Reactive Hurdle Pogo

Stand with feet hip-width apart. Perform one quick reactive pogo jump on the spot, then drive quickly through the ankles to jump continuously over the mini hurdles with straight legs. Emphasise quick ground contact, keep ground contact time as short as possible, and use the ankles to absorb and release force quickly. On the final landing, stay stable, control your centre of mass and land solidly. This exercise effectively improves fast ankle power, reactive strength and lower-body elasticity. Suitable for sports that need a quick first step, acceleration and change of direction, such as basketball, badminton, tennis, football and athletics.