Develop Speed With the High Knee Drills | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Develop Speed With the High Knee Drill

December 7, 2012 | Raymond Tucker

Must See Speed Videos

If you truly want to increase your speed, I recommend the High Knee Drill. Although it's considered basic, it's one of the best drill progressions you can do, because it improves your running form and flexibility while strengthening your hip flexors and stabilizers. Plus, at the same time, it teaches the key to running fast: proper foot landing mechanics when applying force into the ground.

The High Knee Drill is good warm-up to get your body prepared for sprinting. Start by performing sets for 10 yards, and work up to 20 yards. Focus on form and mechanics, and use a slow progression before trying advanced speed development drills. Always instill the best drill pattern into your motor program before advancing to a new drill.

Starting Position

  • Stand tall and relaxed with head in neutral position, eyes straight ahead, shoulders down, arms at sides and hips tall
  • Raise right knee up to waist with toes up and good positive shin angle
  • Shoulders should be relaxed, not in a shrug position
  • Right arm should be bent at elbow, thumb should be facing rear right pocket, as if you were reaching for your wallet
  • Left leg (support leg) should be extended at the ankle, knee, and hip (triple extension)
  • Arm should be in closed position in front of body, hand open with fingers extended at chin level (no higher)
  • From this position, prepare for landing by bringing right knee down, maintaining proper shin angle with toes up
  • Land on balls of feet four inches in front of waist
  • Bring left knee up and follow the same form
  • Be sure to apply force into the ground each time you make contact

Coaching Points

  • Keep back straight throughout drill
  • Do not lean forward
  • Do not sit back on heels
  • Keep hips tall
  • Move arms and legs as fast as you can with correct form, but move down the field as slowly as you can, not as fast as you can
  • The key is in the repetitions: how many times can you cycle your arms and legs in 10 yards?

Push your speed training further with the High Knee Pump Speed Drill.

Topics: SPEED DRILLS
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
More Cool Stuff You'll Like

Soccer Speed Drills to Leave Opponents in the Dust

Deceleration: The Missing Link in Speed Training

Cone Drills for Football Speed

4 Highly Effective Drills to Increase Speed

4 Foot Speed Drills to Increase Speed and Agility

4 Drills Guaranteed to Increase Your Speed

Learn to Sprint Faster Without Actually Running

Soccer Speed and Agility Drills for Women

Make Your Strength Work for You With Footwork Drills

How to Get a More Efficient Sprinting Form

Get Faster: Speed Support Drill

3 Hurdle Drills That Make You Faster

5 Brutal Sprint Drills That Push the Lactic Threshold

Increase Your Soccer Speed With 4 Sprint Drills

Run Faster: Learn To Relax During Sprints

Improve Your Route Running With Speed Training Drills

Refine Your Sprinting Form With the A-Run Drill

Drills to Improve Elements of Speed (VIDEO)

Specific Drills To Improve Speed

Essential Soccer Speed Drills

Use Science to Increase Running Speed: Heel Up Drill

Speed Drills for a Faster 40

How Flying Sprints Will Help You Get Faster

The Best Drills to Build Complete Speed

3 Box Drills That Develop True Game Speed

Fix Your Form For a Faster 60-Yard Dash

3 Skipping Drills to Improve Your Hops and Speed

Develop Speed With the High Knee Drill

Get Faster by Slowing Down?

Slow Down to Get Faster: The A-March

Any-Season Cone Drill Workout for Speed and Agility

Coaching Youth Speed Training

3 Speed Workouts to Improve Your Top-End Sprints

A Surprising Secret About Speed

Foot Exercises for Better Speed Training