For running
For running, pogo hops rate higher on our research criteria: more carry-over to running.
Jump rope does more to prevent injuries.
Both are good choices that build different things for running, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Jump Rope. Cheap, springy work for the calves and Achilles.
Pogo Hops. Plyometrics stiffen the ankle spring that makes running cheaper.
For basketball, jump rope and pogo hops score the same on every criterion.
For running, pogo hops rate higher on our research criteria: more carry-over to running. Jump rope does more to prevent injuries. Both are good choices that build different things for running, so a plan can use both.
About the same: both are easy to learn.
Jump rope needs no equipment, so you can do it anywhere. Pogo hops need no equipment, so you can do them anywhere.
Jump rope: it rates Strong for injury protection in our research rubric, against Good for pogo hops.