Hurdle Pogo

Stand with feet hip-width apart, keep your legs straight and drive quickly through the ankles to jump continuously over the mini hurdles. Emphasise quick ground contact, keep ground contact time as short as possible, and use the ankles to absorb and release force quickly. On landing, stay stable and keep your centre of mass under control, and increase the jump rate only while movement quality holds. This exercise effectively improves ankle stiffness, reactive strength and the ability to produce repeated output in a short time. Suitable for sports that need quick bouncing and acceleration, such as basketball, volleyball, badminton, tennis and athletics.