Tag: dorsiflexion mobility

One of the most underrated drivers of power in your golf swing? Your ankles.

That’s right. Whether you’re hitting a drive off the tee or launching your irons down the fairway, ground reaction force—starting from the feet and ankles—is what allows the rest of your kinetic chain to fire.

That’s where POGO hops come in.

This simple plyometric warm-up drill helps golfers prime their ankle mobility and explosiveness, preparing the body for high-speed rotational movement. Used in our A Block programming on speed and power days, POGO hops are a go-to tool for building a more athletic and responsive swing.

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Why POGO Hops Matter in Golf Training

Many golfers think power only comes from the hips and shoulders. While that’s partially true, the vertical component of your swing has a direct relationship with vertical jump output. Studies show that better vertical force production often correlates with increased clubhead speed.

POGO hops:

• Improve ankle dorsiflexion and plantar flexion
• Activate the stretch-shortening cycle used in ballistic movements
• Train soft landing mechanics and deceleration control
• Prime reactive strength in the calves and Achilles
• Warm up the feet, ankles, and lower legs in preparation for higher-intensity efforts

This makes them ideal in any golfer’s dynamic warm-up—especially before training rotational power or going through high-speed swing drills.

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How to Perform POGO Hops for Golf Warm-Ups

No equipment is required. You just need your body and a little space.

Step-by-Step Instructions:

1. Stand tall with feet hip-width apart
2. Arms at your side or slightly bent at 90 degrees for rhythm
3. Perform small, quick vertical hops on the balls of your feet
4. Focus on minimal ground contact time and light, springy landings
5. Keep knees relatively straight—movement comes from ankle flexion and extension
6. Land softly and recoil immediately upward
7. Perform for 15–20 seconds, rest, repeat for 2–3 rounds

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What Makes POGO Hops Effective for Golfers?

POGO hops develop the ankle stiffness and elasticity needed to transfer force from the ground through your legs and torso. This elastic recoil mirrors what happens during a powerful swing sequence where you push into the ground to create rotation and speed.

Benefits include:

• Increased vertical force development
• Enhanced ankle joint mobility and elasticity
• Improved reactive neuromuscular timing
• Better swing sequencing through ground-up mechanics
• Reduced risk of ankle and calf strains during golf or speed training

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When to Program POGO Hops in Your Golf Training

These belong in your A Block warm-up phase on speed/power training days—particularly if you’ll be doing:

• Lateral Bounds to Med Ball Throws
• Landmine Rotational Presses
• Stick Swings for Speed Training
• Med Ball Shot Put Throws

Want to create a complete warm-up circuit? Pair POGO hops with:

• Bear Holds with Pull-Throughs for core anti-rotation
• Golf Club Rotations for mid-back mobility
• Hip CARs for deep joint control
• Supported Stork Turns to work on single-leg control and hip rotation

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Conclusion: Jumpstart Your Golf Swing with POGO Hops

If you want a more explosive swing, it starts with your feet.

POGO hops are a simple but highly effective drill that prepares your ankles, calves, and nervous system for the high-speed demands of your golf swing. Integrate them into your warm-up and you’ll notice better mobility, improved loading mechanics, and faster swing speeds.

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Train Like an Athlete. Play Like a Pro.

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