The Surprising Science-Backed Benefits of Skipping (Yes, That Kind!)

At 7BIO we’re always exploring simple, overlooked ways to enhance human performance, health, and joy. One movement we’re bringing back with purpose? Skipping—not the jump rope kind, but the free-form, rhythmic bounding you probably haven’t done since childhood.

It may look playful (and feel a little silly at first), but skipping is a potent, multidimensional movementwith benefits ranging from neuromuscular development to mood regulation. Let’s dive into what the research reveals about this powerful, primal pattern.

1. Enhances Coordination, Rhythm, and Motor Control

Skipping is a complex locomotor movement that combines elements of walking, running, and hopping. It requires bilateral coordination, timing, and proprioception—skills foundational to athletic performance and injury prevention. According to developmental motor research, skipping is one of the last gross motor milestones children achieve because it demands high-level interlimb coordinationand rhythm [1].

In adults, revisiting such movements strengthens neuromotor control, which declines with age and disuse. Skipping may help maintain or rebuild these abilities in a fun, low-pressure way.

Takeaway: Skipping reawakens movement skills that support agility, balance, and athletic resilience.

2. Improves Lower-Body Power and Elasticity

Skipping uses the stretch-shortening cycle of the muscles and tendons—especially the calves, quads, and glutes. It’s essentially a form of plyometric training, which is known to improve muscle power, rate of force development, and tendon stiffness [2].

One study on bounding exercises (which closely resemble skipping) found improvements in running economy and explosive power in trained runners after six weeks of integration into their training program [3].

Takeaway: Skipping builds reactive strength and springiness—keys to speed, power, and injury resistance.

3. Boosts Gait Mechanics and Cross-Patterning

Skipping helps correct and refine gait mechanics by reinforcing proper foot strike, hip engagement, and contralateral movement patterns. This is especially useful in rehab settings or for athletes looking to improve their running form. Research shows that skipping drills improve neuromuscular patterning and kinematic awareness—especially when performed barefoot or in minimal footwear on safe surfaces [4].

Takeaway: Skipping supports cleaner, more efficient movement patterns in walking and running.

4. Supports Mental Health and Mood

There’s something undeniably joyful about skipping. And it’s not just nostalgia—movement science supports the connection. Rhythmic, full-body locomotion increases endogenous opioid release, which can elevate mood, reduce anxiety, and even enhance neuroplasticity [5].

In fact, movement patterns that combine coordination, rhythm, and flow—like skipping—are being explored as adjunct therapies for mood disorders, due to their effects on dopaminergic and serotonergic systems [6].

Takeaway: Skipping isn’t just physical—it’s a natural antidepressant.

5. Encourages Play, Creativity, and Movement Variability

As adults, we tend to fall into narrow, repetitive movement patterns. Skipping brings back movement variability, which is essential for long-term joint health and brain-body adaptability. In somatic and developmental movement practices, skipping is often used to reconnect people to spontaneity and creativity in their movement.

Takeaway: Skipping reintroduces play and exploration, making movement more sustainable and enjoyable.

How to Start Skipping (Again)

Start small and find a rhythm:

• Begin with 20–30 seconds of skipping at a gentle pace.

• Alternate legs naturally—don’t worry about looking “athletic.”

• Use a soft surface (grass, turf, or gym flooring).

• Build up to 3–5 minutes total, as part of your warm-up or as a movement break during the day.

Try different skipping styles: high knees, lateral skips, arm swings, or even backward skipping.

Final Thoughts

Skipping is a highly beneficial exercise that promotes cardiovascular health, muscular strength, bone density, coordination, and mental resilience. It is a low-impact activity that can be safely incorporated into fitness routines for individuals of all ages, offering a comprehensive approach to physical and mental well-being.

Reference citations available on request

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