How to Do Skips and High Knees in Field Drills

No matter what sport you're in training for, field warm up and drill exercises will benefit you. Be prepared for speed and agility on the field, track, trail or court by properly warming up knees and leg muscles. Maintain flexibility and the ability to handle sudden moves and jumps with a 20 minute routine where you do skips and high knees in field drills during training.

Instructions

Difficulty: Moderately Easy

1. Stretch out before you do skips and high knees in field drills. Warm up muscles always prior to training. Remember to take deep breaths while stretching as your muscles require extra oxygen to operate at their potential. Keep in mind that all deep muscle stretches take about 30 seconds to be effective.
2. Begin by gently jumping in place to warm up more before you do skips and high knees in field drills. Start lifting your knees in place alternately. Try and touch each knee to the opposite elbow for a maximum warm up exercise. Stop trying to touch your elbows to your knees before beginning field drills.
3. Move forward and begin skipping for your first field drill. Know that you add intensity to your drill with higher knees and skips. Make sure you land on your entire foot each time during training and not on just the balls of your feet (to avoid injury). Skip for five to ten minutes per drill repetition.
4. Intensify your field work out next with high knees drills during your training routine. Start by jogging forward but raise your knees as high as you can while running. Utilize your arms to give you momentum but keep arms and hands out of the way of your knees. Support a straight upper body with a strong and engaged core. Use not only your leg and buttock muscles but also your abdominal and back muscles. Run with high knees for about 5 minutes per drill repetition.

Tips & Warnings

• Check with your doctor before participating in any new exercise program or drill.
• Avoid all exercise if you're recovering from a previous injury; double check with your doctor before resuming activity and make sure your injury is healed.