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"A" Skips

• Bring knee up toward your chest
• 'Pop' your leg back down to the gound
• Always keep your hips directly over where your legs/feet are bearing the weight - don't over-extend
• Stay tall and focus on proper running technique
• Do 6-8 reps with each leg

"A" Skips with paw

• Bring knee up toward your chest
• 'Pop' your leg back down to the gound letting your leg naturally go out at the knee and 'paw' the ground as your foot comes back to the ground
• Always keep your hips directly over where your legs/feet are bearing the weight - don't over-extend
• Stay tall and focus on proper running technique
• Do 6-8 reps with each leg

"B" Skips

• Bring your knee up toward your chest
• At the pennacle, extend your entire leg to where it is as straight as is still comfortable
• Bring your leg (still straight) down to the ground, pawing the ground as you bring your foot back to directly beneath your hips
• Stay tall and focus on proper running technique
• Do 6-8 reps with each leg

Quick Leg (single)

• In this drill, imagine that you have a string attached from your butt to your heel
• When you perform the quick leg, move your heel/ankle along the imaginary string
• Your foot should come straight up underneath your butt and then 'pop' back down to the ground directly underneath your hips
• Do 6-8 reps with each leg

Quick Leg (double)

• This is the same as the Quick Leg (single) only you fire each leg twice at a time
• Do 6-8 reps with each leg

Butt Kicks

• In this drill, imagine that you have a string attached from your butt to your heel
• While performing a running motion, bring your heel up along that imaginary string as high as you can, trying to 'kick' yourself in the butt.
• The difference between this drill and Quick Legs is that here, your knee and quad do not drive up at all.
• Also, remember to bring your foot/heel up along the imaginary string. Bringing it up further away from your body can result in injury from overuse of the hamstring muscle
• Do 8-10 reps with each leg

Walking Lunge

• Place your arms on your hips or on your head
• When lunging, keep tall and try not to bend at the waist
• Do 10-20 reps per set, 1-4 sets

Carioka

• Stay tall over your hips
• As much as you can, keep your arms straight out so that your shoulders stay straight and your hips rotate
• When you bring your knee up, over, and across, try to get it up so that your quad is parallel with the ground

Low-Knee Skips

• Also called Ankle Pops
• Skip like normal only do not drive the knee up
• There is no focus on height but you should be 3-8 inches off the ground
• This loosens and strengthens your feet and ankle muscles
• You can use your arms as much or as little as you like
• Do 6-8 reps per set, 1-2 sets

High-Knee Skips

• Skip like normal and focus on driving the knee up and getting high off the ground
• Make full use of your arms; it will help you get more height
• You should be anywhere from 6-20 inches off the ground
• This loosens and strengthens your feet and ankle muscles
• Do 6-8 reps per set, 1-2 sets