High Knees

Recommended Workout: 1 set, 15 reps each leg

Step 1

  • Cue: Posture
    • Critical features:
      • Ready position:

Slight bend in knees, hands in neutral position (thumbs facing forward), straight spine (with sigmoid shape), chest up, eyes parallel with ground. 

A student demonstrating the first step of high knees

Step 2

  • Cue: Drive
    • Critical Features: 
      • Hip: 

Forward flex hip to 90 degrees.

  • Knee: 

Flex knee joint to 90 degrees in unison with hip.

  • Foot: 

Plantar flex (point toe) driving ankle for the duration it remains elevated.

  • Arms:  

Flex elbow opposite of driving knee for counterbalance, keep ipsilateral arm perpendicular to ground. 

A student demonstrating the third step of high knees

Step 3

  • Cue: Down
    • Critical Features: 
      • Control:  

Keep a steady and even ratio between hip and knee extension. 

  • Cue: Switch
    • Critical Features: 
      • Stabilize: 

Reset to ready position and regain balance if needed.

  • Shift: 

Put pressure through opposite foot to shift the weight in preparation for one foot balance.

A student demonstrating the second step of high knees