Pogo hops
Teaches the legs to stay long and the ankles to do the work, with no rope to worry about.
Half speed. Tap to pause.
How
- No rope. Legs nearly straight, feet together.
- Bounce off the balls of your feet like the floor is hot.
- Try to make each contact shorter than the last.
How much
3 × 20 hops
Double under drills without a rope: the printable guide
What it fixes
- Kicking your feet up — “Pogo stick, not a frog.”
- Parking on the floor — “Hot floor. Quick feet.”
- Knees coming up — “Tall like a pencil.”
On the ladder at Bounce · Pop · Ten
More bounce drills
Springy ankles, straight legs, quick floor. Everything else sits on this.
Not sure this is the drill you need? Film 10–30 seconds of skipping and dulike will count it, name the one thing tripping you up, and hand you the drill for it.