Smart Workout Diary

A Skips

A-skips are a running drill performed with alternating high knee lifts and rhythmic skips while moving forward. They develop running coordination, posture, foot strike mechanics, and lower-body elasticity, with emphasis on the hip flexors, quadriceps, calves, and core control. They are commonly used in warm-ups and sprint training.

Demonstration

A Skips — demonstration 1
A Skips — demonstration 2

Instructions

  1. Choose a clear, level surface and stand tall with your feet about hip-width apart.
  2. Begin moving forward with a light skip, driving one knee upward to about hip height while keeping the ankle flexed and toes pulled up.
  3. As the raised foot comes down under your hips, make a quick, light contact on the ball of the foot and immediately switch to the other knee.
  4. Keep your torso tall, eyes forward, and arms swinging naturally opposite the legs. Maintain a steady rhythm for the planned distance or time.
Muscle Group
Hip Flexors
Other Muscle Groups
Quads, Calves
Type
Plyometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize light contacts: land quietly beneath your body rather than reaching forward with the foot.
  2. Do not lean back as the knee rises; keep the ribs stacked over the pelvis.
  3. Start slowly enough to control the rhythm, then increase pace only while posture and foot contacts remain crisp.
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