📖 Static demo — read-only snapshot
You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:
- Global search (sidebar) is disabled — it queries the API.
- The JSON API and the API “Try it” playgroundaren’t included.
- The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.
Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.
A-Skip Drill
Positions & Range of Motion
- Start
- standing tall with a long trunk, foot dorsiflexed, arms bent ~90° at the elbows in running posture
- End
- lead knee driven up to thigh-horizontal (~90° hip flexion) while the stance foot makes brief, sharp ground contact and pops off
- Range of Motion
- cyclical hip flexion 0→~90° paired with plantarflexor push-off; short ground-contact skipping cadence
How to Perform
Running drill combining high-knee drive, quick ground contact, and coordinated arm action. Emphasizes hip flexion initiation and plantarflexor push-off.
Opens a YouTube search for “A-Skip Drill”
Coaching Cues
- 1
Tall trunk, dorsiflexed foot — knee drives upward, ground time stays short
(verbal) - 2
Punch the knee toward the horizon
(verbal) - 3
Stamp the foot under the hip and pop off the ground
(verbal) - 4
Feet kiss hot coals — touch and go
(visual)
Evidence-Based Dosing & EMG Data
3×20 m, 2×/week (athletic population).
Lower plantarflexor loads than running — appropriate for progressive loading [Trowell 2022].
Muscles Involved (6)
Primary Movers
Secondary Movers
Stabilizers
Easier Variations ↓
Marching A-Skip
Walking tempo to learn the pattern.
Harder Variations ↑
B-Skip
Add leg extension after the high-knee drive.
Bounding
Exaggerated horizontal stride.
Target Movements (2)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone: