A-Skips enhance neuromuscular coordination, improve running form and efficiency, strengthen hip flexors, promote proper knee lift, and reinforce active foot placement and quick ground contact.

How to Perform the A-Skip

Posture & Arm Position

• Stand tall with your back straight.
• Keep your elbows bent at approximately 90 degrees.
• Your arms should swing naturally in opposition to your legs (when your right knee lifts, your left arm swings forward, and vice versa).

Leg Movement

• Lift your right knee to hip level, ensuring your thigh is parallel to the ground.
• Simultaneously, your left foot should push off the ground, propelling you slightly upward in a little hop.
• As you land on your left foot, quickly transition to lifting your left knee, repeating the motion.

Rhythm & Coordination

• Maintain a consistent, rhythmic pattern.
• Focus on a quick fairly light ground contact, minimizing the time your foot spends on the ground.
• The movement should feel like a coordinated “skip,” emphasizing the upward knee drive and active foot placement.

Progression

• Start slowly to master the coordination between your arms and legs.
• Once comfortable, increase the speed while maintaining form.
• Aim to cover 10–20 meters per set, focusing on quality over quantity.