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A-Skips
A plyometric, bodyweight locomotion drill that emphasizes rhythmic hopping and high knee drive. It targets the hip flexors, quads, and calves to improve speed, coordination, and power.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Glutes, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHip Flexors
8/10Iliopsoas
Calves
7/10Gastrocnemius, Soleus
Quads
6/10Rectus Femoris, Vastus Lateralis
Glutes
4/10Glute Max
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-90 seconds
How to Perform
Stand tall with feet hip-width apart, maintaining an upright posture and gaze forward. Bend your arms 90 degrees, ready to pump rhythmically.
- Initiate a light hop on one foot.
- Simultaneously drive the opposite knee up until the thigh is parallel to the ground.
- Coordinate the opposite arm swing with the knee drive.
- Land softly on the ball of the foot, minimizing ground contact time.
- Immediately repeat the action, alternating sides quickly.
- Focus on maintaining a consistent, quick rhythm.
Coaching Tips
Form Cues
- Quick off the ground.
- Knees to 90 degrees.
- Stay tall and light.
- Pump the arms actively.
- Land under your hips.
Breathing
Maintain consistent, rhythmic breathing throughout the drill, matching the pace of the skips.
Tempo
N/A
Range of Motion
Drive the knee until the thigh is parallel to the ground (90 degrees of hip flexion). Minimize ground contact time.
Safety
Safety Notes
- Stop immediately if sharp knee or ankle pain occurs.
- Ensure adequate space to move forward safely.
Spotting
Not applicable; this is a self-regulated dynamic drill.
Common Mistakes
- Leaning forward or backward excessively.
- Slow ground contact time.
- Not driving the knee high enough.
- Lack of arm and leg coordination.
When to Avoid
- Acute knee or ankle injuries.
- Severe balance or coordination issues.
Flexibility Needed
- Adequate hip flexion range of motion.
Build Up First
- Basic running or skipping competency.
Also known as
High Knee Skips, Running Drills A, Plyometric Skips
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