I have been doing a-skips for a couple weeks now. I feel that I bounce my foot off the ground to bring my knee up. I also always do my squats ATG. I tried attaching a band to my foot then to the cable machine today. Then I did 4 sets of 15 reps with 35lbs knee lifts. At the end I could feel my front of my hips burn and couldn’t even lift my knees at all. I will try strengthening them for 2 weeks and do a time trial. Last weekend at the track I ran a 6.90 in the 60m. Basically my entire training has been with squats and deadlifts.
