Run in place, but make it explosive.
Stay tall and light on your feet. Don't lean back or let your knees drop low.
Skipping with an aggressive knee drive hammers the quads twice per stride: once driving the knee up toward your chest and again absorbing the bounce as you land on the ball of your foot. The quick, springy rhythm layers conditioning on top of the strength work, keeping your heart rate up while grooving the tall posture and knee lift that good running is built on. It earns its place as a warm-up staple and a sneaky finisher when you want legs and lungs cooked together.
Close cousins. High knees are a rapid run in place, while skips add a hop on the support leg, giving each rep more air time and a more deliberate knee drive. Skips are better for power and rhythm, high knees for pure speed.
Because you are lifting the knee with momentum instead of your hip. Stay tall, keep your chest stacked over your hips, and drive the knee up rather than kicking the foot forward. Pumping the opposite arm helps keep you balanced.
Land on the ball of your foot with a soft knee, letting the heel kiss down briefly. Landing flat-footed kills the bounce, and staying rigidly on your toes will torch your calves before the drill does its job.
