VARIATIONS
Fast Skipping
Legs execute quick step-hops with minimal air time
This plyometric drill develops rapid ground contact and leg turnover speed. It primarily targets the quadriceps while engaging the entire lower body for explosive power.
HOW TO DO IT
- Stand tall with one foot slightly ahead of the other.
- Execute a quick step-hop pattern on your leading leg.
- Immediately switch to a step-hop on the opposite leg.
- Maintain a rapid rhythm by minimizing time in the air.
- Keep your torso upright and your core engaged throughout.
COMMON MISTAKES
- Spending too much time in the air between hops.
- Landing heavily on the heels instead of the forefoot.
- Leaning the torso forward or backward during the skip.
TIPS
- Stay on the balls of your feet for quick transitions.
- Think of the ground as hot to encourage speed.
- Keep your knees soft to absorb impact efficiently.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Ployometric
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- skip rope
- Legs
- Alternating
- Body position
- Standing
SIMILAR EXERCISES
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