The “Heel Up, Knee Through” Drill is exactly what the name says! This drill teaches the swing phase and the drive through phase of the sprint by lifting the “Heel Up” AND driving the “Knee Through”!

Position yourself next to a wall or fence. Stand tall with one hand touching the wall. The feet should be even. Try not to slouch forward!

Then, LIFT that heel up to the butt as fast as you can! Keep the toes flexed. Next, DRIVE the knee through explosively, so that the knee is even or above the waist. Maintain that flexed toe position. Last, Press the foot back down to the ground!

We usually perform 3-5 sets of 10 repetitions on each leg. Give it a try!