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
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
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.
Small and quick
Pop off the ground
Opposite arm, opposite leg
Skipping high instead of fast
Landing on the heels
Leaning back
Arms swinging across the body
Build up speed over a few runs.
Use a flat, even surface.