B-Skips enhance hamstring recruitment, teach active leg recovery and proper foot strike, reinforce proper hip flexion and extension mechanics, and promote ground force awareness and rhythm.

How to Perform B-Skips

Start from A-Skip Foundation

Before attempting B-Skips, make sure you’re confident with A-Skips since B-Skips build directly on that motion.

• Maintain an upright posture
• Keep elbows bent at 90 degrees, arms moving in opposition to the legs
• Engage your core throughout the movement

Leg Action

• Drive your knee up like an A-Skip until the thigh is parallel to the ground.
• At the top of the knee lift, extend your leg forward (as if you’re “pawing” the ground).
• As the leg extends, snap it back down and strike the ground with the ball of your foot directly underneath your hips.
• The leg should make a sweeping motion, mimicking the pulling phase of sprinting.

Think: “Knee up → Extend forward → Snap down.”

Foot Strike

• Contact should be made with the ball of the foot.
• Keep the strike directly underneath your center of mass to avoid overstriding.
• Ground contact should be light and quick, not a stomping motion.

Arm Coordination

• Arms move just like in running or A-Skips:
• Opposite arm to opposite leg
• Swing from the shoulder, not crossing the body
• Maintain rhythm and balance

Drill Execution

• Begin slowly to master the coordination between knee lift, extension, and foot strike.
• Perform over 10–20 meters at a time.
• Focus on smooth transitions between steps rather than speed at first.
• Keep your head steady and posture upright throughout.

Common Mistakes to Avoid

• ❌ Extending the leg too early (should happen after the knee lift)
• ❌ Overstriding or striking the ground too far in front
• ❌ Floppy arms or poor posture
• ❌ Rushing through the movement and sacrificing form