Skips
Description
Skips are a foundational athletic warm-up and cardio drill where you alternate hopping on each foot while driving the opposite knee up. They build calf elasticity, hip flexor power, coordination, and rhythm. They are a staple in track and field warm-ups and can be performed in place or moving forward.
Muscle Group
Equipment Required
Skips Instructions
- Stand tall with feet hip-width apart.
- Hop forward (or in place) on your right foot while driving your left knee up toward your chest.
- Land back on your left foot as your right knee comes up.
- Continue alternating in a skipping rhythm.
- Pump your arms naturally in opposition to the legs.
- Stay on the balls of your feet. Land softly.
- Aim for both height and quick turnover.
- Perform for 20 to 45 seconds per set or for distance.
Skips Form & Visual
Skips Benefits
- Builds calf elasticity and ankle stiffness
- Develops hip flexor power
- Improves coordination and rhythm
- Excellent cardio warm-up
- Foundational track and field drill
- No equipment needed
Skips Muscles Worked
- Calves
- Hip flexors
- Quadriceps
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Skips Variations & Alternatives
- High Knee Skips
- High Knee Run
- Power Skips for Distance
- A-Skips (track drill)
- B-Skips (with knee extension)
