Power Skips
Power Skips is a plyometric exercise that improves explosiveness, strength and coordination in the lower body. The exercise targets the muscles in the calves, glutes, quadriceps and hamstrings, while increasing fitness.
Correct Form and Technique
How to perform Power Skips :
- Starting position: Stand upright with your feet hip-width apart. Keep your arms beside your body.
- Jump: Take a powerful jump by pushing through one leg while lifting the opposite knee high in front of you. Use your arms to create extra torque and keep your upper body stable.
- Landing: Land softly on the foot, and repeat the movement with the other leg. Keep a steady rhythm as you alternate between legs.
- Breathe: Exhale when you jump and inhale when you land.
Common Errors
To avoid damage and get the most out of Power Skips , avoid these common mistakes:
- Bad landing: Land with soft knees to absorb the impact and avoid strain on the joints.
- Incorrect hip position: Make sure your hips are parallel to the ground for better balance and control.
Modifications and Variants
To customize the intensity of Power Skips , try these variations:
- Beginner level: Start with smaller jumps and focus on controlled movement before increasing the intensity.
- Advanced Level: Perform bigger and more powerful jumps for maximum explosiveness, or add weights for increased resistance.
Repetitions and Sets
Aim for 3 sets of 20-30 seconds with as many jumps as possible. This is a great exercise to improve conditioning, explosiveness and lower body strength.