{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "High Knee Skips",
      "kind": "common"
    },
    {
      "text": "A-Skip",
      "kind": "common"
    },
    {
      "text": "Power Skip",
      "kind": "common"
    },
    {
      "text": "High Knee Skips HD",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "plyometric",
      "conditioning",
      "cardio"
    ],
    "movement_patterns": [
      "jump",
      "gait"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "cone"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1318"
  },
  "id": "oec:high-knee-skip",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and arms relaxed at your sides.",
      "Engage your core, keep your chest upright, and direct your gaze forward."
    ],
    "steps": [
      "Push forcefully off the ball of one foot into a skip while driving the opposite knee upward until the thigh is parallel to the ground.",
      "Dorsiflex the ankle of the raised leg so the toes point upward.",
      "Drive the opposite arm forward and upward with a bent elbow in coordination with the lead leg.",
      "Land lightly on the ball of the stance foot, initiate a quick double-bounce rhythm, and immediately drive the opposite knee upward to continue skipping."
    ],
    "breathing": "Maintain a steady, rhythmic breathing pattern timed with the skips.",
    "cues": [
      "Knee up, toe up.",
      "Spring off the balls of your feet.",
      "Stay tall through your torso."
    ],
    "common_faults": [
      {
        "fault": "Leaning backward as the knee drives up.",
        "correction": "Brace the abdominals and maintain a tall, slightly forward-biased athletic posture."
      },
      {
        "fault": "Allowing the foot of the raised leg to dangle in plantarflexion.",
        "correction": "Actively pull the toes toward the shin (dorsiflexion) as the knee elevates."
      },
      {
        "fault": "Landing flat-footed or on the heels.",
        "correction": "Stay light and springy on the balls of your feet to maximize elastic recoil."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a flat, non-slip, and shock-absorbing surface like a track, grass, or gym floor."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "distance"
        ],
        "optional": [
          "duration",
          "heart-rate"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "heart-rate"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "High Knee Skip",
  "previous_ids": [
    "oec:high-knee-skips-hd"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: High Knee Skips HD",
        "url": "https://wger.de/en/exercise/1318/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hektkaso"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:high-knee-march"
    },
    {
      "type": "variation-of",
      "target": "oec:high-knees"
    },
    {
      "type": "substitute-for",
      "target": "oec:high-knees"
    }
  ],
  "setup": {
    "position": "moving",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic skipping drill that explosively drives the lead knee upward to develop hip flexor power, calf stiffness, and running mechanics."
}