A-Skips

A-Skips are a fundamental running drill that combines skipping with high knee drives. This exercise develops proper running mechanics, improves coordination, and strengthens the muscles used in sprinting and running.

Video coming soon

rectus femorisvastus lateralisiliopsoasgastrocnemiusgluteus maximus

Category: conditioning
Level: intermediate
Mechanic: compound
Equipment: body only

Instructions

Start in a tall standing position with arms at your sides.
Skip forward by driving your right knee up to hip height while hopping on your left foot.
As your right foot comes down, immediately drive your left knee up while hopping on your right foot.
Maintain opposite arm action, driving the left arm up when the right knee rises.
Focus on dorsiflexing your lifted foot and pawing the ground on contact.
Continue this skipping pattern for the desired distance or time.

Tips

Drive your knees up to hip height with each skip
Keep your torso tall and lean slightly forward
Focus on quick ground contact with a pawing motion
Maintain strong arm drive opposite to the lifting leg

Common mistakes

Not lifting knees high enough to reach hip level
Spending too much time in contact with the ground
Leaning too far back or failing to maintain forward momentum

Safety

Avoid if you have hip flexor, knee, or ankle injuries. Ensure proper warm-up before performing. This is a high-impact exercise that requires good coordination and strength.

Variations

A-March
B-Skips
C-Skips
High knees
Stationary A-Skips