High Knee Pump

Rapidly drive knees up in opposite-arm, opposite-leg fashion

Technique: Explosively drive knees up // Keep toes pulled up throughout // Drive ball of foot into ground behind hips to propel body // Pump arms forward and back from hip pocket to cheek level // Keep eyes focused straight ahead

Sets/Distance/Recovery: 2-4x15-20 yards each movement with 15-30 seconds rest
Gaines: All of these dynamic, resisted drills improve Chris’ sprinting technique and stride length. He has to open up his hips to rapidly strike the ground with each stride, and we make sure he’s adhering to perfect form.