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  • Writer's pictureKeep It Moving PT & Wellness

Week 29: Double Leg Slalom Pogo Hops

For the month of December, we have selected skiing specific exercises that will help build strength and endurance to make your knees bulletproof from groomers to moguls ⛷️

Exercise: Double Leg Slalom Pogo Hops

Purpose: To combine lateral and anterior/posterior agility, balance and coordination of the ankles, knees and hips, mimicking the movements necessary to navigate a ski slope

What It Targets: Quick and precise loading of the Ankle Plantarflexors/Dorsiflexors, Foot Intrinsics; Quadriceps, Hamstrings, Gluteus Maximus, Gluteus Medius; Internal Obliques, External Obliques, Transverse Abdominis; Ankle Plantarflexors


  1. Stand with your feet together and feet, shins and thighs parallel.

  2. Initiating with your calves and thighs, hop at a rhythmic comfortable pace as you jump. forward 45 degrees to the left and right consecutively. 

  3. Pause once you reach the end of your open space.

  4. Repeat the process hopping backwards from left to right consecutively.

  5. Repeat as prescribed.

Main Cues:

  • Try to land as softly and quietly as possible

  • Absorb the jump with your muscles, not your joints

  • Transfer the energy immediately into the next hop, being as light on your feet as possible

  • Do not let your knees cave in towards midline

  • Keep your feet, shins and thighs parallel the entire time

Common Compensations/Adverse Effects:

  • Ankle pain

Correction: Decrease the intensity/height of the hop to a level that’s comfortable; If still painful, regress to a stationary double leg pogo; If still painful, regress to a double leg heel raise

  • Knee pain

Correction: Be sure to avoid collapsing the knees in towards midline; Decrease the range of motion and intensity to a comfortable one;

  • Fear of loss of balance

Correction: Decrease the angle and distance of each hop to a level where you feel more in control. If still difficult, regress to a stationary double leg pogo. 

Why We Love It:

  • It’s the closest thing we can get to skiing on flat land! It’s literally in the name!!!

  • It requires a rapid change of direction and propulsion forward and lateral, control that is necessary on ski slopes

  • It’s a super fun and high level dynamic activity by which to challenge dynamic balance, proprioception, change of direction, and overall stability

  • It improves timing, rhythm and control that is crucial for successful navigation on the slopes!

  • It requires zero equipment!

*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.

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