Beginner
Tier C in CardioLateral Hops
Pogo Jumps
3sets
20reps
45srest
~8.6kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inCalves
Explosive legs and quick, springy landings.
Key cue (the coach says it during the set)“Land softly, knees over the toes.”
Tempo · Fast up, soft landing
Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).
Feel it somewhere else? Fix it like this
- Feel it in KneesKnees caving or landing stiff-legged. Land on the balls of the feet, bend the knees, push them out.
- Feel it in Lower backBack arching on landing. Brace and land with the chest over the knees.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- A great drill for springy calves and Achilles tendons — ideal before running.
- Start with small, low hops and build height gradually.
Common mistakes
- Letting the heels crash to the floor between hops.
Breathing
Breathe steadily and stay relaxed through the upper body.