Running Form Drill: A-Skips

A-Skips are a basic drill that helps develop lower-leg strength while encouraging knee lift and promoting an efficient footstrike. Many elite athletes do A-skips as part of their warm-up routine before a race or speed workout to get the key muscles firing for faster running.

To perform the drill, lift one knee up and forward to waist height while keeping your back leg straight as you come off your toe in a skip. Drop your lead foot to the ground, drive your other knee forward, and skip with the second foot. Continue moving forward in this manner: alternating legs and striking the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg.

When doing this drill for the first time, walk through it to get the motion down and gradually progress to skipping. Build to skipping for 30-meters two times, then progress to two times 50-meters once you build strength and coordination.

Do A-skips two to three times a week after an easy run or before a speed workout or race.