Power Skip
Primary
Plyometrics
Secondary
Hip Flexors, Quadriceps, Calves
Equipment
None
Difficulty
Beginner
Type
Squat
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Use as warm-up for sprinting or as power development drill. The Power Skip — a plyometric squat pattern movement — is one of the most effective ways to train your plyometrics, with secondary work on your Calves and Glutes.
Everything You Need to Know About the Power Skip
The Power Skip is a good for beginners exercise that targets your Hip Flexors and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as warm-up for sprinting or as power development drill. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels. Essential drill for runners and sprinters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Power Skip work?
Primary
Secondary
Stabilizers
Step-by-step: Power Skip
- 1
Start with a light jog forward.
- 2
Drive one knee up aggressively while pushing off ground.
- 3
Achieve maximum height with each skip.
- 4
Swing opposite arm up for momentum.
- 5
Land and immediately drive into next skip.
What are the best tips for the Power 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.
Mistakes to watch for on the Power Skip
Not driving knee high enough.
Letting your knees collapse inward during the Power Skip puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Insufficient arm swing.
Bouncing or using momentum during the Power Skip takes work away from your Hip Flexors and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Moving too fast without proper height.
Rushing through the Power Skip reduces the time your Hip Flexors spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every 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.
Who should do the Power Skip?
All fitness levels. Essential drill for runners and sprinters.
How to Program the Power Skip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-40 yards. Rest 60-90 seconds between sets.
What are good alternatives to the Power Skip?
Single-Leg Bound
High Knees
Broad Jump
Other Variations
- Bounds
- A-Skips
- B-Skips
- Power Skip for Distance
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Power Skip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Perform on flat surface.
- Warm up with jogging first.
- Focus on technique over speed.