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A-Skips

Proper Technique: 
  1. A-skips are essentially a regular skip with form enhancements to promote proper body mechanics in running form
  2. In the upper body, the torso is maintained in an erect position while the arms are swung deliberately tight to the sides with a 90* bend
  3. Hands are swung through a range of motion that permits the hands to align with the cheekbones of the face in front of the torso and the gluteals behind the torso
  4. This is sometimes referred to as “cheek to cheek” arm form in sprinting
  5. In the lower body; the forward knee is deliberately brought high to waist level and the toes are cocked up by dorsi-flexion (toes facing ground, heel is up) of the ankle
  6. Make sure that the opposite arm and leg are propelled forward simultaneously just like during a sprint
  7. Movement occurs in the sagittal plane

Targeted Muscles

  • Quads
  • Gluteus
  • Hip Flexors
  • Calves
  • Shoulders
  • Ankle Dorsiflexors  

RECOMMENDED LINKS

Improper Technique: 

In the upper body; neglecting to swing the arms behind the torso to achieve the full range of motion, swinging across the body, bowing the elbows out away from the body, or clenching the hands. In the lower body; skipping flat footed or neglecting to properly train the hip flexors by keeping the knees at a normal or comfortable height.

Positions: 
Common Errors: 

Improper arm form, neglecting to stay on the balls of the feet, and not achieving proper knee height.