Pogo Jump Plyometrics for Runners

Do you do plyometrics? This article covers how I utilize pogo jumps as a means to introduce plyometrics into a distance runner’s overall training program. Pogo jumps are submaximal jumps which are designed to be performed quickly. You can build power (the ability to exert force quickly) with pogo jumps but they are primarily used to build stretch-shortening tolerance for the muscles and tendons of your lower body and improve neuromuscular control.

With both my physical therapy and running coaching clients, I frequently utilize these pogo jump progressions to manage injuries, prevent injuries, and improve running performance.

Throughout this article I will be embedding video demonstrations from my new Youtube Channel. However, each has also been posted on my Facebook (Clay Holton, The Running DPT) and Instagram profile (@clay.holton.rundpt) if those are your preferred social platforms. Pages are linked here and embedded below.

Why should runners perform plyometrics?

Plyometrics are important for several reasons including the following. Note many of these adaptations aren’t necessarily different adaptations as they are looking at it from different physiological angles.

  1. Improves tendon stiffness which is the ability of these structures to rapidly lengthen and shorten. Our bodies are not as simple as a rubber band but it serves as a decent analogy. Plyometrics improve the tightness of this rubber band which has been shown to improve running efficiency (running economy). Additionally, decreased tendon stiffness is associated with some running related injuries such as a recent study showing this in those with Achilles tendinopathy.
  2. Improves the ability of the muscles to rapidly contract which is known as rate of force development (RFD)
  3. Improves bone mineral density (BMD). Bones adapt differently than muscles and the loads required to elicit adaptions need to be high, variable, multi-directional, and rapid. By progressing through a pogo jump series, you can provide loading in all of these different ways.
  4. Improve movement control although good movement control during slower tasks should be achieved prior to starting plyometrics

Prerequisites to Starting Plyometric Training

Before engaging in any form of plyometrics, these general prerequisites are encouraged. Every single person is different and these are general guidelines. If you’re recovering from an injury, particularly a bone stress injury or tendon injury, it is crucial to be formally evaluated and treated by a rehab professional who understands the performance demands of running.

As both a physical therapist and running coach, I see many runners initiating plyometrics at too high of a level which can slow the return-to-running process and limit performance.

  1. No pain or symptoms with regular physical activities or light running.
  2. Have previously completed heavy strength training (which is by far and away the best type of strength training for distance runners to perform) for at least 4 weeks prior to initiating a plyometric program.
  3. Demonstrate adequate movement control during bilateral movements such as squats and single-leg movements such as single leg squats or step downs. Adding speed or fatigue on top of less than ideal movement patterns can overload structures of the lower body and predispose individuals to increased injury risk.

Bilateral Pogo Jumps in Place

This video shows where I generally start my clients to assess tolerance to fast plyometric loading with bilateral (meaning both legs) submaximal jumps in place which are commonly called ‘pogo jumps’.

Bilateral Lateral Pogo Jumps

These submaximal lateral jumps provide medial and lateral stresses to general up and down movement which is great to improve frontal plane stability, bone mineral density, and tendon resilience. Bones especially respond well to multi-directional stimuli.

I generally recommend performing after two sessions dedicated entirely to up and down pogo jumps, without symptoms or significant soreness, for something like 2 sets of 10-50 jumps (or a comparable number of seconds if prescribing based on time) with 2-3 minutes of rest. Then adding these lateral jumps for 10-15 jumps total the next session. I’ll provide an example progression below.

Bilateral Forward and Backward Pogo Jumps

Forward and Backward Pogo Jumps are a progression to Up and Down and Lateral Pogo Jumps because they require an increased eccentric stopping demand to the anterior body and in particular the knees. This is a great way to initially begin to retrain the lower body in general, and especially the quadriceps, for increased eccentric demand with forward movement.

Bilateral Diagonal Pogo Jumps

The last two videos covered bilateral pogo jumps forward and backward and laterally and this video combines those directions together. I would generally implement diagonal jumps after a 2 week period where both forward/backward and lateral jumps were tolerated without pain or excessive soreness.

It’s important to perform both diagonal directions so each leg has the opportunity to exert and control movement in all directions (especially true when eventually progressing to single leg).

Bilateral Pogo Jump Summary

Everyone requires different starting points and progression levels, based on numerous factors including current training, recent injuries, and goals. However, implementing these bilateral pogo jumps progressively is general a good starting point.

Again, the specific starting point and progression will vary considerably. I may get one runner to start with only pogo jumps in place for 4 weeks before introducing multi-directional pogo’s. Contrastingly, I may start another runner with 20+ jumps in all directions on week 1. Once a progression strategy is completed, without symptoms or excessive soreness, I’ll begin introducing more power-focused bilateral jumps and/or single-leg pogo jumps.

Single Leg Plyometric Introduction

As previously stated, the starting point all depends on the individual and progressing through stages of bilateral jumps is not a hard prerequisite to single leg jumps. But I generally believe progressing through the aforementioned bilateral pogo jump sequence is helpful for most.

Single leg pogo jumps are a great introduction to single leg plyometrics after a runner has demonstrated the capacity to tolerate bilateral pogo jumps up and down, forward and backward, laterally, and diagonally without symptoms or excessive soreness.

Single leg pogo jumps amplify all of the previously mentioned benefits of bilateral plyometric training with increased loading and movement control requirements.

Single Leg Lateral Pogo Jumps

If a runner can tolerate 20-30 seconds of single leg pogo jumps in place, I generally recommend progressing to lateral pogo jumps.

These lateral jumps emphasize the importance of good hip and pelvic control as running is primarily a sagittal plane (forward and backward) movement but requires significant stability in the frontal plane (side to side).

I will sometimes find deficits, such as inward knee movement or pelvic drop on the opposite side, during a slower squat or step down task exacerbated when the speed of jumping is implemented. It’s important to achieve optimal frontal plane stability during both slower and faster movements like these.

Single Leg Forward and Backward Pogo Jumps

Forward and backward single leg pogo jumps require good eccentric control, especially of the quadriceps when landing from the forward jump, and good frontal plane stability as the opposite leg isn’t providing the lateral support like with the bilateral pogo jumps.

Doing 20-30 of these can be deceptively difficult especially if unaccustomed to performing for repeated repetitions. This is a great exercise to record yourself from to see if there are any deviations at the trunk, hip, and knee such as lateral trunk leaning, inward knee movement (called knee valgus), or contralateral pelvic drop.

Single Leg Diagonal Pogo Jumps

This is the final overall progression for single leg pogo jump plyometrics. Diagonal single leg jumps require significantly more stability requirements compared to their bilateral counterparts where the opposite leg provides much of the stability.

Putting this all together

Bilateral and single leg pogo jumps are a great way to introduce plyometric training into a well-rounded running program which should include progressive and periodized running, strength training, plyometrics, and injury resilience strategies as well as emphasize the optimization of lifestyle/ecosystem factors such as nutrition, protein intake, stress, sleep, and hydration.

Starting in about a month (Mid May 2025), I’ll be resuming running coaching services which includes running, strength training, plyometric, and injury resilience/prevention programing and efforts to optimize the aforementioned lifestyle factors so you can run at your best on race day.

If you’re interested in my coaching, strength and injury prevention programming, or physical therapy services, please fill out the form below and I’ll contact you by your preferred contact method within 24 hours.