High skips or high knee skips are an exaggerated skip drill used by elite rugby players to improve acceleration from push-offs and build endurance of the quadriceps and hamstrings. Acceleration speed is important for explosive power in a rugby match.
High skips in 5 steps:
1. Stand with your back straight. Get ready to lift your right thigh up in a skipping motion. Be sure to keep your ankle, knee, and hips level as the left foot powerfully pushes off the ground to gain maximum height to your skip. Don’t allow your frame to twist.
2. Jump and lift the right thigh until it becomes perpendicular or at 90 degrees with your body.
3. Swing your arms powerfully in opposition to the raised leg, meaning when the right leg is up the right arm is slightly behind you and your left arm is raised, then switch for the left leg. The focus of this drill is to skip as high as possible.
4. Be sure to land the skip on the ball of your foot. If your frame is twisting out of alignment or your are having balance problems with the force of the skip, jump with less power until your regain control.
5. Alternate legs with the arms swinging as you continue to exaggerate skipping down a straightaway.
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REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.
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