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...
Must See
Jadeveon Clowney on Making Big Hits
Views: 3,815,493
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,239,024
Antonio Brown Juggles 3 Footballs
Views: 1,177,260

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

Get Faster With the Ultimate Stair Workout

Some of the best summer workouts take place outside: at the track, beach and stairs. Here is what you'll need for this Ultimate Stair Workout: running...

8 Positions to Lower Your 40-Yard-Dash Time

5 Weight Room Speed Exercises You're Not Doing

The 5 Elements of a Successful Speed Training Program

Skipping Drills: The Missing Link From Your Speed Workouts

Lengthen Your Stride for Maximum Speed

Rev Up Your Sprint Training With These Complexes

Improve Your Footwork to Improve Football Agility

4 Speed Training Mistakes Athletes Make in the Weight Room

Ditch the Sprints. Here's How to Build True Sports Speed

3 Speed Training Essentials You Must Develop to Get Faster

3 Box Drills That Develop True Game Speed

10 Reasons Why You're Not Getting Faster

Get the Most Out of Foam Rolling

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

3 Simple Tips to Improve Your 40-Yard Dash

3 Biggest Myths About Soccer Speed

Get Faster With 'The .10 Second Difference' From EXOS

How to Safely Decelerate Faster

Burn Your Competition with This Sprint Workout

4 Powerful Band Agility Drills

8 Speed Workout Tips to Get Faster

Build Strength for Baseball and Softball Speed

How to Build First-Step Quickness for Baseball and Softball

5 Ways to Spice Up Your Ladder Drills

The Off-Season Baseball Speed and Agility Workout Program

ZSeries 10-Minute Workouts: Track Sprints

12-Week Off-Season Baseball Speed Workout

How to Train for Speed in Cold Weather

Here's Why Andre Williams' Breakout Performance Was No Fluke

3 Speed Workouts to Improve Your Top-End Sprints

Acceleration Drills to Increase Speed

Stability Training Can Improve Your Agility and Range of Motion

How to Improve Your Basketball Quickness in 5 Minutes

Improve Your Baseball Speed With This On-Field Workout

Build Sprint Speed Like an Olympian

ZSeries 10-Minute Workouts: Multidirectional Run

Improve Your Football 40 Time During the Season

Sprint Faster With Speed Demons

Speed Plyometrics to Help You Run Faster

Linear Speed Drills to Improve Athleticism

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Increase Your Lacrosse Speed With Multi-Directional Exercises

Build Game-Breaking Speed With This Exercise

The Secret to Tom Brady's Newfound Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

3 Acceleration Drills for a Faster First Step