Partner-Resisted High Knees | Friends

Quick Intro

Partner-Resisted High Knees is a track-training accessory drill. The working partner has a resistance band around the hips and drives through fast high knees, leaning slightly into the band and staying in roughly the same spot. The partner behind holds the other end at a light, steady tension. After a set time, usually around 20 seconds, the two swap.

How to do high knees is covered at High Knees. This guide focuses on the band and the person holding it.

What You’ll Need

A resistance band.
A flat, stable surface with a little room in front of the working partner.

How It Works

The working partner places the band around the hips and stands tall.
The partner behind holds the other end with both hands and steps back until the band is lightly taut.
The working partner leans forward slightly into the band, as if starting to run.
On “go”, they drive the knees up fast, one after the other, landing on the balls of the feet and pumping the arms.
The partner behind holds the same light tension the whole time, standing still and braced.
At the time cap, the working partner slows to a walk in place before the band is taken off, then the two change roles.

For the Partner Behind

Stand still, braced. Unlike the resisted sprint, the working partner stays in place, so you can stand in a split stance with one foot back and hold steady.

Light enough for high knees. The goal is fast, high knee drive. If the knees drop below hip height or the steps shorten into a shuffle, ease the pull.

Keep it level. Hold the band at about hip height so it pulls straight back.

Hold until they stop. Keep the tension on until the working partner has slowed to a walk. Easing off while they are still driving hard can tip them forward.

The broader rules for holding resistance on a moving partner are in Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

High knees on their own are a quick warm-up or conditioning drill. The band behind the hips lets the working partner lean forward into it the way a sprinter leans at the start, and asks the front of the hips (the hip flexors) to pull each knee up against a little resistance. That is why it shows up as an accessory for sprint drive. The partner can adjust the pull from one second to the next, which a band tied to a post cannot.

How Long

Sets of 15 to 20 seconds, swapping after each. Three to five sets each is enough. The working set is short and fast, and the time spent holding the band gives each partner a rest.

Making It Easier or Harder

Easier: shorter sets (10 seconds), a very light pull or a slower rhythm with full knee height.
Harder: slightly more tension or a few metres of forward travel at the end of each set, with the partner walking behind.

Staying Safe

Stable footing, clear of mats that slide or uneven ground.
No sudden release. Ease off at the end, never let go while the working partner is leaning.
Stop for any hip or hamstring strain.

Common Mistakes

Knees dropping. The tension is too high or the set is too long.
Leaning back. The working partner should lean slightly forward into the band.
Flat-footed landings. Stay on the balls of the feet.
Arms still. Drive the arms in time with the legs, as in a sprint.

Breathing and Rhythm

Breathing is quick and sharp, in time with the knees. Many people breathe out on every second or third knee drive. The partner holding the band can help by counting the last five seconds out loud, which keeps the rhythm up when the legs start to tire.

Rhythm also tells the partner behind how the set is going. A steady patter of feet means the tension is about right. Uneven, heavy steps usually mean the pull is too strong or the working partner is tiring. Either way, it is time to ease off.

Fitting It Into a Session

Use it as part of a sprint warm-up, after easier drills and before full sprints. It also works as a short burst in a partner circuit.

Partner-Resisted Sprint applies the same band setup to a moving sprint.
High Knees Distance Race makes high knees into a race.
A-Skip Drill is a related sprint drill with a skipping rhythm.

FAQ

How fast should the knees go?

As fast as you can while keeping them at hip height. Speed with low knees misses the point of the drill.

Should I move forward?

Mostly no. A small forward drift is fine, as the band keeps you leaning. The partner behind can step forward with you if needed.

What does the lean feel like?

Like the first step of a sprint. Your body tips forward from the ankles, with your hips and shoulders in a line.