High Knees
How to Do It
Run in place (or moving) driving the knees to hip height in a quick, rhythmic cadence. Stay tall on the balls of the feet, dorsiflex the ankles, and drive the arms in opposition. Keep ground contacts short and snappy and posture upright. Continue for the prescribed time.
Why It Works
Elevates heart rate while rehearsing fast ground contacts, high knee drive, and reciprocal arm action, priming hip-flexor turnover and reactive ankle stiffness for sprint and skating mechanics.
Hockey Transfer
Reinforces the rapid knee recovery and turnover that translate to stride frequency in off-ice acceleration; an efficient cardiovascular and neuromuscular primer before speed work.
Coaching Cues
- "Knees to hip height"
- "quick, light contacts"
- "tall posture"
Common Mistakes
Leaning back; slow, heavy feet; arms not driving
Progression / Regression
high knees for distance at higher cadence
marching high knees
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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