Exos | Formerly Core Performance

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Core Knowledge


Base Pogo - In Place

Starting Position

  • Standing with hips and knees slightly flexed


  • Jump up vertically without fully extending hips and knees, jumping mainly from the ankles
  • Continue for prescribed number of repetitions

Coaching Keys

  • Keep torso stable throughout movement
  • Anticipate the ground in order to minimize contact time
  • Land on ball of the foot with foot pulled up to the shin

You Should Feel It

  • Working your torso, hips, and ankle to stabilize the aggressive change of direction upon foot contact

Tags: Reaction, Plyometrics, Hip, Ankle