Skips are a foundational athletic warm-up and cardio drill where you alternate hopping on each foot while driving the opposite knee up. They build calf elasticity, hip flexor power, coordination, and rhythm. They are a staple in track and field warm-ups and can be performed in place or moving forward.
Muscle Group
Calves, Cardio, Hip Flexors
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds calf elasticity and ankle stiffness
- Develops hip flexor power
- Improves coordination and rhythm
- Excellent cardio warm-up
- Foundational track and field drill
- No equipment needed
How to perform
- Stand tall with feet hip-width apart.
- Hop forward (or in place) on your right foot while driving your left knee up toward your chest.
- Land back on your left foot as your right knee comes up.
- Continue alternating in a skipping rhythm.
- Pump your arms naturally in opposition to the legs.
- Stay on the balls of your feet. Land softly.
- Aim for both height and quick turnover.
- Perform for 20 to 45 seconds per set or for distance.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary