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SPEED & AGILITYbeginner

A-Skip

A core warm-up and running-form movement — A-skips build hip-flexor strength and cadence, directly helping the active knee drive of jumping. Skip with high knees and stiff ankles.

Hip flexors, quads, calves, core3-4 sets × 20-30m
A-Skip 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Knees high — at least hip height
  • 2.Ankles stiff — no soft feet
  • 3.Opposite arm swings with each leg
  • 4.Slow and correct first, then faster

Detailed training method

[Steps]1. Stand tall→2. Drive the knee up to at least hip height→3. Ankles stiff→4. Arms swing in opposition→5. Slow to fast→6. 20-30m [Common Errors]✗ Knee not high enough→target hip height ✗ Soft ankles→stay stiff ✗ Poor rhythm→coordinate the arms [Progressions]Slow→medium→fast→A-jump→B-skip→C-skip [Jump-Specific]Improves hip-flexor strength and cadence; directly helps the active knee-drive pattern of jumping

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Resisted Sprint

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