Sprinters drive the knee high. Joggers shuffle. The knee-drive pattern generates more power per stride and uses less effort overall. Worth teaching at 11-12 because it’s the foundation of every track event.
What you need: Open space, 30 yards.
Setup: Runner at one end of the area.
How to run it:
- Show the move: front knee lifts to hip height, back leg straight under the body, opposite arm drives forward.
- March in place: alternate legs, knee to hip height. 30 reps each leg.
- March forward: same motion, slowly walking forward. 20 yards.
- A-skip: the marching pattern with a small skip between each lift. 20 yards.
- Last drill: full sprint with high knees. 20 yards.
What to watch: Body position. Some kids lean forward when lifting the knee. Stay tall, chest forward, knee up.
If they’re struggling: Lower knee height. Or hold a wall for balance during marches.
If they’ve got it: Add a B-skip (knee up, then kick the leg out before the foot lands). Or run in a zigzag pattern with high knees.