Legs / Beginner / Compound (multi-joint)

Fast Skipping

An explosive bodyweight exercise for the quads, with the hip abductors, adductors and calves assisting.

At a glance

Start in a relaxed position with one leg slightly forward. This will be your starting position.
Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

✗ Landing on the heels and leaning back.
Why it hurts: The drills are meant to teach quick, springy contacts; landing heavy loads the shins and knees.
✓ Instead: Stay tall with a slight forward lean and land lightly under the hips on the balls of the feet.
✗ Doing them tired, at the end of a session.
Why it hurts: Poor form under fatigue gets practised and raises the risk of a strain.
✓ Instead: Do drills fresh, after the warm-up and before the main run.