Knees bend significantly
The ankle stiffness stimulus is lost when the knees absorb the load.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Plyo · Lower Body
Ankle Hops (Pogo Jumps)
Coaching cues
- Stand tall; feet hip-width; arms at sides
- Hop up and down using ONLY the ankle — no knee bend
- Stay on the balls of the feet; stiff knees and hips
- Fast and rhythmic — develop ankle stiffness and Achilles elasticity
Common faults 2
Heels touch the floor on every hop
Achilles tendon never loads elastically; the reactive element is gone.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗