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HOW TO DO IT

1. 1Stand tall with your feet just wider than your hips and knees slightly bent.
2. 2Shift onto the balls of your feet and hop just high enough to leave the ground.
3. 3Drive one knee up to hip height with a 90-degree bend and toes forward.
4. 4Raise the opposite arm in a mock running motion as the knee drives up.
5. 5Hop again on the opposite leg, then snap the raised foot down and back under the hip.
6. 6Land in unison on both feet, hop again and repeat with the other leg.

COMMON MISTAKES

• Letting the raised knee drop before the hop, which turns it into a jog.
• Landing flat-footed instead of on the ball of the foot.
• Leaning the torso forward or back during the drive.
• Swinging the arms across the body instead of front to back.
• Rushing the rhythm and losing the pause at the top of the knee drive.

TIPS

• Think of the raised knee as the A shape of the drill and hold it at hip height.
• Snap the raised foot down and back under the hip rather than reaching forward.
• Keep the arm swing sharp and in opposition to the legs.
• Stay tall; imagine a string pulling you up from the crown of the head.

SAFETY

• Avoid if you have acute knee, hip or ankle pain.
• Build up volume gradually to prevent shin and hip flexor overuse.

DETAILS

Muscles

QuadricepsCalves

Equipment

Bodyweight

Type

Ployometric

Difficulty

Beginner

Tracked as

Reps only