Fast Skipping

Also called skipping, a skip and fast skips.

Works

Quads, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Start in a relaxed position with one leg slightly forward. This will be your starting position.

1. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
2. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

Cues

• Stay on the balls of the feet.
• Quick ground contact.
• Low skips, move fast.
• Drive the arms.

Common mistakes

• Skipping too high.
• Flat-footed landings.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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