B-Skip

HOW TO DO IT

1. 1Stand tall with feet hip-width apart and look straight ahead.
2. 2Drive one knee up to hip height while skipping onto the ball of the other foot.
3. 3Flick the raised foot out and round, then paw it back under your hips.
4. 4Pull the foot through along the ground and push off dynamically.
5. 5Keep the foot dorsiflexed and the elbows tucked as the arms swing.
6. 6Alternate sides and travel forward over a short distance.

COMMON MISTAKES

• Skipping the extension and turning it into a plain high-knee skip.
• Kicking the leg out too far and straight instead of pawing back.
• Landing flat-footed or heel-first instead of on the ball.
• Rushing the tempo so the extension and paw-back blur together.

TIPS

• Think knee up, then flick the foot out and claw it back as one motion.
• Keep the extension short and snappy; do not lock the shin straight.
• Stay tall and let the arms drive the rhythm.
• Land quietly on the ball of the foot and keep ground contact brief.

SAFETY

• Keep volume and distance modest; the repeated paw-back and single-leg landings load the hamstrings, shins and ankles.
• Build up gradually and avoid hard or uneven surfaces.

DETAILS

Muscles

QuadricepsHamstringsCalves

Equipment

Bodyweight

Type

Ployometric

Difficulty

Intermediate

Tracked as

Reps only