IntermediateCalf isolationisolation
Pogo jump
Continuous, stiff-legged rebounding jumps. Builds ankle stiffness and explosive calf power.
TrainsCalves
NeedsBodyweight
01
The movement
2 stages
Load
01 Load
Knees slightly soft, ready to bounce.
02 Jump
Jump straight up, pointing the toes.
02
How to do it
Setup
- Stand tall with your feet together and your hands on your hips.
Execution
- Jump straight up, pushing through your ankles.
- Land lightly on the balls of your feet and rebound immediately into the next jump.
03
Getting it right
Form cues
- Keep your knees mostly straight. The power comes from the ankles.
- Spend as little time on the ground as possible.
Common mistakes
- Bending the knees too much, which turns the movement into a squat jump.
- Heavy, slow landings that kill the elastic energy.
04
Worth knowing
- Keep the jumps low until your Achilles tendons adapt to the impact.
General guidance, not medical advice. See how Setkit works.
05
Notes
Standard calf raises build tissue with slow, heavy reps. Pogo jumps build explosive power. By rebounding off the ground as fast as possible, you train the Achilles tendon to store and release elastic energy.
The goal is ankle stiffness. If your knees bend deeply on landing, your quads are absorbing the force instead of your calves. Keep the legs straight, land on the balls of your feet, and bounce quickly from the floor.
06