A-Skip
Quick Information
Category
Speed & Acceleration
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Hip Flexors, Gastrocnemius
Secondary muscle groups
Quadriceps, Gluteus Maximus, Trunk
Movement pattern
Cyclical Sprint Drill
Training goal
Technique, Speed
Sport
General Athletic Development, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Teach the knee-up, toe-up, heel-up sprint position with an active downward strike.
How it fits the system. A beginner-level cyclical sprint drill entry in the Speed & Acceleration section, programmed to develop technique, speed. Related work in the library: Seated Arm Action Drill and Backpedal.
Primary muscles
Hip Flexors, Gastrocnemius
Secondary muscles
Quadriceps, Gluteus Maximus, Trunk
Movement pattern
Cyclical Sprint Drill
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Stand tall with the shoulders relaxed and the trunk braced.
- Skip forward, driving one knee up to roughly hip height.
- Keep the ankle dorsiflexed with the toe pulled up.
- Strike the ground actively underneath the hips.
- Alternate legs with a steady rhythm and a quiet contact.
- Travel for the prescribed distance.
Coaching Cues
- Toe up, knee up, heel up.
- Strike down underneath the hips, do not reach forward.
- Stay tall with the hips high.
Common Mistakes
- Reaching the foot out in front of the body.
- Leaning back with the hips sitting low.
- Skipping high instead of striking fast.
Progressions & Regressions
Progressions
Increase speed, or progress to B-skips and dribble series.
Regressions
March the pattern in place before adding the skip.
When to Use It
When to use
In sprint warm-ups and technical sessions.
When not to use
With calf or Achilles pain.
Programming
3 to 4 runs of 20 metres.
Popular
Popular Articles
