WHAT DOES THIS DRILL WORK?
B skips are an all time favorite running form, and speed drill used by many coaches. I like to have my athletes use b skips in our training as an active warm-up drill or prep for sprinting . This drill is used while training in the frontal plane for developing top speed. As an athlete, the sprint begins with acceleration and then progresses into top speed as you eventually stand tall and focus on driving the knee up to hip height with each step.
HOW TO PERFORM B SKIPS?
Make sure you’re fully warmed up before starting with your B skips and sprint work with this full dynamic warm-up.
To perform B skips, you’ll begin standing up tall with at least 10-20 yards ahead of you. Start by pulling a knee into your chest moving your arms in a sprint pattern so the opposing hand swings forward. Be sure the lifted foot is flexed, pulling the toes in towards your shin. When the knee is at maximum height, you’ll begin to extend or straighten that lifted leg and then think of quickly “pulling” it down to the floor. The other foot should take a small hop to bring you forward so that both feet end up together underneath your hips.
You can watch how to perform B skips HERE.
COMMON MISTAKES:
B skips take a bit of rhythm to get into. They are a step up in difficulty and technique from A skips which you might be used to. A lot of athletes tend to “kick” out the front leg rather than extending from a lifted knee. Focus on really nailing the knee drive first using A skips, and then think about just releasing the hamstring. I also notice that guys will just let that lifted leg fall to the ground, instead of snapping it down to create the feeling of “pulling” yourself forward with the hamstrings.
I’ll typically program B skips into our sprint-specific warm-ups, as well as top speed training. Aim for about two to three rounds of B skips for 10 to 15 yards.
A couple drills a week will only get you so far.
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