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Why: The high knees drill accentuates knee lift and glutes and hamstring power, which are keys to running fast and efficiently, as well as powerful and efficient leg drive.
How: Taking short steps with a very quick cadence, alternate thrusting knees upward until your thigh breaks a plane parallel to the ground. Focus on soft, flat footstrikes near the ball of your foot while using your core to lower your leg down slowly instead of letting it crash to the ground. Do two to four reps of 15 lifts on each knee.