High Knee Against Wall

Setup

1. 01Place both hands on a wall at shoulder height, arms extended.
2. 02Walk the feet back until the body forms a straight forward lean of about 45 degrees.
3. 03Set the body in one rigid line from head to heels.
4. 04Start with both feet on the ground, up on the balls of the feet.

Execution

1. 01Drive one knee up toward the chest while the other leg stays extended.
2. 02Snap the raised foot back down and drive the opposite knee up.
3. 03Alternate legs rapidly while holding the rigid lean.
4. 04Continue for the target time or rep count, then walk the feet in to finish.

Checkpoints

• -The body keeps one straight line from head to support heel.
• -The knee drives to hip height or above on each rep.
• -Contacts stay on the balls of the feet, quick and light.
• -The hips do not drop or push back toward the wall.

Common mistakes

• -Piking at the hips and losing the straight-line lean.
• -Driving the knees low and shuffling instead of sprinting.
• -Letting the heels slam down flat on each contact.
• -Holding the breath during fast bursts.