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All calves exercisesCalves · Calisthenic

Pogo Hop

Small, stiff-ankle hops that train elastic strength in the calves and Achilles — the quality behind sprinting and jumping.

IntermediateBodyweight4 × 20–30s
Pogo Hop demonstration thumbnail — How To Do Pogo Hops
CalvesBodyweight

Pogo Hop

Demo · Swift Movement Academy

Verified Pogo Hop demonstration by Swift Movement Academy. Click to play.

How to do the Pogo Hop

  1. 1Knees almost straight
  2. 2Bounce off the balls of the feet
  3. 3Minimal ground contact time
  4. 4Quiet landings

Benefits of the Pogo Hop

  • Builds strength and size in the calves explosively, training power as well as size
  • Also trains achilles, ankle stabilizers as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services