How to do an A-Skips
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with A-Skips
Target muscles worked
Instructions for Proper Form
A-Skips are a plyometric exercise that primarily targets your lower body. This compound movement is great for improving speed, coordination, and agility. By driving your knees up and maintaining a rhythmic pattern, you also engage your core for stability. This is an excellent exercise for athletes looking to improve their sprinting form and explosive power.
- Stand with your feet just wider than your hips, and bend your knees.
- Keep your back straight, your chest up, and your eyes forward.
- Shift your weight to the balls of your feet and extend your ankle to hop just high enough to leave the ground.
- As you make contact with the ground, hop again, and drive one knee up. Extend your leg out in front of you with a 90-degree bend in your knee, and your toes pointed forward.
- As you drive your knee up, raise your opposite arm in a mock running motion.
- With one leg raised in front of you, hop again with just your opposite leg.
- Quickly drive your raised leg back towards the ground, and land in unison with both feet.
- With both feet, hop again, and raise your opposite leg out in front of you.
- Continue to alternate legs for the duration of the exercise after each two-foot hop.
Alternatives & Variations to A-Skips
1. Ankle Circles
1.4 mSCORESWAPPED 159 TIMESAnkle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.
2. Seated Point And Flex
2.9 mSCORESWAPPED 88 TIMESSeated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.
3. Calf Raise
75 mSCORESWAPPED 59 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
4. Forward Line Hops
10.4 mSCORESWAPPED 50 TIMESForward Line Hops are a plyometric exercise that primarily targets the calves and lower body muscles while improving coordination and agility. This bodyweight movement involves hopping forward over a line repeatedly, making it an excellent addition for athletes looking to enhance their quickness and explosive power. It’s a simple yet effective drill for developing speed and lower body endurance.
5. Lateral Line Hops
13 mSCORESWAPPED 41 TIMESLateral Line Hops is a plyometric, bodyweight exercise that primarily targets the lower body. This exercise involves hopping side to side over a line, which improves agility, speed, and coordination. The lateral movement pattern establishes a strong foundation for sports that require quick shifts in direction. By engaging multiple muscle groups, it also fosters cardiovascular conditioning.
6. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 41 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
7. Seated Machine Calf Press
92.7 mSCORESWAPPED 38 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
8. Forward 1-Foot Line Hop
7.8 mSCORESWAPPED 36 TIMESForward 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body, focusing on the calves, quads, and hamstrings. By hopping on one foot over a line, it improves balance, agility, and coordination. This exercise increases explosiveness and speed, making it beneficial for athletic performance. It’s also a great way to add variety to lower body workouts.
- Intermediate
- Calves
9. Single Leg Standing Calf Raise
72 mSCORESWAPPED 36 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
10. AB-Skips
5.1 mSCORESWAPPED 36 TIMESAB-Skips are a fast-paced, plyometric exercise that primarily targets the lower body, particularly the quadriceps, hamstrings, and calves. This compound movement also engages the core for stability. The skipping motion with high knees mimics athletic sprinting drills, making it ideal for improving speed, coordination, and cardiovascular conditioning. This exercise is excellent for individuals aiming to boost their agility and running efficiency.
- Intermediate
- Calves