For running
For running, the two are close. Seated calf raise rates slightly higher: more injury protection.
Pogo hops are easier to learn and fit in.
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
Pogo Hops. Plyometrics stiffen the ankle spring that makes running cheaper.
Seated Calf Raise. Bent-knee raises target the soleus, the main force producer in running.
For calf growth, seated calf raise rates well ahead on our research criteria: easier to progress, more stretch.
For running, the two are close. Seated calf raise rates slightly higher: more injury protection. Pogo hops are easier to learn and fit in. Both are good choices that build different things for running, so a plan can use both.
About the same: both are easy to learn.
Pogo hops need no equipment, so you can do them anywhere. Seated calf raise needs a machine, so for most people it’s a gym exercise.
Seated calf raise: it rates Strong for injury protection in our research rubric, against Good for pogo hops.