Skip that still counts

A-Skip

Skip. Knee up. Foot down quick. Arms like a run. This is not a playground joke. It is how you wake the springs up before jumps.

Open the free Vitality Engine

Hunter: Baseball speed day starts here. I look like I am skipping on purpose. I would rather look silly than stiff-leg into a box jump.

Cues

Tall. Ribs down. Eyes forward.
Drive a knee up. The other foot is a quick skip, not a stomp.
Foot strikes under you. Not way out in front.
Opposite arm. Elbows about 90. Hands do not cross the body like a windmill.
Rhythm over height. If you bounce like a pogo, slow down.

Setup

A lane. Shoes that stay on. 4 sets of 10-12 contacts each side, or 10-12 skips down a line. Rest about 45 seconds. If the gym is packed, march in place with the same knee drive. Log A-skip either way.

Speed day primer

Then lateral bounds, then box jumps, then a Copenhagen. The skip is the wake-up. Log it so the day is not only the jumps you remember. Quality over a highlight reel.

March if you need to

A-march is the same knee and posture without the skip. Use it if the floor is slick or your calves are cooked. Note it in Engine. Progress back to a skip when the rhythm is quiet.

Not conditioning

Keep the rest. If you are gasping, you turned a skip into cardio. Short sets. Then the bounds. Heart-rate zones can wait for a run day.

Common misses

Leaning back. Slapping the floor. Arms dead at your sides. Turning it into a high-knee sprint you cannot repeat. Also: 40 sloppy skips because a timer told you to.

FAQ

How high the knee?

About hip height is plenty. Higher is usually a lean. Match a height you can repeat.

Count each foot?

Yes, or count skips down a line. Pick one for a month so the log compares.

Log A-skips in the free Vitality Engine. Contacts still count when they look like skipping.

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