Power · Level 1
Pogo hops
Quick, stiff hops using only the ankles.
- Suggested dose
- 3 × 15 rep · 45s rest
- Equipment
- No equipment
- Works
- Calves
- Pattern
- Plyometrics, Ankle and calves
How to do it
- Stand with knees almost straight.
- Bounce quickly on the balls of your feet.
- Aim for very short ground contacts.
Key points
- Legs like springs
- Heels don’t touch the floor
Common mistakes
- Bending the knees a lot
Why it helps your tennis
Reactive ankle stiffness for the split-step and first steps.