Skipping
Include skipping in a weekly fitness routine as a zero-cost way to build power, speed, coordination, posture, injury protection, and longevity, and as a substitute for sprinting when sprint capacity is low. Start with small skips if needed, including for older adults, and progress gradually to larger, more rhythmic skips; a beginner on-ramp is alternating 30 seconds of skipping with 30 seconds of jogging or walking, or adding skipping after about a mile of jogging, with a 10-15 minute warm-up before maximal 50-meter skips and enough rest to preserve movement quality.
“Stu McMillan has coached over 70 Olympians across nine Olympic games, and he has coached the players and coaches of every major professional sport. He explains how skipping and something called striding are zero cost activities that we all can and should include in our weekly fitness routine.”