RBS FITNESS MYTH #2:
Updated: Sep 28
"Skips make you faster and improve sprint technique"
Skips and all of its forms are still promoted as a staple in athletic development programs throughout the country. I must admit we implement skip variations for very short periods on off day recovery workouts and in movement prep/warm-up phases of our program, but not for the reasons that are popularly discussed, or what you would expect. According to (Kivi, 1997) A and B Skips, or Mach Skips as they are commonly referred do not share similarity to the sprinting pattern. No surprise there. With that being said I'm just going to touch on a few key points relative to skip training, but for a more comprehensive guide please refer to the master article I wrote for Dr. Rusin years ago, here.
Lets be realistic with the benefits of skipping
Skips turn on but don't enhance what you already possess, especially at the foot and complex which absolutely makes a difference. But what you don't hear is that skips ability, regardless of the variation in question are very limited compared to certain common plyometrics, running, and sprinting itself. This is partly why skip variations don't test well in confirmed research, unfortunately. Skips activate a dominant sprint reflex known as "The Crossed Extensor Reflex." They also develop rhythm and some coordination which could benefit all athletic movement to a small degree, and express front side timing and mechanics as well. Further adding to it's allure and proposed application, but it's too low level and intensity to really have any influence on your speed (SAID principle and Law of Specificity) in the end.
The CER is naturally hardwired in us to sub-consciously utilize all muscular sub-systems of our anatomy and fascial lines so that we can perform sprinting. It's a foundational neural response that ultimately allows our muscles to work. Without The CER we wouldn't be able to move. That's how powerful the neural response becomes.
Skips just look cool and provide major appeal aesthetically which draw people in, because almost everyone loves hype, but that by no means says it's working for intended purposes. And it's not really the skip drill itself building skill but rather a skillful athlete showcasing technical proficiency and quality movement derived from other training means (plyometrics, sprinting, agility, competition, etc.) that carryover to skipping. It takes minutes at the most for a great athlete to master skip progressions because they are lower level in terms of complexity and competency. And it takes months to years depending on the learning curve of the referenced individual to truly master sprinting skill. It's simply apple and oranges ladies and gentlemen.
Any skip progression or focus should occupy no more than 1-2 minutes, and directly reflect what the research says on the matter. Anything more is a complete and utter waste of precious time for an athlete or enthusiast looking to get more athletic and reach their training goals. Here are some variations you might enjoy if you didn't happen to check out the article above.
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