High Knees
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Hip Flexors, Quadriceps
Secondary muscle groups
Calves, Gluteus Maximus, Trunk
Movement pattern
Vertical Knee Drive
Training goal
Movement Preparation, Conditioning
Sport
General Athletic Development, Sprinting, Football, Soccer, Basketball, Boxing
Overview
How to Perform
- Run on the spot, driving the knees up toward hip height.
- Stay tall — do not lean back.
- Land on the balls of the feet with quick, light contacts.
- Pump the arms as you would in a sprint.
Coaching Cues
- Posture tall, ribs down.
- Fast feet, quiet landings.
- Knees up, not heels back.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
2 to 3 rounds of 15 to 20 seconds late in the warm-up.
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