A-Skip

The A-Skip is a bodyweight running drill that teaches your legs to move with quickness and control. It trains your hip flexors, calves, and glutes to lift the knee and push off the ground, while your core and hamstrings work to keep you stable. The movement is unilateral, meaning you work one leg at a time, and it is a beginner-friendly skill.

Start standing tall with your feet under your hips and your arms relaxed at your sides. Keep your chest up, eyes forward, and weight on the balls of your feet. Imagine a straight line from your head to your ankles.

Begin by driving one knee up toward your chest while the opposite arm swings forward, as if you are sprinting in place. Stay tall and springy off the ball of your foot on the standing leg. As the lifted leg comes back down, punch the ground down with the ball of that foot, then immediately drive the other knee up. Move in a steady rhythm, focusing on rhythm over height. Each step should be quick and light, not a big jump.

Breathe naturally and keep your midsection gently braced so your torso does not sway. To make it easier, slow the pace and keep the knee drive lower. To make it harder, increase the speed while keeping each landing short and snappy.

Fault: Reaching too high with the knee and losing balance. Fix: Think rhythm over height. Drive the knee up only as high as you can control, then punch the ground down quickly.

Fault: Landing flat on the heel or stomping the ground. Fix: Stay tall and springy off the ball of the foot. Land softly on the ball of the foot and bounce into the next knee drive.

Fault: Leaning forward at the waist or collapsing through the chest. Fix: Keep your chest up and eyes forward. Brace your core so you stay tall throughout the drill.