B-Skip

The B-Skip is a bodyweight running drill that teaches fast, deliberate leg action. It trains the hamstrings, hip flexors, and glutes, with help from the calves and core, by practicing a high knee drive, a quick lower-leg extension, and a snappy pawback under the body.

Start standing tall with your feet under your hips, shoulders over your hips, and your arms relaxed and ready to swing opposite your legs.

Drive one knee up toward your chest. As that thigh rises, let your lower leg extend forward briefly, then paw the foot back down under your body just behind your hip. Pull the ground back actively and land midfoot, then switch legs and repeat. Keep the motion springy and continuous, letting your arms swing naturally opposite your legs.

Breathe naturally and brace your core so your hips stay tall and level. Easier option: slow the drill into a high-knee march without the bounce. Harder option: add more height to the skip and quicker turnover. If your hamstrings feel tight, skip this drill that day - the extension and pawback place extra load on the hamstring.

Fault: Swinging the leg straight out or pawing the foot down too far in front of you. Fix: Cue yourself as "knee up, then extend and paw the leg back down under the body" so each foot lands under your hip, not in front of it.

Fault: Landing with a heavy, slow foot and losing the snap of the drill. Fix: Focus on active negative foot speed - pull the ground back - so ground contact is quick and your hips stay over your landing foot.

Fault: Leaning forward, sinking at the hips, or letting the ribs flare. Fix: Stay tall through the hips by bracing your core, keeping your eyes forward, and landing balanced under your body.

Fault: Pushing through tight or sore hamstrings to reach full extension. Fix: Reduce the range or choose a different drill; forcing the extension-pawback can overload the hamstring.