Daily movement
Plyometric: A-Skip
Develop elastic power and coordination with a low-impact skipping variation.
Develop elastic power and coordination with a low-impact skipping variation.
Plyometrics, Track & Field. · Charlie Francis, sprint coach, adapted for general conditioning. · Requires improved tendon stiffness, coordination, and reactive power without high-impact loading. · Perform 3-5 sets of 20-30 meters, or for 15-20 seconds per set. Rest for 60-90 seconds between sets. Prioritize quality over quantity.
Why it works
The A-skip emphasizes a rapid pawing action of the foot and a high knee drive, engaging the stretch-shortening cycle of the Achilles tendon and hamstrings. The low-impact nature, with only one foot contacting the ground at a time for a brief period, minimizes joint stress while still training elastic recoil. This repetitive, rhythmic motion enhances proprioception and neuromuscular coordination, crucial for efficient movement and injury prevention. The unipedal support phase strengthens hip stabilizers and improves balance.
How to practice
Starting Position: Stand tall, feet hip-width apart, arms bent at 90 degrees as if running.
Initiate: Begin a gentle forward movement. As you step forward with one leg, drive the opposite knee high (thigh parallel to the ground or slightly above), simultaneously pawing the forefoot of the lifted leg down towards the ground just beneath your hip.
Ground Contact: Make light, quick contact with the forefoot, immediately lifting the heel off the ground. The landing should be springy and brief, minimizing ground contact time.
Arm Drive: Coordinate an opposing arm drive: as the right knee lifts, the left arm drives forward, and vice-versa.
Rhythm: Maintain a consistent, rhythmic skip. Focus on feeling light and buoyant, propelling yourself forward with minimal vertical oscillation.
Gaze: Keep your gaze forward, neck neutral.
Starting Position: Stand tall, feet hip-width apart, arms bent at 90 degrees as if running.
Initiate: Begin a gentle forward movement. As you step forward with one leg, drive the opposite knee high (thigh parallel to the ground or slightly above), simultaneously pawing the forefoot of the lifted leg down towards the ground just beneath your hip.
Ground Contact: Make light, quick contact with the forefoot, immediately lifting the heel off the ground. The landing should be springy and brief, minimizing ground contact time.
Arm Drive: Coordinate an opposing arm drive: as the right knee lifts, the left arm drives forward, and vice-versa.
Rhythm: Maintain a consistent, rhythmic skip. Focus on feeling light and buoyant, propelling yourself forward with minimal vertical oscillation.
Gaze: Keep your gaze forward, neck neutral.