Box Skip

How to do it

1. Set a row of low boxes in a line, a stride apart, or use a single low box.
2. Skip towards the first box, driving one knee up and hopping on the other foot.
3. Step up onto the box with the leading foot and drive the other knee up as you push off it.
4. Land on the far side on the other foot and continue the skip to the next box.
5. Keep the rhythm of a skip — step, hop — through the whole line, alternating the leading leg.
6. Continue for the chosen distance.

Common mistakes

• Stepping onto the box instead of skipping onto it. The rhythm is a skip; a step-up with a pause is a different drill.
• Boxes that are too high. Low is right; a high box turns the skip into a climb and breaks the rhythm.
• Leaning forward over the box. The torso stays tall and the knee drives up.
• Landing flat-footed on the far side. The balls of the feet take the landing and spring into the next skip.

Muscles worked

Primary

• Quads

Secondary

• Gluteus MediusGlutes
• Gluteus MinimusGlutes
• Tensor Fasciae Latae
• Adductors
• Calves
• Glutes
• Hamstrings