How to Perform B-Skips
1. 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
2. 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.”
3. 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.
4. 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
🔹 5. 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.
Benefits of B-Skips
- Enhances hamstring recruitment
- Teaches active leg recovery and proper foot strike
- Reinforces proper hip flexion and extension mechanics
- Promotes ground force awareness and rhythm
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