Diagonal pogo jumps

Purpose of the exercise

Aims to improve reactive ankle strength, tendon stiffness and neuromuscular control. Specifically strengthens calf muscles and supports explosive push-off in multiple directions. Improves coordination, rhythm and load capacity of the lower extremity.

Supplies

• Flat surface with good cushioning

• Sufficient space for diagonal movement

• Any markings for direction

Starting position

1. Stand upright with feet hip-width apart

2. Knees slightly bent

3. Hull straight and stable

4. Arms relaxed beside the body

5. Core tightened

6. Look ahead

Implementation

1. Make short, quick jumps from the ankles

2. Move forward in a diagonal direction

3. Keep ground contact time as short as possible

4. Land on mid-foot

5. Keep knees slightly bent

6. Use light arm movement for rhythm

7. Maintain constant tension in the ankles

8. Change diagonal direction if required

Points of interest

✓ Focus on fast, elastic outlet
✓ Country soft and controlled
✓ Keep torso stable
✓ Knees stay in line with toes
✓ Move rhythmically and in a controlled way

✗ Sagging too deeply on landing
✗ Excessive use of knees instead of ankles
✗ Loss of balance
✗ Too high intensity without basic control
✗ Ignoring pain in ankle, knee or Achilles tendon

When this exercise?

Diagonal pogo jumps are used to improve reactive ankle strength and multidirectional explosiveness. The exercise is especially suitable for athletes performing quick changes of direction and short, explosive movements.

Within rehabilitation, this exercise can be used in later stages when sufficient ankle stability and basic jump control are present. Due to the high tendon load, careful build-up is essential, especially with Achilles tendon or ankle problems. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, sports load and recovery status.