B-Skip
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Hamstrings, Hip Flexors
Secondary muscle groups
Gluteus Maximus, Gastrocnemius, Trunk
Movement pattern
Cyclical Sprint Drill
Training goal
Technique, Speed
Sport
General Athletic Development, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Train the active pawback and hamstring action used at high running speeds.
How it fits the system. An intermediate-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
Hamstrings, Hip Flexors
Secondary muscles
Gluteus Maximus, Gastrocnemius, Trunk
Movement pattern
Cyclical Sprint Drill
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Begin with the same skip rhythm as the A-skip.
- Drive the knee up to hip height with the toe pulled up.
- Extend the lower leg forward from the knee.
- Sweep the foot actively down and back underneath the hips.
- Land under the body and continue skipping.
- Travel for the prescribed distance.
Coaching Cues
- Sweep the foot back, do not reach and stab.
- Keep the hips tall throughout.
- Stay relaxed in the shoulders and face.
Common Mistakes
- Kicking the leg out and letting it drop passively.
- Leaning back to create room for the leg.
- Rushing the rhythm and losing the pattern.
Progressions & Regressions
Progressions
Increase speed or distance once the pattern is clean.
Regressions
Return to the A-skip and add the extension gradually.
When to Use It
When to use
In sprint warm-ups and technique work.
When not to use
With any recent hamstring strain.
Programming
3 to 4 runs of 20 metres.
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