For running
For running, single-leg calf raise rates higher on our research criteria: more injury protection.
Pogo hops carry over more directly to running.
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.
Single-Leg Calf Raise. Calves and Achilles take several times bodyweight with every stride.
For basketball, single-leg calf raise rates higher on our research criteria: more injury protection.
For racket sports, pogo hops rate higher on our research criteria: more carry-over to racket sports. Single-leg calf raise does more to prevent injuries.
For calf growth, single-leg calf raise rates well ahead on our research criteria: more stretch, more of the work on the calves.
For running, single-leg calf raise rates higher on our research criteria: more injury protection. Pogo hops carry over more directly to running. 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. Single-leg calf raise needs dumbbells, so a home gym covers it.
Single-leg calf raise: it rates Excellent for injury protection in our research rubric, against Good for pogo hops.