Cardio
Power Skip
The Power Skip is a plyometric exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, hip flexors 15% and quads (vastus lateralis) 11%.
How to do it
- Mark out 20 to 30 meters of flat ground.
- Take a short run-in, then push hard off one foot into a skip.
- Drive the opposite knee up to hip height and swing the opposite arm high.
- Land on the same foot you pushed off, then step through and push off the other foot.
- Continue for the length of the lane or 20 to 30 seconds, then walk back.
Tips
- Aim for height, not distance: the push goes straight up.
- Use a strong arm swing to help lift the body.
Common mistakes
- Leaning back on takeoff.
- Landing stiff-legged instead of absorbing through the ankle and knee.
- Rushing into the next skip before landing fully.
Muscles worked by the Power Skip
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees driven high. Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.
Power Skip alternatives
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Frequently asked questions
What muscles does the Power Skip work?
Mainly the calves (gastrocnemius), hip flexors and quads (vastus lateralis). The gluteus maximus, calves (soleus), quads (rectus femoris) and gluteus medius assist.
Is the Power Skip good for beginners?
The Power Skip is rated intermediate. If you are new, learn the A-Skip first and build up from there.
What is a good alternative to the Power Skip?
For example the A-Skip, High Knees and B-Skip. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.