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The need for speed - High Knee Runs |
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 High Knee Runs
Developing a strong knee drive will increase stride length. This, combined with a faster turnover, will produce a faster athlete. This exercise requires the core strength to maintain proper running form and technique throughout the drill.
The Breakdown
The purpose of the drill is to develop a strong knee drive and high frequency turnover. Focus on running on the balls of your feet and driving your knees up in front of your body. The knee drive is required to reach a point where the thigh is parallel to the ground and the active foot passes the opposite knee. The heel must remain under the belly of the hamstring at the peak of the knee drive.
Your chest must be tall, driving you forward during the exaggerated movement. You will take very quick short steps in the beginning and gradually build speed by driving your chest forward.
Performance tips
- • Drive chest forward / DO NOT lean shoulders back.
- • Thigh parallel to ground / Active foot by opposite knee
- • High frequency turnover / High repetitions
- • Heel under the belly of hamstring at peak of knee drive
- • Land on balls of feet
- • Strong arm drive
About Dustin:
Performance Training Inc.’s Dustin Wolf MS, CSCS, is a Certified Strength and Conditioning Specialist (CSCS). Over the years, he has trained thousands of elite athletes, ranging from middle school and high school, and the collegiate, professional and Olympic ranks. Along with serving as director of training for the On Court Player Development® training lab at the Suwanee Sports Academy, he also is the head strength and conditioning coach for the WNBA’s Atlanta Dream. He can be reached at dwolf@ssasports.com
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