Setup and loading
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How to do the fast skipping step by step
- Move forward, driving your knees up to hip height.
- Land under your body on the ball of your foot.
- Coordinate arms and legs at a high turnover.
Form cues
- Tall torso
- Short, quick contacts
Common mistakes
- Leaning back
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Sets and reps for your goal
Speed
4 x 20 m4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
Endurance
Warm-up 2 x 30 m2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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