Skips, Sleds & Lift.

Skips and how to integrate them into your programme.

If you’ve recently watched the Netflix series Sprint you have most likely seen skipping drills and other speed related drills that mimic the positions seen in the drive phase, transition and maximum velocity phase of straight line sprinting.

Although these drills and straight line sprinting is a very general skill when comparing it to the sport of football, they still have a place within a physical development programme.

Running mechanics or locomotive plyometrics such as A, B and C skip variations are usually placed at the beginning of an athletes warm up which serve as an excellent all round activation for any kind of running sport or gym based movements. I won’t get into the specifics here but I have created a post on why I think you should use them and some examples here.

Okay, Sold! if they’re good enough for Noah Lyles they’re good enough for me, but where can I fit them in?

You’re probably thinking how can I fit it in when I have to follow the fitness coaches warm ups? Firstly, it’s important you don’t go overkill with these drills and secondly you only need to implement 4-5 exercises and if done correctly will reap the rewards.

The Solution - Put them into your gym session as a warm up, it literally takes 5 mins to get through 3-5 reps of running drills and will have you feeling primed for your sled pushes, jumps and lifts as part of your gym session.

Below I have screenshotted one of my online athletes programme where I incorporate skipping and other locomotive drills into his physical prep programme (Gym). Alternatively, if you’re someone who takes care of their own warm ups click to here to get your free speed warm up emphasis guide.

Rob.

MSc, ASCC