Exercise Library
Bodyweight
Pogo Hops
Quick stiff ankle hops. Builds lower leg spring and fast ground contact that feed jump and swing speed.
power
Why it matters for golf
Pogos train the ankles and calves to act like springs, storing and returning force with minimal knee bend. That lower leg stiffness improves how a golfer works with the ground and prepares the legs for harder plyometric work.
Coaching cues
- Bounce off the balls of the feet.
- Knees nearly straight, ankles do the work.
- Short ground contact, quiet feet.
- Stay tall and use rhythm.
Common faults
- Deep knee bends that turn hops into small squats.
- Heels slamming down on each contact.