Running Drills to Improve Your Run - A SKIPS
A-skips are one of my favorite running drills because they teach many of the things we’re trying to accomplish when we run well. The drill itself isn’t the goal—it’s simply a way to exaggerate good running mechanics so you can feel them and then carry that feeling into your run.
The benefits of A-skips include improving posture, knee drive, coordination between the arms and legs, foot placement, cadence, and quick ground contact. They also encourage you to run tall, keep your hips underneath you, and land with your foot underneath your center of mass rather than reaching out in front. Over time, they help improve running economy by reinforcing efficient movement patterns.
This is a great drill for almost every runner and triathlete, regardless of experience. Whether you’re new to running or chasing a marathon personal best, good mechanics always matter. I like using A-skips as part of a warm-up before quality workouts, strides, hill sessions, or races. Two to four repetitions of 15–25 metres is usually plenty. Quality is far more important than quantity. Performing them one to three times per week is enough for most athletes.
The biggest thing to remember is to think about your running mechanics first—not the skip itself. The skip is simply a tool to help you feel good running form. Stay tall through your posture, keep your hips underneath you, drive the knee upward, keep the toe pulled up toward your shin, and make each contact with the ground quick, light, and directly underneath your body. Stay relaxed throughout the movement. You’re looking for rhythm and coordination, not height or power.
Step-by-step:
Stand tall with your chest open, eyes looking forward, and your core lightly engaged.
Begin moving forward with a small, controlled skip.
Drive one knee up to approximately hip height while keeping the toe pulled up toward your shin.
Swing the opposite arm naturally, just as you would while running.
Bring the foot back down underneath your body rather than reaching out in front.
Land lightly with a quick, springy contact before immediately driving the opposite knee up.
Continue alternating sides while maintaining a smooth, relaxed rhythm.
Focus on quality movement rather than speed.
Common mistakes include leaning backward, pointing the toes down, reaching the foot too far in front of the body, spending too much time on the ground, or trying to jump too high. Keep the movement compact, relaxed, and rhythmic. The goal isn’t to perform the biggest skip—it’s to reinforce the mechanics you want every time you run.
Remember, drills don’t make you a better runner by themselves. They improve your awareness. The real benefit comes from taking the feeling you create during the drill and immediately carrying it into the first few minutes of your run.
Coaching cue: “Run tall. Knee up. Toe up. Foot underneath you. Quick off the ground.” If you can repeat that cue while performing the drill, you’re reinforcing the same mechanics you want every time you run.