Pogo Jumps

Pogo jumps are small, fast, repeated hops performed with the knees almost straight, so the movement comes from the ankles alone. That constraint is the whole exercise. By taking the knees and hips out of it, the calf and the Achilles tendon have to absorb and return the force of each landing on their own, which trains stiffness in the ankle: the ability to give back energy rather than absorb it. That quality is what separates an efficient runner from a heavy one, and it transfers directly to sprinting, jumping and change of direction. Ground contact time matters more than height. Aim to leave the floor again as soon as the forefoot touches it, keep the heels from settling, and stop the set when the contacts start getting slower rather than pushing to a number.