High knee running drills are used to increase the strength of the hip flexor muscles (psoas major, psoas minor, iliacus). Development of the hip flexors will enhance your ability to lift your knees quicker, which will help to boost running speed and agility. For this drill, a "two in" foot pattern will be used. This means both feet will enter a ladder square before advancing to the next.

Instructions for the high knee run through are listed below:

Stand in behind the first ladder square. Run through the agility ladder. Ensure both feet enter each square. Keep your knees high (to the height of your stomach). Try to lift your knees as fast as possible, and be sure to pump your arms to generate momentum.