A-Skips
A-skips are a rhythmic running drill combining alternating knee lift, arm action and a small skip. Evidence does not establish a direct HYROX performance benefit.
Definition
A-skips are a coordination drill in which alternating knee lift and arm action are combined with a small skip. Coaches may use them in a dynamic warm-up or running-skills session. Calling the movement a drill describes its intended practice; it does not prove that it improves running economy, prevents injury or changes race performance.
Blazevich et al. · warm-up review
How to perform the drill
Stand tall in a comfortable posture. Lift one knee while the opposite arm moves forward, add a light skip on the support leg and alternate sides at a controllable rhythm. Land where you can maintain balance rather than forcing one universal foot-strike pattern. Start slowly, use a short distance and stop if the movement causes pain or loss of control. Hip height, a 90-degree arm angle and an active pawing action are coaching options, not mandatory biological endpoints.
Blazevich et al. · warm-up review · Anderson et al. · foot-strike change review
Evidence and limits
A 2024 review found that individual running-biomechanics measures generally explained only a limited share of differences in running economy; many contact-time, stride-length, joint-angle and force measures were not significantly associated. Association also does not show that rehearsing a drill changes the measure or performance. A separate review found no running-economy benefit from changing habitual foot strike and noted that loads shift between the knee and ankle. These findings do not support promises that A-skips create a midfoot strike, reduce braking every step or save minutes over eight kilometres.
Van Hooren et al. · running biomechanics and economy review · Anderson et al. · foot-strike change review
HYROX® context
The current HYROX® Singles format contains eight 1,000 m runs alternating with eight workout stations. The rulebook does not prescribe A-skips, state that later laps benefit more, or provide a drill frequency. A-skips can be included before a run if they are familiar and suit the athlete, but their direct transfer to HYROX® performance has not been established.
HYROX® Singles Rulebook 2026/27
Options and progression
B-skips, high knees and straight-leg drills are different coordination exercises. They are not a mandatory sequence, and available evidence does not rank their neuromuscular specificity. Choose a drill for the movement the coach wants to observe, keep the dose compatible with the main session and practise unfamiliar movements away from race day. No reviewed source supports a universal two-by-20-metre dose 15–20 minutes before a start or guarantees zero fatigue.
Blazevich et al. · warm-up review · Van Hooren et al. · running biomechanics and economy review
Repz builds your HYROX® training plan around your weakest points - including running efficiency, which A-skips directly support. Based on recent seasons of race data, our training engine identifies exactly where your time is being lost and builds a plan to fix it. Find Your Weak Station and see where your race performance can move.
FAQ
Do A-skips improve HYROX® running form?
They may be used to practise coordination, but direct improvements in HYROX® form, economy or finishing time have not been demonstrated.
Van Hooren et al. · running biomechanics and economy review · Anderson et al. · foot-strike change review · Blazevich et al. · warm-up review · HYROX® Singles Rulebook 2026/27
What is the difference between A-skips and B-skips?
A-skips use alternating knee lift and a skip. B-skips commonly add knee extension before the leg returns. Neither order nor a specific muscle benefit is universally required.
Van Hooren et al. · running biomechanics and economy review · Anderson et al. · foot-strike change review · Blazevich et al. · warm-up review · HYROX® Singles Rulebook 2026/27
Should I use A-skips in a race-day warm-up?
Only if the drill is familiar, comfortable and fits the whole warm-up. There is no evidence-based universal dose, timing or guarantee that it cannot add fatigue.
Van Hooren et al. · running biomechanics and economy review · Anderson et al. · foot-strike change review · Blazevich et al. · warm-up review · HYROX® Singles Rulebook 2026/27
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