Fast Skipping
Rapid, low skips in a step-hop rhythm, keeping ground contact short and air time minimal. A sprint warm-up drill that builds foot speed, rhythm and ankle stiffness.
Primary muscles
- Quadriceps
- Calves (Gastrocnemius)
Secondary muscles
- Hip Flexors
- Soleus
- Hamstrings
- Glutes (Gluteus Maximus)
- Sets
- 3–4
- Duration
- 15–20 m
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall and relaxed with one foot slightly in front of the other.
Step forward onto the front foot and do a small hop on it.
Step through onto the other foot and hop on that one: right-right, left-left.
Keep the knee lift low and the hops small, landing on the balls of the feet.
Swing the arms in time with the legs and move forward as quickly as you can.
Breathing: Breathe rhythmically and keep the shoulders relaxed.
Coaching tips
Small and quick
Pop off the ground
Opposite arm, opposite leg
Common mistakes
Skipping high instead of fast
Landing on the heels
Leaning back
Arms swinging across the body
Safety notes
Build up speed over a few runs.
Use a flat, even surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.