高抬腿

A cardio-intensive warm-up drill that involves rapidly lifting your knees toward your chest while running in place. It boosts heart rate, coordination, and lower-body mobility.

Instructions:

• Stand tall, arms bent at 90°.

• Drive one knee upward to hip level while pumping the opposite arm.

• Alternate legs rapidly, as if running in place.

• Stay on the balls of your feet and maintain posture.

Common mistakes:

• Leaning back or forward

• Incomplete knee lift

• Landing heavily on the heels

• Losing arm–leg coordination