Arfa McClain on Instagram: "⬇️ Rep ranges below ⬇️ 1. Pogo jumps: 2–4 sets of 10–12 contacts. Two feet in place, lateral pogos, or single-leg variations. Keep contacts low and springy. End the set when bounce slows or feet get loud. Builds ankle stiffness and elastic rebound so footwork wastes less energy. 2. Skater jumps: 3 sets of 4–6 reps per side. Use longer ground contact for control, or snap back faster for reactivity. Great for cutting angles, escaping pressure, and re-entering without re