Skipping is an explosive, rhythmic exercise that involves exaggerated step-hop motions, alternating between legs. As a form of plyometric training, skipping helps develop lower body power, coordination, and quickness. Skipping progressions allow you to gradually increase the intensity of the exercise by focusing on improving height, speed, and movement control over time.
Benefits of Skipping Progressions
1. Improved Coordination and Timing: Skipping challenges your coordination as it requires smooth and rhythmic movement between the arms and legs, which translates to better motor skills.
2. Increased Power and Explosiveness: By focusing on driving off the ground with each skip, you build explosive strength in the lower body, crucial for activities like sprinting and jumping.
3. Strengthened Lower Body Muscles: Regular skipping develops the quads, hamstrings, glutes, and calves, all essential for powerful athletic movements.
4 Increased Agility and Footwork: The quick, light movements of skipping improve your ability to react and change direction rapidly, key for sports that require quick footwork.
Three Ways to Maximize Skipping Progressions
1. Increase Speed: Start with slow, controlled skips and gradually increase the speed. Faster skips improve reaction time and increase the demand on your muscles and cardiovascular system.
2. Add Height and Distance: Focus on increasing the height of each skip, driving upward with more force. Or increase the distance and drive force forward instead of vertically. This helps develop more explosive power in the legs.
3. Incorporate Resistance: For added difficulty, hold light dumbbells or wear a weighted vest while skipping. The added resistance strengthens your muscles and enhances power development.
Skipping progressions are a great way to build power, coordination, and cardiovascular fitness. By gradually increasing the height, speed, and resistance of your skips, you can develop explosive strength and improve your overall athletic performance.
