High knees

Category: Aerobic

10-20 meters

Carla van den Berg

  • Trunk upright
  • Arms move forward with opposing leg; movement is initiated from the shoulder 
  • Elbows flexed at 90-degrees
  • Knees and ankles at 90-degrees, “Knees up, toes up”
  • Knee stacked over ankle on landing
  • Toes facing forward
  • Absorb landing from ball of the foot to the heel with each step
  • Forward lean
    • Cue “Proud chest”
  • Lazy arms
    • Cue "Swing from the shoulder"
    • Cue "Drive elbows back"
  • Arm and knee from same side moving forward together
    • Cue "Opposite arm and knee"
  • Low knee drive
    • Cue “Drive knee up to shatter ceiling”
  • Staying on the toes
    • Cue “Push force down into the ground"
  • Increases heart and breathing rates
  • Develops arm & leg coordination
  • Knee drive and posture help develop sprinting mechanics