Intermediate

B-Skip

The B-skip builds on the A-skip by extending the raised leg forward and then actively sweeping it down and back into the ground, teaching the pawing action that propels a sprinter. That pawback loads the hamstrings and glutes hard, making it a favorite for grooving the back-side of the running stride. It demands more coordination than the A-skip, so master the simpler version first.

Equipment
Body Weight
Body part
Hamstring, Quads
Type
Functional, Plyometric
Browse by movement
Gait Drill
Muscles worked
Target
Biceps Femoris, Semitendinosus, Rectus Femoris, Gastrocnemius Medial Head
Secondary
Vastus Lateralis, Gluteus Maximus, Gastrocnemius Lateral Head, Soleus Gastrocnemius, Tibialis Anterior, Gluteus Medius
Tertiary
Erector Spinae, Abdominal External Oblique, Deltoid Anterior

How to do it

  1. 1

    Begin skipping in place with a tall posture and a high knee drive, as in the A-skip.

  2. 2

    At the top of the knee drive, extend the lower leg forward until the knee is almost straight.

  3. 3

    Actively sweep the whole leg down and back, clawing the ground under your hips.

  4. 4

    Land on the ball of the foot and skip into the next knee drive.

  5. 5

    Match each skip with the opposite arm swing to keep balance.

  6. 6

    Continue the reach-and-paw rhythm as you travel forward.

Tips

  • Think of pawing the ground back underneath you rather than kicking the foot out in front.
  • Keep the leg extension crisp and short at first; overreaching can strain a cold hamstring.
  • Warm up thoroughly before B-skips since the active pawback loads the hamstrings quickly.

Variations

Common mistakes

  • The leg extends and then simply falls, and a passive drop trains nothing. The sweep back has to be driven by the hamstring and glute pulling the foot underneath you.
  • Extension starts before the knee has reached the top, so the leg unfolds out in front of you and the foot lands ahead of your hips.
  • The torso leans back to make room for the reaching leg, which drops the hips behind you and puts the pawing action into the air rather than into the ground.
  • One leg gets the crisp reach and the other just skips along, usually because the pattern was only ever learned on the dominant side. Lead half your trips with the other leg.
  • The knee snaps to full lock at the end of the reach, which is where a cold or tired hamstring gets hurt. Keep a slight bend and make the sweep, not the kick, the effort.

Frequently asked

How many B-skips should I do in a session?
Two trips of 15 to 20 yards is usually enough, and they belong after your A-skips, once the hamstrings have already done some fast work. Keep the reach modest on the first trip and let it grow on the second. If you are drilling technique rather than preparing to sprint, three or four short trips with plenty of walking between them beats two long ones, because the pattern degrades quickly. Once or twice a week alongside your sprint work is the right frequency.
How do I make the B-skip easier or harder?
The simplest way to make it easier is to march it: walk tall, drive one knee up, extend the lower leg a little, then pull it down and back underneath you, one leg at a time with no skip at all. Taking every second step as a plain A-skip also gives the pattern a rest. To make it harder, reach further so the sweep covers more ground, quicken the cycle until it looks like running, or run a B-rhythm over the last ten yards. Save the biggest reaches for later in the session, since the hamstring is under most tension at full extension.
What does the B-skip train, and who should avoid it?
It rehearses the back half of a sprint stride, the moment the leg reaches forward and then sweeps back to meet the ground, which is where a lot of running speed is won or lost. It suits sprinters and field-sport athletes who already run fast. Anyone still learning the A-skip should stay there, since the B adds coordination without adding value on a shaky base. Be cautious with it if you have a history of hamstring strains, because the extended-leg position is exactly where hamstrings get hurt, and never make your first B-skip of the day your biggest reach.

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