Phase 3 Exercises
Phase 3 of 4
The goal is not big jumps. It is controlled, repeatable, low-level elastic loading that bridges strength into running.
Core Elastic Exercise
Double-Leg Pogo Progression
Double-Leg Pogo Progression
Keep the hops small, stationary, rhythmic, and springy. This is a bridge from slow calf strength to repeated running contacts—not a maximal jumping drill.
Directional Impact
Line Hops — Front to Back
Line Hops Front to Back
Add a small directional component while keeping contacts quick and low amplitude.
Later Single-Leg Option
Single-Leg Line Hops
Single-Leg Line Hops
Use as a later single-leg elastic progression. Stop before contacts become heavy or alignment deteriorates.
Optional Advanced Progression
Single-Leg Pogos
Single-Leg Pogos
Single-leg pogos can be useful for higher-level runners, jumpers, and field or court athletes who need greater reactive capacity. They are not required to complete this program or begin running.
Do Not Abandon Strength
Maintain the high-load heel raise
High-Load Plantar-Fascia Heel Raise
Keep strength in the program while running load rises rather than dropping it as soon as impact returns.