AC-Skips
10 reps
Skip with a high knee drive, alternating front and side lifts.
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CALVES
AC-Skips
AC-Skips are a sprint-style drill that blends knee-drive skipping with an added side lift to sharpen coordination and hip mobility. The rhythmic hops and arm drive train your lower body to move faster and more efficiently. Athletes use it to clean up running mechanics and build acceleration.
How to do it
- 1
Stand with feet slightly wider than hips and knees bent, chest up and eyes forward.
- 2
Shift onto the balls of your feet and hop just off the ground.
- 3
On landing, hop again and drive one knee up with the shin bent to ninety degrees.
- 4
Pump the opposite arm as if you were running.
- 5
Hop on the standing leg, then drive the raised leg back down to land on both feet.
- 6
Repeat driving the same knee out to the side, then alternate legs and continue.