Week 136: How to Perform Double Leg Pogos
- Keep It Moving PT & Wellness
- 3 days ago
- 2 min read
The winter is behind us and we're onto warmer days and sunnier skies. And in honor of the Boston Marathon, (which is TODAY!!) April is dedicated to all you runners out there. Our theme is Return to Run
Exercise: How to perform Double Leg Pogos
Purpose: To introduce plyometrics driven by the ankles in a vertical jumping motion
Who It's For: Weekend warriors, marathon runners, adults with kids that now walk
Why We Love It: Because we know your knee hurts when you run and we want to help you get strong and agile to avoid that
Procedure:
Stand tall, feet hip-width apart with a slight knee bend.
Push off the balls of your feet and jump into the air at 20% intensity.
Keep knees mostly stiff, deriving the movement from your ankles.
Land softly and rebound immediately, being light springy and fast on your feet.
Stay quick and low (fast, not high).
If 20% feels comfortable and you have good control, slowly ramp up intensity by 10% until you're at a level that's challenging but controllable
Repeat 20 times
Too easy? Try Hop & Stick Forward and Backward for an added challenge.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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