Exercise – Rail Pistol Squats

Plyometrics are explosive exercises that increase parkour speed and power by exerting maximum effort over short bursts of time. The goal is to move rapidly while using the right biomechanics that will translate into running, jumping, or striding for parkour. #parkourplyometrics

The C-skip mimics the A-skip’s cadence and begins with the foundation of a single leg hop. The drill isolates the movement of the gait and hurdle cycle that is used so often in running, striding, or jumping onto or over obstacles. Less is more with this drill – focus on the form and the power/explosiveness will come.

Start with the same rhythm as the A-skip and small hop. As you with your left foot, the right knee will drive forward and up towards the chest. In the A- or B-skip, you’ll alternate immediately with the opposite leg. With the C-Skip, you will alternate by driving the same right knee up – however it will extend out and up to the side towards the outside of your right shoulder. Try your best to maintain a neutral hip.

A-Skip in that drill has the same cadence and knee drive. You will A-skip. The timing of the kick happens when the knee drive is at its peak. Instead of pulling down, extend the leg out and pull the toes forward and down to land on the ball of the foot. Alternate each side and repeat. Contralateral arms will drive the elbows forward and hand up in motion with the legs.

It’s most important to focus on the shape and form before working on a quick turnover/exchange. This is a great exercise to incorporate into your warm-up by performing a few sets for 10-15 seconds or 10 yards. A-Skips pairs up perfectly with additional plyometrics:

• Progression towards C-Skips
• High Knees
• Strides