Sprinting · Conditioning
B-Skip
The B-skip is a traveling sprint drill that combines a rhythmic skip with a knee lift, lower-leg extension, and backward foot sweep. It develops leg coordination and controlled ground contact for running.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand tall with your feet about hip-width apart.
- Begin a low skip forward.
- Lift one knee toward hip height during the skip.
- Extend the raised lower leg in front of you.
- Sweep that foot down and back to contact the ground beneath your hips.
- Repeat with the opposite leg on the next skip.
- Slow to a walk at the end of the distance.
Form cues
- Move opposite arm with opposite leg
- Keep your shoulders relaxed
- Toes toward your shin as you lift
Common mistakes
- Snapping the knee straightUnfold the lower leg smoothly without forcing the knee into a locked position.
- Leaning backwardKeep your ribs stacked over your pelvis rather than tilting your trunk to lift the knee higher.
- Bouncing too highReduce the upward push so each contact stays light and the rhythm remains steady.
Safety
Forceful leg extension can strain the hamstrings, especially before warming up. Repeated hard landings can overload the calves and Achilles tendons as fatigue reduces control.
- Use a flat, dry lane with clear space ahead.
- Warm up with easy jogging and simple marching drills.
- Start with short distances before adding more passes.
- End the set if you feel a pulling sensation or lose landing control.
If you have current hamstring, knee, or Achilles pain, use a pain-free marching drill or seek guidance from a physiotherapist before trying B-skips.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 15–20 meters
- Rest
- 45 sec
Treat each pass as technique practice rather than an all-out sprint.