Warm-up
Hamstrings
Hip flexors
Intermediate
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Warm-up
A-Skips
The classic sprint drill: a rhythmic skip with a high knee drive and a crisp foot strike under the hips. A-skips groove the knee lift and ground contact that fast running is built on.
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Suggested use
Sets
3
Distance
20 m
Rest
45s
Warm-up
Running
Beginner
Warmup
Power
Gait
Muscles worked
Primary
Hip flexors
Calves
Secondary
Quads
Glutes
Ankle stabilizers
Cardiovascular system
Equipment
No equipment needed - just your body.
How to do it
- Stand tall and start with a gentle skip in place to find the rhythm.
- Drive one knee up to hip height while hopping lightly on the other foot.
- Snap the raised foot back down so it lands directly under your hips, striking the ground with the ball of the foot.
- Drive the opposite arm forward in sync with the rising knee.
- Alternate legs in a steady skipping rhythm, moving forward slowly.
- Cover 15-20 meters, then walk back and repeat.
Common mistakes
- Leaning back as the knee rises instead of staying tall.
- Letting the foot land out in front of the body rather than under the hips.
- Turning the drill into a sprint — rhythm and posture matter more than speed.
- Leaving the arms passive instead of driving them with the legs.
Safety first
- Learn the pattern marching in place before adding the skip.
- Keep contacts light and quiet; this is a drill, not a jump test.
- Do these on a flat, grippy surface after some light jogging.
Who should avoid or modify
- Acute foot, ankle or knee pain aggravated by impact.
- Recent lower-limb injury — consult a licensed clinician before impact drills.
Breathing and tempo
Breathing: Breathe naturally in rhythm with the skip; stay relaxed through the jaw and shoulders.
Tempo: Crisp and bouncy — think quick pops off the ground, not long flight time.
Progressions
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