A Skips are a dynamic running drill designed to improve running form, strength, and coordination. Here’s a comprehensive overview of the exercise:
Overview of A Skips
Purpose: A Skips help develop lower-leg strength while promoting knee lift and an efficient foot strike. They are commonly used by athletes as part of their warm-up routine before races or speed workouts to activate key muscle groups for faster running.
Execution: To perform A Skips, lift one knee to waist height while keeping the opposite leg straight. As you skip forward, alternate legs, ensuring that your foot strikes the ground with your mid-foot or forefoot. Your arms should swing in unison with your legs—when the left leg is lifted, the right arm should be raised.
Technique Tips
Knee Lift: Focus on lifting your knees high to engage your hip flexors effectively. The knee should come up to about hip height.
Arm Movement: Ensure that your arm movement corresponds with your leg movement (opposite arm and leg) to maintain balance and rhythm.
Foot Strike: Aim to strike the ground lightly with the balls of your feet, which helps in developing proper running mechanics and reduces impact forces.
Common Mistakes
Timing Issues: Avoid having both feet on the ground simultaneously; only one foot should be in contact with the ground at a time. This ensures a continuous rhythmic motion.
Incorrect Arm Movement: Make sure not to raise the same arm as the leg you are lifting, as this can disrupt your balance and coordination.
Benefits of A Skips
Improves Running Mechanics: By reinforcing proper form and mechanics, A Skips can enhance acceleration and overall running efficiency.
Strengthens Key Muscles: The drill targets muscles in the legs, hips, and core, contributing to better performance in sprinting and distance running.
Increases Coordination: The coordinated arm-leg movement fosters improved neuromuscular control, which is crucial for effective running.
Incorporation into Training
Frequency: It’s recommended to practice A Skips two to three times a week, ideally after an easy run or before speed workouts.
Progression: Start by walking through the motion to master the technique before progressing to skipping. Gradually build up to longer distances (e.g., 30 meters) as you gain strength and coordination