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Quick skips, using in this in five to ten yards increase your speed and rhythm. You want to focus on stepping down to the ground. Start with linear skips, you are taking small steps, start with an easy rhythm and then speed it up quick, quick, quick, step down to the ground, step down to the ground. It is small two inch steps as you move forward. Pull the toes up toward the shin, and pop-up the ground, bounce, bounce, bounce, quick.
Now let us go to the lateral skip, again start skipping in place and get your rhythm. Then start going sideways and increase the speed when you bounce off the ground. Push away from the direction you want to go. Keep a solid core and good posture; these are rapid fire drills for quickness. We want those feet to move quick. We have to get that by stepping down to the ground.
Side skips, now we are going to cross over, use the hip in the knee as you cross over. The faster you remove your hips, the faster your feet are going to go. When we go laterally, make sure you balance out by going each direction equally, what you do with the right, you have to do with the left.
Cross over skip, going straight down the line, cross over with your feet. Use your hips to rotate and move the feet quickly. We really want to see you exaggerate the hips, use the hips to move the feet, step down to the ground.
Skipioca this is the same as Carioca but now we are doing it skipping. We got the behind step and the front step but we have the skipping rhythm. This forces your brain and your muscles to work in a faster rate of speed. That is what creates quickness, get that change of direction, get that change of speed, force it out of the feet.
Drop skip, this is quick, we did it big full range emotion, now we want that knee to rotate out, open the hip, step down to the ground as quickly as you push back. Open the hip, step down, and keep the toes pulled up toward the shins. You want to use a five to ten yard distance, down and back is one repetition. Do three sets of three repetitions.
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