Curated Action

High-Frequency Hip-Level High Knees

SoccerCardio & Conditioning

High-Frequency Hip-Level High Knees is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration30 sec

Training Details

0:00 / 0:30
Sourceyoutube.com/watch?v=OEYeRfzbOTM
AuthorYouTube creator

High-Frequency Hip-Level High Knees

Drive knees rapidly to hip level in an unbroken 30-second cadence, pumping arms from hip to cheek while striking the ground aggressively on the balls of the feet.

Key points

  • Raise each knee fully to 90 degrees level with the hip on every single stride
  • Pump arms vigorously with relaxed shoulders, driving from hip to cheek
  • Keep ground contacts quick and sharp directly beneath the center of mass

Common mistakes

Leaning the upper body backward to compensate for lifting the knees, which stresses the lower back.

Sets: 1Duration: 30 secRest: 30 secEst. duration: 30 sec
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