6-Time Olympic coach Bobby McGee demonstrates the A-Step
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The A Skip is an important drill for improving "pop" when you're doing run training
This is the stiffening of the leg & foot to load elastically & then release the energy into toe off.
It also helps to improve the function of getting the foot as close to under the center of mass as possible to avoid excess braking.
The drill has a plyometric component as well.
Notice upright, but not arched posture & a definite downward drive (pop) of the leg & foot.
Don't stomp the surface however! While a drill for sprinters & distance runners, it is still essential for heel strikers to improve control & loading of the quad extension, hamstring control & glute/hip extension.
Also helps range of motion, coordination & power - all parts of being an efficient distance runner.