Exercise Library
PLYOMETRICS / REACTIVEintermediate
Ankle Stiffness Hop
The single-leg, higher-frequency tier of the ankle-elasticity family — small, high-frequency hops on one leg improve Achilles elastic use and force transfer at the end of takeoff.
Gastrocnemius, soleus, Achilles, plantar fascia3-4 sets × 15-25 reps per side
Coaching cues
- 1.Knees barely bend — the ankles do the work
- 2.Forefoot strikes fast; heels don't slam
- 3.Torso upright — no sway
- 4.Chase stability first, then frequency
Detailed training method
[Steps]1. Stand on one leg→2. Knees slightly bent, ankles only→3. Continuous small fast hops→4. Contact <150ms→5. 20-30 reps→6. Switch legs
[Common Errors]✗ Knees bend too much→ankles only ✗ Contact too long→shorten it ✗ Whole foot lands→forefoot
[Progressions]Flat floor→soft pad→eyes closed→loaded→multi-directional
[Jump-Specific]Develops ankle stiffness (a key RFD factor); higher stiffness = more efficient force transfer; the most neglected jump-specific quality
With Achilles pain or recent ankle sprain, regress to two-foot pogo jumps
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