You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form) The 1% Better Runner With DLake podcast

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You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form)

3d ago 14:34

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Most runners skip A-skips — literally — but this one drill can make you faster without running harder.

In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.

Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.

Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally master this iconic movement.

Key Takeaways

A-Skips train coordination, hip flexor engagement, ankle stiffness, and elastic recoil — the “holy trinity” of running economy.
Break it down into four parts: Hop + Ankle Snap, Arm Drive, Knee Drive, Reset.
Use a rail or wall for support until the rhythm feels natural.
Science-backed benefit: stronger, springier ankles = up to 7% less energy used per stride.
Drill it twice a week for 3–5 minutes before your runs to prime your nervous system.
Record yourself weekly — progress is visual and measurable.
Belief in the process rewires both your brain and stride for lasting gains.

Timestamps

[00:00] Intro
[00:27] What You'll Learn
[01:09] The A-Skip Problem
[02:07] The Science Behind A-Skips
[03:05] Use This Drill to Do A-Skips
[03:54] Help Another Self-Coached Runner
[04:22] Step 1: Learn the 4 Moves Separately
[05:03] Step A: Hop + Ankle Snap
[05:54] Use This To Get Better at A-Skips Now
[06:21] Step B: Arm Drive (Down + Back)
[06:44] Step C: Knee Drive (Up)
[07:26] Step D: Reset (Down + Up)
[08:13] Step 2 — Assisted A-Skip
[08:26] Step 3 — Free A-Skip
[09:25] The Science Behind How This Works
[10:16] Step 4 — Beginner Weekly Plan
[11:31] Variations + Progressions
[13:55] Use These 4 Drills Before Doing A-Skips

Links & Learnings

📈 Get your free a-skips training plan here - https://dlakecreates.com/askipsfree
🎧 Listen, read and learn more here https://dlakecreates.com/askips
Start with these drills before A-Skips - https://dlakecreates.com/4drills
Find out what Plyometrics & Form Drills are - https://dlakecreates.com/plyos
Ground Contact Time Study - https://pubmed.ncbi.nlm.nih.gov/22089481/
Run Elastic Return Study - https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/full
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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