If you’ve ever watched a sprinter warm up before a race, you’ve noticed their rhythmic, exaggerated skipping movements and wondered what purpose they serve.
Those are A skips and B skips, two of the most foundational drills in sprint training. Used by track athletes, football players, and coaches worldwide, these drills break down the running gait cycle into teachable, repeatable segments.
Whether you’re a beginner trying to improve your form or an experienced athlete chasing faster times, understanding these drills is essential.
This guide covers what A skips and B skips are, the muscles they target, proper technique, key differences, and how to program them effectively.
What Are Sprint Drills?
Sprint drills isolate specific phases of the running gait cycle to reinforce proper mechanics.
Rather than running at full speed and hoping good form follows, athletes use drills to train their nervous system and muscles to move correctly at a slower, more controlled pace.
A skips and B skips sit at the core of most drill progressions and are typically performed during dynamic warm-ups or speed development blocks before high-intensity training.
What Are A Skips?
The A skip mimics the drive phase of the sprinting gait, specifically the forward swing of the leg. It trains the body to generate powerful knee drive while maintaining an upright, stacked posture.
Muscles Targeted: The A skip primarily fires up the anterior chain, engaging the following muscles:
- Hip flexors and quads (primary drivers)
- Calves and dorsiflexors
- Core stabilizers
Step-by-Step Technique: Nail these six steps to build a clean, repeatable A skip pattern from the ground up:
- Stand tall with a slight forward lean from the ankles, never the waist.
- Drive one knee upward to hip height while pushing off the opposite foot.
- Keep the foot of the raised leg dorsiflexed (toes pulled up).
- Strike the ground with a flat, mid-foot contact directly beneath your hip.
- Maintain a steady skipping rhythm, alternating legs continuously.
Common Mistakes: Even simple drills go wrong fast. Here’s what to watch for with the A skip:
- Leaning backward: Shifts the load away from the hip flexors
- Insufficient knee drive: Reduces the drill’s effectiveness
- Flat-footed landing: Promotes heel striking habits
- Sloppy arm mechanics: Disrupts rhythm and posture
What Are B Skips?
The B skip builds directly on the A skip by adding a leg extension and paw-back motion, mimicking the recovery phase of the sprint cycle.
It trains the hamstrings and glutes to cycle the leg back aggressively beneath the body, a critical mechanic for generating speed.
Muscles Targeted: The B skip shifts focus to the posterior chain, demanding more from these key muscles:
- Hamstrings and glutes (primary focus)
- Hip extensors
- Core and lower back stabilizers
Step-by-Step Technique: The B skip follows the same starting principles as the A skip but adds a critical extension-and-cycle sequence:
- Begin with the same knee drive as the A skip upright posture, strong arm action.
- At the top of the knee drive, extend the lower leg outward
- Immediately “paw” or “claw” the leg back down and beneath the hips before ground contact.
- Land mid-foot, directly under the center of mass.
- Cycle fluidly into the next skip without pausing.
Common Mistakes: The B skip has a steeper learning curve, and these errors are the most common reason athletes stall:
- Kicking the leg out: Instead of cycling it through
- Heel striking forward: Negates the pawing mechanic entirely
- Losing posture: During the extension phase
- Rushing the movement: Before mastering the A skip foundation
Master these mechanics, and the B skip stops being a drill; it becomes a speed weapon.
A Skips vs B Skips: Key Differences
While both drills look similar at a glance, their mechanics, purposes, and muscle demands tell very different stories.
| Feature | A Skip | B Skip |
|---|---|---|
| Primary Focus | Knee drive/drive phase | Leg cycle/recovery phase |
| Complexity Level | Beginner-friendly | Intermediate |
| Muscles Emphasized | Hip flexors, quads | Hamstrings, glutes |
| Gait Phase Mimicked | Forward swing | Pawing / recovery |
| Execution Speed | Slower, controlled | Slightly faster |
The most important distinction: B skips are not a separate drill; they are a progression of A skips.
How to Use A Skips and B Skips in Training
Knowing the drills is only half the battle; how you program and sequence them determines how much carry-over you actually get on the track or field.
1. Drill Progression Sequence
Most certified sprint coaches follow this structured approach:
- A March → A Skip → A Run
- B March → B Skip → B Run
The march version slows everything down for coordination. The skip adds rhythm. The run integrates the mechanic at speed.
2. Programming Guidelines
- Distance per rep: 20–40 meters
- Sets: 2–4 sets per drill
- Frequency: 3–4 times per week during speed-focused training blocks. If you’re structuring your week around performance, a 5-day workout routine for muscle growth can help you efficiently map sprint drill sessions alongside strength work.
- Placement: Always during the dynamic warm-up, after light jogging and mobility work
3. Who Uses These Drills?
A skips and B skips aren’t exclusive to track athletes. They are standard in:
- Football: For wide receivers and defensive backs, improving acceleration
- Soccer: For players, enhancing stride efficiency
- Basketball: For explosive first-step development
- General athletic performance: For anyone focused on speed and movement quality. Pairing sprint drills with a structured 30-day full-body band workout builds both explosive power and muscular endurance simultaneously.
The more consistently these drills are practiced across different sports contexts, the faster proper sprint mechanics become second nature.
Benefits of A Skips and B Skips
These two drills deliver far more value than their simplicity suggests. Here’s exactly what you stand to gain by making them a staple of training.
1. Improved sprint mechanics: It reinforces correct posture, foot strike, and knee drive simultaneously
2. Neuromuscular coordination: Trains the nervous system to fire muscles in the right sequence
3. Injury prevention: Grooves safe movement patterns, reducing strain on the hamstrings and knees
4. Muscle activation: Primes the hip flexors, hamstrings, and glutes before high-intensity work
5. Better running economy: Reduces wasted energy through improved mechanical efficiency
According to USATF coaching guidelines, consistent drill work, particularly A and B skips, is among the most effective methods for developing sprint technique in athletes of all levels.
Conclusion
A skips and B skips are more than just warm-up movements; they are the building blocks of elite sprint mechanics.
The A skip develops explosive knee drive and proper posture, while the B skip layers in the hamstring cycling action that powers real speed.
Together, they form a progressive system that trains the body to run more efficiently, reduce injury risk, and activate the right muscles before competition or hard training.
Regardless of your sport or experience level, adding these two drills to your routine is one of the simplest, most impactful upgrades you can make to your athletic development.
Frequently Asked Questions
What Are the 10 Levels of Skipping?
Jumping, Alternate Leg, Single Leg, Star Jump, Russian Kick, Skier, Pirouette Jump, Cross Over, Double Jump, and Single Leg are the 10 levels of skipping.
Did Skipping Reduce Belly Fat?
Skipping can help reduce overall body fat, including abdominal fat, as part of total fat loss.
Are A and B-Skips Plyometrics?
AB-Skips are a fast-paced, plyometric exercise that primarily targets the lower body, particularly the quadriceps, hamstrings, and calves.
How Long Should 100 Skips Take?
100 skips takes less than 2 minutes and burns only 10 to 20 calories.
Is Skipping Better than Running?
Skipping may be more effective for quick, high-intensity calorie burning, whereas running might suit those who prefer longer, steady sessions.
