A-Skip + B-Skip
How to Do It
Travel forward alternating A-skips (knee driven to hip height, toe up) with B-skips (from the high knee, actively extend the lower leg out, then “paw” it back down and under the hip). Keep tall posture and rhythmic arms throughout. The B portion adds the active hamstring claw of the foot back toward the body on ground contact.
Why It Works
The A-skip grooves knee drive and posture; the B-skip adds active leg extension and a hamstring-driven paw-back — teaching the foot to strike actively under the body and the hamstrings to pull the ground back, key mechanics for efficient sprint ground contact.
Hockey Transfer
Reinforces the active, powerful ground contact and leg-recovery mechanics that transfer to off-ice acceleration and top speed, and the hamstring pull-through that supports a strong, efficient skating stride and stride recovery.
Coaching Cues
- "A: knee up, toe up — B: reach and paw it back"
- "tall posture, active arms"
- "claw the ground under the hip"
Common Mistakes
Reaching the B-skip foot out in front and slapping (overstriding); collapsing posture; passive, slow paw-back
Progression / Regression
faster cadence or progress into a sprint
A-skip only, or march the B pattern slowly
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library