Most runners skip A-skips — literally — but this one drill can make you faster without running harder.In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally master this iconic movement.<h2>Key Takeaways</h2><ul><li>A-Skips train coordination, hip flexor engagement, ankle stiffness, and elastic recoil — the “holy trinity” of running economy.</li><li>Break it down into four parts: Hop + Ankle Snap, Arm Drive, Knee Drive, Reset.</li><li>Use a rail or wall for support until the rhythm feels natural.</li><li>Science-backed benefit: stronger, springier ankles = up to 7% less energy used per stride.</li><li>Drill it twice a week for 3–5 minutes before your runs to prime your nervous system.</li><li>Record yourself weekly — progress is visual and measurable.</li><li>Belief in the process rewires both your brain and stride for lasting gains.</li><li></li></ul><h2>Timestamps</h2><ul><li>[00:00] Intro</li><li>[00:27] What You'll Learn</li><li>[01:09] The A-Skip Problem</li><li>[02:07] The Science Behind A-Skips</li><li>[03:05] Use This Drill to Do A-Skips</li><li>[03:54] Help Another Self-Coached Runner</li><li>[04:22] Step 1: Learn the 4 Moves Separately</li><li>[05:03] Step A: Hop + Ankle Snap</li><li>[05:54] Use This To Get Better at A-Skips Now</li><li>[06:21] Step B: Arm Drive (Down + Back)</li><li>[06:44] Step C: Knee Drive (Up)</li><li>[07:26] Step D: Reset (Down + Up)</li><li>[08:13] Step 2 — Assisted A-Skip</li><li>[08:26] Step 3 — Free A-Skip</li><li>[09:25] The Science Behind How This Works</li><li>[10:16] Step 4 — Beginner Weekly Plan</li><li>[11:31] Variations + Progressions</li><li>[13:55] Use These 4 Drills Before Doing A-Skips</li></ul><h2>Links & Learnings</h2><ul><li>📈 Get your free a-skips training plan here - <a href="https://dlakecreates.com/askipsfree" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/askipsfree</a></li><li>🎧 Listen, read and learn more here <a href="https://dlakecreates.com/askips" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/askips</a></li><li>Start with these drills before A-Skips - <a href="https://dlakecreates.com/4drills" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/4drills</a></li><li>Find out what Plyometrics & Form Drills are - <a href="https://dlakecreates.com/plyos" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/plyos</a></li><li>Ground Contact Time Study - <a href="https://pubmed.ncbi.nlm.nih.gov/22089481/" rel="noopener noreferrer" target="_blank">https://pubmed.ncbi.nlm.nih.gov/22089481/</a></li><li>Run Elastic Return Study - <a href="https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/full" rel="noopener noreferrer" target="_blank">https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/full</a></li><li>Instagram – <a href="https://instagram.com/dlakecreates" rel="noopener noreferrer" target="_blank">https://instagram.com/dlakecreates</a></li><li>Strava – <a href="https://www.strava.com/athletes/120507" rel="noopener noreferrer" target="_blank">https://www.strava.com/athletes/120507</a></li></ul><hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

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