Skipping and Striding: The Ultimate Plyometric Exercises for Speed, Power, and Longevity

Skipping and striding are two of the most effective plyometric exercises for improving speed, power, coordination and overall fitness, according to elite sprint coach Stu McMillan. In this article, we'll explore the benefits of these simple yet powerful movements and how to incorporate them into your training routine.

The Power of Skipping

Skipping is often thought of as a children's activity, but it's actually one of the best plyometric exercises adults can do to build power, speed, and coordination. Here's why skipping is so beneficial:

• It's a natural movement that most people can do easily
• It provides a great cardiovascular workout
• It improves coordination between the upper and lower body
• It strengthens the muscles, tendons and fascia
• It enhances nervous system function
• It can help protect against injuries
• It improves posture and overall movement quality

McMillan recommends incorporating skipping into your weekly fitness routine, even if you're not an athlete. For beginners, he suggests starting with 30 seconds of skipping followed by 30 seconds of walking or jogging, and repeating this for 10-15 minutes. As you get more comfortable, you can increase the duration and intensity of the skipping intervals.

The Benefits of Striding

Striding is essentially running at about 75-95% of your maximum sprint speed. It's faster than a jog but not quite an all-out sprint. Here's why striding is so effective:

• It improves running form and efficiency
• It builds speed-endurance
• It enhances neuromuscular coordination
• It's less stressful on the body than all-out sprinting
• It can improve your ability to accelerate

McMillan recommends incorporating strides into your training 2-3 times per week. Start with 4-6 strides of 50-100 meters each, with full recovery between reps. Focus on running tall and relaxed, with good arm action.

How to Incorporate Skipping and Striding

Here's a sample workout that combines skipping and striding:

1. Warm up with 5-10 minutes of easy jogging
2. Do 5-10 minutes of dynamic stretching
3. Perform 6-8 x 50m skips, walking back to recover between each
4. Do 4-6 x 80m strides at 85-90% effort, jogging back to recover
5. Cool down with 5-10 minutes of easy jogging

Perform this workout 1-2 times per week to start seeing improvements in your speed, power and overall athleticism.

The Mind-Body Connection

One of the key benefits of skipping and striding is how they connect the mind and body. These movements require focus, rhythm, and body awareness. As you practice them, you'll likely notice improvements in your overall coordination and ability to move efficiently.

McMillan emphasizes the importance of being expressive and playful with these movements. Don't worry about looking silly - focus on how the movements feel and try to tap into that childlike joy of moving your body freely.

Skipping and Striding for Longevity

While skipping and striding are great for athletes looking to improve performance, they also offer significant benefits for overall health and longevity. As we age, we tend to lose coordination, power, and the ability to move quickly. Regular practice of skipping and striding can help maintain these capacities.

McMillan believes the ability to sprint maximally (relative to your own capacity) may be one of the best indicators of overall health and vitality. While not everyone needs to be a competitive sprinter, maintaining the ability to move quickly and powerfully as we age is crucial for quality of life and injury prevention.

For older adults, starting with gentle skipping and gradually progressing to more dynamic movements can be a safe and effective way to maintain athleticism and reduce the risk of falls.

Conclusion

Skipping and striding are simple yet incredibly powerful exercises that can benefit people of all ages and fitness levels. By incorporating these movements into your routine, you can improve your speed, power, coordination, and overall fitness. Don't be afraid to tap into your inner child and have fun with these playful yet challenging exercises. Your body (and mind) will thank you for it.

Article created from: https://www.youtube.com/watch?v=U3cSnzdyyXU