Fast Skipping
Fast Skipping is a plyometric coordination – short-contact skipping exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric coordination – short-contact skipping
Exercise technique
- Start
Place one foot slightly forward in a relaxed athletic stance.
- First skip
Step with the right foot, then make a small hop on that same foot.
- Switch
Step with the left foot and repeat a small hop on the left.
- Rhythm
Travel forward in a right-right, left-left pattern.
- Contact
Stay close to the ground and keep flight time short.
- Arms
Coordinate the opposite arm with the rising knee and relax your shoulders.
- Accelerate
Quicken ground contacts without losing the foot sequence, then slow down with small steps at the finish.
Key technique points
- Maintain the step-hop sequence.
- Focus on short contacts rather than height.
- Land with the foot beneath your body.
- Include your arms in the rhythm.
- Keep your knees soft.
- Learn the sequence slowly first.
Common mistakes
Jumping too high
Do not turn fast skipping into long-flight bounds.
Turning it into running
Do not skip the second contact on the same foot.
Striking hard with the heel
Reaching the foot forward creates a hard heel contact instead of a quick contact beneath you.
Leaning backward
Do not drive the knee by arching your lower back.
Crossing the arms
Do not use wide arm swings that rotate your upper body sideways.
Continuing after losing rhythm
Do not keep increasing speed when the foot sequence breaks down.
Frequently asked questions
Fast Skipping: why is “Jumping too high” a mistake?
Do not turn fast skipping into long-flight bounds.
Fast Skipping: why is “Turning it into running” a mistake?
Do not skip the second contact on the same foot.
Fast Skipping: why is “Striking hard with the heel” a mistake?
Reaching the foot forward creates a hard heel contact instead of a quick contact beneath you.
Fast Skipping: why is “Leaning backward” a mistake?
Do not drive the knee by arching your lower back.
Fast Skipping: why is “Crossing the arms” a mistake?
Do not use wide arm swings that rotate your upper body sideways.
Fast Skipping: why is “Continuing after losing rhythm” a mistake?
Do not keep increasing speed when the foot sequence breaks down.
What should I focus on when doing Fast Skipping?
Maintain the step-hop sequence. Focus on short contacts rather than height. Land with the foot beneath your body. Include your arms in the rhythm. Keep your knees soft. Learn the sequence slowly first.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.