Homeno kit
Pogo hops
Calves and Achilles tendon — how springy the lower leg is.
- You need
- A firm floor or short grass, and shoes on.
- Why it is in the plan
- Short, stiff hops train the lower leg to give energy back instead of soaking it up. A little goes a long way.
How to do it
- 1Stand tall, feet hip-width apart, knees almost straight.
- 2Hop on the balls of your feet, quick and small — a few centimetres off the floor.
- 3Spend as little time on the ground as you can. Arms relaxed.
- 4Stop the set as soon as the hops get heavy or loud.
Easier
Fewer hops, and lower.
Harder
Longer sets, or alternating single-leg hops.
Common mistake
Jumping high. Height is not the point; a quick ground contact is. Skip them on a day the calves or Achilles already feel sore.
Used in: 20 km trail, Easy base
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.