Primary
Plyometrics
Secondary
Hip Flexors, Quadriceps, Calves
Equipment
None
Difficulty
Beginner
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Power skips are a foundational running drill that develops hip flexor power and running mechanics through exaggerated skipping. Each skip demands maximum knee drive and forceful ground push-off, training the triple extension pattern essential for sprinting.
When to use it
Use as warm-up for sprinting or as power development drill.
Who it's for
All fitness levels. Essential drill for runners and sprinters.
Drive your knee as high as possible while swinging the opposite arm aggressively upward. Push forcefully off the ground to achieve height with each skip, not just covering distance.
Browse all plyometrics exercises
Also targets: Hip Flexors, Quadriceps, Calves
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Start with a light jog forward.
Drive one knee up aggressively while pushing off ground.
Achieve maximum height with each skip.
Swing opposite arm up for momentum.
Land and immediately drive into next skip.
Drive the knee up as high as possible.
Use aggressive arm action opposite to leg.
Push forcefully off the ground.
Maintain rhythm and power throughout.
Use power skips in warm-ups before sprinting, jumping, or lower body power training. Program 3-4 sets of 30-40 yards as movement preparation. Master technique before adding speed.
Not driving knee high enough.
Letting your knees drift away from the intended line during the Power Skip changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Insufficient arm swing.
Bouncing or using momentum during the Power Skip makes the movement harder to control and can shift work away from your Hip Flexors. Use a load you can move smoothly through the intended range.
Moving too fast without proper height.
Rushing through the Power Skip makes it easier to lose position and harder to keep tension on your Hip Flexors. Slow down enough to control both the lifting and lowering portions of each rep.
Landing flat-footed.
Your foot position during the Power Skip determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
All fitness levels. Essential drill for runners and sprinters.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 30-40 yards. Rest 60-90 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Power Skip could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Power Skip
The Power Skip primarily targets the Hip Flexors, Quadriceps, making it an effective exercise for plyometrics development. Secondary muscles worked during the Power Skip include Calves, Glutes, providing additional training stimulus. Stabilizer muscles engaged include Core, Hamstrings.
Our library labels Power Skip as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Power Skip. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Power Skip is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Power Skip include: Single-Leg Bound, High Knees, Broad Jump. These exercises target similar muscle groups as the Power Skip and can be used as substitutes based on your equipment availability, gym setup, or training preferences.