B-Skips

Definition

B-skips are a dynamic running drill that combines a high-knee drive with a pawing extension of the lower leg, simulating the active pull-back phase of the running gait cycle. This cardio-pattern exercise develops hamstring activation, hip flexor strength, and proper ground contact mechanics - all essential for efficient running between HYROX^® stations.

Technique & Form

1. Starting position: Stand tall with feet hip-width apart, arms relaxed at your sides. Begin moving forward at a walking pace.
2. High-knee drive: Drive one knee up toward your chest, keeping your ankle dorsiflexed (toes pulled up toward shin).
3. Leg extension and paw-back: At the top of the knee drive, extend the lower leg forward, then actively pull it back down toward the ground in a clawing motion. Strike the ground directly beneath your hips.
4. Arm action: Use opposite arm-to-leg coordination. Drive arms with elbows at 90 degrees, hands relaxed.
5. Breathing & tempo: Breathe rhythmically. Perform at a moderate pace - prioritise coordination and ground contact quality over speed. Cover 20-40 metres per set.

Muscles Worked

• Primary movers: Hip flexors (iliopsoas), hamstrings, glutes
• Secondary: Quadriceps, calves (gastrocnemius, soleus)
• Stabilizers: Core, ankle stabilizers, tibialis anterior

Common Mistakes

1. Passive ground contact: The pawing motion should be active and forceful. Think about pulling the ground beneath you, not just dropping the foot.
2. Leaning too far back: Maintain a slight forward lean from the ankles. Leaning back reduces the drill's effectiveness and slows you down.
3. Stiff upper body: Keep your shoulders relaxed and arms driving naturally. Tension in the upper body reduces coordination.

Benefits

B-skips teach the hamstrings to activate during the pull-back phase of running, improving stride efficiency and reducing injury risk. They develop the elastic energy return and ground contact mechanics that make you a faster, more economical runner - particularly important when covering 8 km of running in a HYROX^® race.

HYROX^® Context

HYROX^® athletes run 8 x 1 km between stations. Efficient running mechanics directly impact total race time. B-skips improve running economy and hamstring activation, helping you maintain pace when fatigued. Include 3-4 sets of 30 metres as part of your warm-up before running sessions, or use them in technique-focused blocks during base-building phases.

Variations & Alternatives

• Butt Kicks - Simplified drill focusing on hamstring activation and cadence.
• Carioca - Lateral drill for hip mobility and coordination.
• Broad Jump - Explosive movement developing forward propulsion power.

FAQ

When should I include B-skips in my training? Use them in your warm-up before every running session. Perform 3-4 sets of 20-40 metres after a light jog.

What is the difference between A-skips and B-skips? A-skips focus on the high-knee drive without the leg extension. B-skips add the pawing/pull-back component, making them more specific to running mechanics.

Can B-skips help prevent hamstring injuries? Yes. They train the hamstrings in an active lengthening-to-shortening cycle that mimics the running gait, improving hamstring resilience and neuromuscular control.

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