06/25/2026
Track tip of the day!
Skipping is a phenomenal tool for sprinters and jumpers, but skipping continuously for two full laps (800 meters) is generally not a good idea.
While it sounds like a solid way to build rhythm, doing it continuously over that distance causes a couple of major issues for power athletes:
High Achilles & Calf Fatigue: Continuous skipping over 800 meters puts an enormous amount of repetitive, plyometric stress on the calves and Achilles tendons before the main workout even starts. Instead of warming them up, it can exhaust or strain them.
Loss of Technical Focus: Warmup skips (like A-skips or B-skips) require intense focus on posture, a high knee drive, and a forceful ground strike. It is nearly impossible to maintain that level of technical precision continuously for two laps.
Instead, skipping should be broken down into short, high-quality, dynamic intervals.
A Better Way to Structure the Warmup
An elite warmup for sprinters and jumpers should follow a progression that moves from low-intensity, general movement to high-intensity, specific power.
1. The Pulse Raiser (1–2 Laps)
Instead of skipping the whole way, start with a relaxed 1 to 2 lap jog or a mix of light jogging and side-shuffling. The goal here is purely to raise core body temperature and get a light sweat going.
2. Dynamic Mobility (On the Turf or Straightaway)
Before moving fast, open up the joints. Spend 5 minutes on dynamic stretches:
Walking lunges with a twist
Leg swings (front-to-back and side-to-side)
Inchworms
Quad stretches with a reach
3. Track Drills & Specific Skipping (20–40 Meter Reps)
This is where skipping belongs. Instead of going around the entire track, perform high-intensity drills down a 30-meter straightaway, then walk back for recovery.
1.A-Skips:2 x 30 meters.
Focus on a quick, snappy foot strike directly under the hips, a 90-degree knee drive, and coordinated arm swings.
2.B-Skips:2 x 30 meters.
Similar to the A-skip, but extend the lower leg forward at the peak of the knee drive, aggressively "clawing" the track on the way down.
3.Power Skips:2 x 30 meters.
Skip for maximum vertical height or maximum horizontal distance. This introduces explosive plyometric power safely.
4.High Knees & Butt Kicks:2 x 30 meters each.
Keep a high frequency (rapid turnover) while maintaining an upright, neutral posture.
4. Build-Ups / Accelerations
Finish the warmup by priming the central nervous system for maximum speed. Have them do 3 to 4 gradual accelerations over 40–60 meters, starting the first one at 70% effort and ending the last one at 95% effort. After this, they are fully primed to sprint or jump safely.
