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Skipy is a popular exercise usually performed as part of a warm-up. Their intended use is to improve the running strength of marathon runners and sprinters. Skip A, B, C and D are nothing but excellent endurance and endurance exercises, so you can expect quick and satisfactory results from them. Learn more about these fitness exercises and learn more about each type of skip technique.


  1. Skipy - what are they for
  2. Skipy - types of skips and the technique of making them
  3. Skipy - effects
  4. Skipy only for advanced users

Skipy is a popular conditioning and endurance exercise that we all remember from our school years. It is a very common element of warm-up in PE lessons. Skipy was popularized and disseminated by the former sprinter and coach, Gerard Mach. He wanted the skips to shape, above all, running strength.

However, nowadays, skips are used for various types of sports, both as an element of warm-up and main training. Skipping can be done both locally and dynamically. The main skips are divided into four types: skip A, skip B, skip C and skip D. What are they? Learn more about the skip technique.

Skipy - what are they for

Skipy are exercises that shape running strength and endurance. However, skipping is not only about jogging.

Skipy is an effective exercise that improves physical performance, muscle endurance and joint mobility. Skips can also be used as an element of training or used to warm up before demanding physical activity, such as strength training, sprint or endurance training.

Skipy can be performed both in place and dynamically - on the go. For this reason, they are universal exercises intended for everyone.

Read also: Warm-up before running

Skipy - types of skips and the technique of making them

  • Skip A

Raising the knees up more or less to the right angle between the torso and the thigh.

This exercise increases the endurance and strength of the hip flexor muscles, and also improves the muscles that bend the foot. If you care aboutincreasing your running speed, stick to the following rules. And if you are rather a long-distance runner or you do not care about dynamics, you can slow down the pace of skip A and focus more on the correct technique and muscle work.

Remember:When doing skip A, position your torso slightly forward. Hip work is especially important here. Hips should guide movement, don't leave them behind! When it comes to hand work, the fingers should be slightly open and the thumbs pointing up. The arms should be in constant activity and the angle between the upper arm and forearm must be approximately 70 degrees. Knee bending should be dynamic and the foot contact with the ground as fast as possible. The toes, on the other hand, should be constantly turned upwards. Only when the foot is in contact with the ground, straighten your toes and place your foot steadily on the ground.

  • Skip B

It is often described as the most difficult of skips. It is a combination of the C skip with the A skip.

Skip B perfectly trains core muscles, abdominal muscles and the hamstring and gastrocnemius muscles.

Remember:In the first phase of the movement, the skip is deceptively similar to the skip A. In the next phase, the thigh is thrown forward with the sole facing upwards and the active leg is placed dynamically. Skip B is a bit like a run in which you have to overcome higher obstacles. Movement of the leg should be done by extending the knee and tuck it under the buttock. This is certainly the most difficult of skipping exercises, but also an extremely effective exercise.

  • Skip C

This is a skip where the foot travels towards the buttock. Skip can be performed on the run and as a separate dynamic stretching exercise.

Skip C is an effective stretching exercise and improves the mobility of the patellofemoral joint.

Remember:When doing skip C, keep your feet hip-width apart. Do not bend your knees inwards, try harder to spread them slightly outwards. Before you bring your foot closer to the buttock, make sure you put it parallel to the other foot. The pace of the "beats" depends on what you expect from the exercise. It is certainly an excellent exercise for dynamic stretching of the quadriceps muscle, so you can successfully perform it before the actual training. Remember to keep your knees slightly forward as you bring your foot closer to the buttock. This will make your run easier.

  • Skip D

Skip D is an exercise that involves performing vertical scissors with your legs while walking or running (more difficult variant). It is called "athletic scissors".

Skip D is an excellent exercise for the abdominal muscles and the quadriceps muscles of the thighs and buttocks.

Remember:with your leg up, keep your toes constantly elevated. Strong foot muscles are extremely important in maintaining proper running technique. It is the foot that determines the position of the knees and higher - the hips. Remember not to lean your torso forward, and even gently lean back. Leaning the torso forward may indicate weak core muscles. In this exercise, the legs guide the runner, not the torso.

Read also: Hypoxic training - what is it?

Skipy - effects

The effects of skips depend on what skips you will be doing and how often you will do it. Skips are endurance and performance exercises and therefore have a lot of benefits. They are also a great aerobic exercise that burns excess body fat. They can be performed both at a steady pace and in intervals. For this reason, skips are universal exercises.

The most important effects of skipping are:

  • improve running speed
  • improving running technique
  • greater mobility of the ankle joint
  • more efficient work of the patellofemoral joint
  • greater strength of the muscles of the front and back thighs​​
  • better body efficiency
  • acceleration of metabolism
  • better motor coordination
  • lung volume increase
  • reducing the risk of injury
  • increasing synovial fluid in the joints
  • better dynamic body stabilization
  • increasing the strength of muscles such as the quadriceps muscle of the thigh, gluteus great and medium muscles, hip flexors, biceps muscle of the thigh, gastrocnemius, rectus abdominis, spine extensor or deltoid muscles

Skipy only for advanced users

Contrary to appearances, Skipy is quite a traumatic exercise. Not only do they involve many joints at the same time, but also require impeccable technique of execution. When it comes to the aspect of shaping the running strength and we perform skips dynamically, it can only increase the risk of injury.

For this reason, the positive effects of skips will certainly be felt by professional runners and qualified athletes. However, skips are not only intended for these people. If you are an intermediate or advanced person in sports training, you can also include skips in yoursactivity.

Just remember to do everything wisely and in moderation. You should gradually increase the intensity of exercise and slowly introduce new elements. Skipping is not recommended for people who are just starting their adventure with sport, even if it is running.

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