How to do an AC-Skips
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with AC-Skips
Target muscles worked
Instructions for Proper Form
AC-Skips are a plyometric drill focused on enhancing your speed, coordination, and hip mobility. By performing skipping movements with an added emphasis on arm drive and knee lift, you effectively engage the hip flexors and lower body muscles. This exercise is excellent for athletes aiming to enhance their acceleration and running mechanics.
- 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 point your toes forward.
- As you drive a 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 toward the ground, and land in unison with your one-foot hop.
- With both feet, hop again, and drive the same knee up. This time, drive your knee out to the side.
- With one leg raised in front of you, hop again with just your opposite leg.
- Quickly drive your raised knee back towards the ground, and land in unison with both feet.
- Hop again, driving your other knee up in front of you.
- Continue to alternate legs after performing both hops on that side.
Alternatives & Variations to AC-Skips
1. Ankle Circles
1.4 mSCORESWAPPED 144 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 102 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. Lateral Line Hops
13 mSCORESWAPPED 62 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.
4. Forward Line Hops
10.4 mSCORESWAPPED 52 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. A-Skips
8.8 mSCORESWAPPED 40 TIMESA-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.
6. Calf Raise
75 mSCORESWAPPED 37 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.
7. 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
8. Calf Press
91.6 mSCORESWAPPED 20 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.
9. AB-Skips
5.1 mSCORESWAPPED 15 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
10. Lateral 1-Foot Line Hop
9.8 mSCORESWAPPED 12 TIMESLateral 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body and improves lateral agility. By jumping side-to-side on one foot, it emphasizes the muscles in the calves, quads, and glutes. This exercise is great for enhancing balance, coordination, and explosive power, making it beneficial for athletes and anyone looking to improve their agility.
- Intermediate
- Calves