Did you know that studies have shown that skipping can burn even more calories than running? Skipping forward and skipping backward are fundamental movements in dance that teach rhythm and strengthen the mind-body connection. But skipping as a means of training can increase coordination, strength, and cardiovascular health!
That’s why, you’ve guessed it, today for Training Tip Tuesday we’re breaking down the hows, whats, and whys of skipping. And sure, we’ve likely all skipped at some point in our lives. But now that we’re skipping as a tool for enhancing our dance and fitness training, let’s break it down.
Let’s start with a classic, Skipping Forward:
- Start by standing with your feet together and your body relaxed.
- Lift your right knee up in front of you while pushing off your left foot.
- As you land on your left foot step forward on the right foot
- As your right foot touches the ground, push off with your right foot and lift your left knee.
- Continue this alternating motion, swinging your arms naturally with the movement.
- Maintain a light and bouncy quality, while emphasizing the upward lift.
When skipping forward you can upgrade your exercise to a power skip by adding extra power to the knee drive. This quick passé action will add height and power to your jumps!
Now that we’re on the same page about skipping forward, let’s make it a little more complicated.
Here are the details about Skipping Backward:
- To skip backward, follow these steps:
- Stand with your feet together, facing forward, and your body relaxed.
- Step backward with your right foot while lifting your left foot.
- Push off of your left foot while you keep your knee lifted.
- As your right foot touches the ground, step backward with your left foot while lifting your right foot.
- Continue this alternating motion, using a light and controlled movement.
- Keep your upper body upright and maintain a fluid rhythm.
(Pro-tip: Think of using your abs to lift your knee as you skip backward.)
Getting your lefts and rights confused? Here’s a video of Coach Amber breaking down her favorite cues for skipping exercises.
Benefits of Skipping for Dancers ✨Specifically✨
As I mentioned earlier, forward and backward skips as exercise offers various benefits for dancers:
Coordination:
Skipping requires upper and lower body coordination, helping dancers develop a stronger mind-body connection and improved motor skills.
Balance and Control:
These movements challenge balance and proprioception, aiding dancers in maintaining stability and control during complex dance routines.
Cardiovascular Endurance:
Skipping is a cardiovascular exercise that elevates the heart rate, improving stamina and endurance, which is crucial for long dance performances.
Musicality:
Skips are typically done in sync with music, helping dancers develop a better sense of timing and rhythm.
Agility:
The quick and dynamic movements involved in skipping enhance agility, allowing dancers to move more with greater ease and fluidly
Flexibility:
The leg movements in skipping can improve the flexibility and range of motion in the hip and knee joints, contributing to better overall dance technique.
Warm-Up:
This is an excellent warm-up exercise, preparing the body for more complex movements and reducing the risk of injury.
On top of all of this, studies have shown that skipping puts less pressure on the joints than running. So next time you’re looking for a 20-minute cardio blast, consider giving your knees a break and practicing your skips!
Want more tips like these? Check out these Training Tip Favorites: Training Tip Tuesday: B-Stance Hip Thrust, Do You Really Need 10,000 Steps a Day?, Training Tip Tuesday: Hip Flexor Stretch,
