What muscles does the A-skip work?

The primary muscles are the hip flexors, calves, and glutes. The quadriceps, hamstrings, and core are also engaged as secondary contributors to support posture and stabilise the movement.

How many sets and reps should I do for the A-skip?

Because it is a co-ordination and rhythm drill, the A-skip is typically prescribed by distance rather than reps — 2 to 4 sets of 20 to 30 metres works well in most warm-up or activation contexts. Rest fully between efforts so quality of movement does not deteriorate.

Is the A-skip suitable for beginners?

Yes — it is classified as a foundational movement, meaning the technique is accessible to those new to athletic training. Focus on rhythm and posture before trying to increase speed or height of the knee drive.

What is the difference between an A-skip and a B-skip?

The A-skip prioritises the upward knee drive with a light calf hop, whereas the B-skip adds a pawing or leg extension action as the raised foot returns to the ground. Both drills complement each other and are common fixtures in sprint mechanics warm-up sequences.

Can I use the A-skip to improve my running performance?

The drill is directly relevant to running mechanics, particularly the hip flexion pattern, arm opposition, and ground contact qualities that determine stride efficiency. Programming it as part of a structured warm-up before speed or conditioning sessions is a practical way to reinforce those patterns over time.

Skip (A-Skip)

PlyometricFoundationalBodyweightOpen Space

The A-skip is a foundational plyometric drill that combines a rhythmic alternating skip pattern with an exaggerated high knee drive and a brief calf extension on the support leg. It trains the co-ordination between hip flexion, ground contact mechanics, and arm opposition — qualities that underpin sprinting and general athletic movement. It suits beginners learning to move athletically as well as more experienced athletes using it as a warm-up or neuromuscular primer.

How to do it

Drive one knee up aggressively while hopping off the other foot. The hop leg performs a slight calf extension. The opposite arm drives forward in sync with the knee drive. Alternate legs in a rhythmic skip pattern, moving forward. The A-skip biases high knee drive and calf contact.

Coaching cues

High knee drive
Tall posture
Arm opposition
Light foot contact
Rhythmic tempo

Why train it

The emphasis on high knee drive develops hip flexor strength and reinforces the mechanics of an efficient running stride.
Repeated brief calf extensions on the support leg build lower leg stiffness and improve ground contact quality under rhythmic loading.
The requirement for arm opposition and upright posture trains whole-body co-ordination and reinforces tall, controlled movement patterns.
Because it requires only bodyweight and open space, it integrates easily into warm-up routines, circuit sessions, or track-based conditioning work.

Common mistakes

Letting the torso lean forward — maintain tall posture throughout by keeping the chest up and eyes forward.
Driving the knee without extending the support calf — push off actively through the ball of the foot on each hop to engage the lower leg correctly.
Using sluggish or mismatched arm swing — drive the opposite arm forward decisively in time with each knee drive to reinforce rhythm and posture.
Making heavy, flat-footed contacts — aim for light, springy ground contact rather than stomping, which undermines the plyometric intent of the drill.

Muscles worked

Primary: Hip Flexors, Calves, Glutes.

Secondary: Quadriceps, Hamstrings, Core.

Equipment

BodyweightOpen Space

Good for

Athletic PerformanceGeneral Fitness

Easier variation

Walking knee drive — slow the pattern to a march, focusing on knee lift without the hop.

Similar movements

Frequently asked

What muscles does the A-skip work?: The primary muscles are the hip flexors, calves, and glutes. The quadriceps, hamstrings, and core are also engaged as secondary contributors to support posture and stabilise the movement.
How many sets and reps should I do for the A-skip?: Because it is a co-ordination and rhythm drill, the A-skip is typically prescribed by distance rather than reps — 2 to 4 sets of 20 to 30 metres works well in most warm-up or activation contexts. Rest fully between efforts so quality of movement does not deteriorate.
Is the A-skip suitable for beginners?: Yes — it is classified as a foundational movement, meaning the technique is accessible to those new to athletic training. Focus on rhythm and posture before trying to increase speed or height of the knee drive.
What is the difference between an A-skip and a B-skip?: The A-skip prioritises the upward knee drive with a light calf hop, whereas the B-skip adds a pawing or leg extension action as the raised foot returns to the ground. Both drills complement each other and are common fixtures in sprint mechanics warm-up sequences.
Can I use the A-skip to improve my running performance?: The drill is directly relevant to running mechanics, particularly the hip flexion pattern, arm opposition, and ground contact qualities that determine stride efficiency. Programming it as part of a structured warm-up before speed or conditioning sessions is a practical way to reinforce those patterns over time.

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