Skipping and Knee-Lift Progressions
Progressive high knees: knee drives from low to high intensity, finishing with a short sprint.
How to play
- Low high knees for 15 meters with quick contacts on the front of the foot.
- Medium high knees with a coordinated arm swing.
- High knees with knees at hip height.
- At the end of the high knees, sprint 10 meters.
- Walk back and repeat 2–3 times.
Rules
- Straight back.
- Short, active ground contacts.
Variations
Easier
Low high knees only.
Standard
Full progression.
Harder
With a final sprint.
Adaptations
- Knee problems: low high knees only.
- Limited mobility: seated arm swing.
Learning goals
- Improve running technique.
- Activate the lower body.
PatioLab has "Skipping and Knee-Lift Progressions" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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