MovementsConditioning
High Knees
Also known as: High-Knee Run · Knee Drive
Running on the spot or forward with the knees driving up to hip height. It is a warm-up drill, a running-mechanics drill and a no-equipment engine piece all at once.
High KneesConditioning
The standard
A valid rep drives the knee to at least hip height with the foot landing under the body, staying tall throughout rather than leaning back to get the knee up.
How to do it
- 01Stand tall with the ribs down and the shoulders relaxed.
- 02Drive one knee up to hip height and let the foot land under you.
- 03Swap legs quickly, keeping the contact time with the floor short.
- 04Land on the ball of the foot with a springy ankle rather than a flat slap.
- 05Pump the arms in time with the legs, elbows staying at about 90 degrees.
Common faults
- · Leaning back so the knees look high but the hips have gone nowhere.
- · Shuffling with low knees to keep the count up.
- · Slapping the feet down flat and heavy.
- · Letting the shoulders creep up toward the ears as the set drags.
Scaling & progressions
- · March instead of run, keeping the knee height and dropping the pace.
- · Reduce the interval length and take full rest between efforts.
- · Move forward slowly rather than running on the spot to reduce the contact rate.
- · Substitute a bike or a row when the calves are already loaded.
Coaching tips
- · Tall through the hips is the cue: if you rock backward you are cheating the count.
- · Quick feet matter more than high knees for the running transfer.
- · A brilliant way to raise the heart rate in a hotel room with a low ceiling.
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