Curated Action

High Knees on the Spot

Track & Field / Sprinting

High Knees on the Spot is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration13 sec

Training Details

0:00 / 0:13
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Original video

High Knees on the Spot

High-frequency sprint drill explicitly prescribed for 2 rounds of 20 reps (10 per side), performing round one at a controlled 50-60% pace and round two at max velocity. Rest period is not specified.

Key points

  • Drive the knees up in front while bringing the heel up tight under the hamstring and glute
  • Prevent the heels from kicking out or cycling behind the body
  • Pump compact, rapid arms firing from the shoulder between hip pocket and shoulder level
  • Maintain upright sprint posture and tall hips on the balls of the feet

Common mistakes

Letting the heels kick out behind the hips into a butt-kick pattern instead of driving up and forward.

Sets: 2Reps: 20 repsRest: 1 minEst. duration: 13 sec
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