Speed/Agility – high knees
Player drives the knees upward in a quick alternating rhythm while using strong arm action and light foot contacts. This drill improves running posture, hip flexor activation, and quick foot speed; it can be used for warm up.
Equipment
Open space
Coaching points
- Drive each knee up strongly
- Keep the chest tall
- Pump the arms in sprint rhythm
- Land quickly under the hips
Common mistakes
- Leaning backward
- Letting the feet land too far in front
- Dropping the knees too low
- Moving the arms across the body
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
70 × 2 sets
Touches
0
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