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A and B Skips

Rapid Speed

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SprintsHurdlesWarm-ups and drillsRunning form

A short demonstration of A and B skips to improve leg drive and top-speed mechanics.

A and B skips - a plyometric drill but also a hurdle drill to work on the drive of the lead leg up to the hurdle. The A consists of the initial drive up and the B consists of the extension when you reach the height of your hurdle trajectory.

Why it's here

5 people recommend this

What commenters say. Recommended for beginners to learn proper leg movement, top-speed mechanics, and warm-up drills.

@KayBeeEeeEssTeein r/trackandfield • Recommends

On “I'm new to sprints and looking to improve. I was a distance runner most of last season (which was also my first time doing track) before training sprints at the end. So far my best 10m fly was 1.10 and my best 400 was a hand-timed 54 by my coach. Any form critiques are much appreciated.”

…d acceleration phases (1 and 2). What I’m talking about is the top-speed phase (4). Here are some videos that show a few common drills to work the leg movement in acceleration (a-skips) and top-speed (b-skips). In the b-skips you will see the “pull” action about which I was writing. Some of them are better than others…this was a quick search. link to this video link to this video link to this video link to this video link to this video link to this video link to this video link to this video This guy does a quick but decent job of explaining how these mechanics apply to actual sprinting: link to this video link to this video (he says pull the foot down…I don’t like that, pull backwards) Also here’s just a video I like with a lot of slow motion sprinting so you can see it in action:…
8View on Reddit

@Rasskoolin r/Sprinting • Recommends

On “Beginner Stretching Routine”

In general keep it all dynamic before training. My routine goes: - Foam roller, specific injury prevention stretching (don't worry about this stretching too much) - 400m jog - Mobility movements ( This youtube video has a good mix of mobility movements you can start with. link to this video - *A skip* (link to this video - 3-4 x Run throughs building up from 60% to 95/100% That's it! Run throughs are whatever you're comfortable with but should be somewhere between 50-100m.
2View on Reddit

@StupiidSexyFlandersin r/Sprinting • Recommends

On “Tips for a beginner sprinter”

Okay, so tomorrow im going to the park and im gonna be doing the drills in these videos, link to this video link to this video anything i should add or remove?
1View on Reddit

@Little_Bit_Crazyin r/Sprinting • Recommends

On “Tips for sprinting form?”

…if I'm seeing this correctly, or not, but your hands at some points look balled up into a fist. Try to keep them straight. Few images to compare: https://abiskyhigh.files.wordpress.com/2014/05/leb_000031589-e1319044379997.jpg http://www.verticaljumping.com/images/sprinting.jpg For drills, I do what we call A-Skips. Take a look at this video. link to this video…
1View on Reddit

@jkingsberyin r/trackandfield • Recommends

On “Tips to improve my form?”

This was the first thing I noticed. After driving your leg forward, you want to pull it down. If you're not familiar with it, doing B skips (see [video for one example) can help with this. This is also probably why you are landing more on your heel - since your foot is landing in front of you, there's no other natural way for it to land other than on the heel. But if you are pulling your leg back so it lands underneath you, you should be able to still strike with the ball of your foot.
1View on Reddit