Watch as Coach Nick Kohl explains, and jumpers demonstrate these strength drills. Rooties involve holding a weight which isolates the arms and makes the jumpers use their hips in this posture drill. Pogos place emphasis on ankle flexibility and working on calf power.
More from Championship Productions View all from Championship Productions

Plyometric Warmups for Distance Runners Using PVC Sticks with Scott Christensen – Complete Track and Field

Horizontal Jumps: Bounds with James Thomas – Univ. of Oklahoma

The Benefits of Cold/Hot Post-Practice Recovery with Shelia Burrell – San Diego State Univ.
