Progressions
Higher pogos, single-leg, add direction changes
Regressions
Even smaller bounces, march in place first
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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.