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 Execution of Power Skips

Follow these steps to perform the exercise correctly:

1. Stand upright with your feet hip-width apart and your arms at your sides.
2. Bring right knee up toward chest while swinging left arm forward to create momentum.
3. Push off strongly with your left foot to jump upwards while maintaining your balance.
4. Land softly on the left foot and repeat the movement with the opposite leg.
5. Continue to switch sides in a steady rhythm while maintaining a stable core and controlled breathing.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

• Insufficient knee lift: Make sure to lift the knee high enough to maximize the effectiveness of the exercise.
• Poor landing mechanics: Land with knees slightly bent to absorb impact and reduce stress on joints.
• Lack of arm use: Use the arms actively to create momentum and maintain balance.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Start with smaller jumps and focus on controlled movement before increasing the intensity.
• Advanced: Perform bigger and more powerful jumps for maximum explosiveness, or add weights for increased resistance.

Number of Repetitions and Sets

Aim for 3 sets of 20-30 seconds with as many jumps as possible. This is an effective exercise to improve conditioning, explosiveness and lower body strength.

Breathing

Exhale when you jump and inhale when you land. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Power Skips: