What Is the High Knees to Stick Drill?

The high knees to stick drill combines the classic high knee sprint drill with a deliberate “stick” or pause at the top of the movement. That pause is what separates this drill from a standard high knee drill and makes it so effective as a teaching tool. By stopping and holding the position, athletes are forced to feel and internalize proper sprint posture — knee driving up, opposite arm driving forward, and the body balanced in a powerful, upright position.

The goal is to reach what coaches often call a 90/90 position: the front knee bent to roughly 90 degrees, the hip flexed to drive the thigh parallel to the ground, and the arm on the same side bent at approximately 90 degrees and driving forward. This position mirrors what an athlete should be achieving with every stride during maximal acceleration, making the stick portion of the drill a powerful feedback mechanism for both the athlete and the coach.

How to Perform the High Knees to Stick Drill

No equipment is needed — just enough open space to perform the movement comfortably. Begin by standing on one foot with the opposite knee raised and the opposite arm driven forward, as if you were frozen mid-sprint. From that starting position, perform a series of alternating high knee steps, counting an odd number of repetitions — typically three — before sticking and holding the final position.

Using an odd number is an important coaching detail. If you use an even count, the athlete will always land on the same leg they started on, which eliminates the coordination challenge and reduces the training value of the drill. Counting to three forces athletes to alternate their landing leg and requires them to stay mentally engaged with the movement pattern throughout each set.

Begin the drill in place at a slow, deliberate tempo. The focus during this phase is building an understanding of where the body should be — not speed. Once the athlete demonstrates control and awareness of the position, begin performing the drill moving forward in space, covering roughly five to ten yards per set. The forward progression introduces a more sport-specific stimulus and begins to bridge the gap between the isolated drill and actual sprint mechanics.

Why Arm Mechanics Matter in Sprint Training

One of the primary purposes of the high knees to stick drill is reinforcing arm-leg sequencing. The arms and legs are not independent during sprinting — they work together in coordinated opposition, and the arms actively contribute to running speed. Athletes who run with tight, crossed-up, or passive arms are leaving speed on the table. By pairing the arm drive with each knee lift throughout this drill, athletes begin to develop the neuromuscular pattern of using the arms intentionally on every stride. Over time, that arm action translates directly into faster times and more efficient sprint mechanics.

Who Benefits Most From This Drill

The high knees to stick drill is best suited for beginner to intermediate athletes. True beginners will initially struggle with the coordination demands, but consistent repetition will pay off quickly — especially in developing that initial knee drive off the line and cleaning up arm mechanics that tend to be passive or crossed at slower training speeds.

Intermediate athletes who already have some sprint training experience will see the most noticeable carryover in stride frequency and ground force application. After consistent exposure to this drill, these athletes tend to drive their knee harder coming out of a starting position, push their foot into the ground more aggressively, and display better forward lean mechanics during acceleration.

Programming the High Knees to Stick Drill

Perform this drill during the speed or dynamic warm-up portion of practice, before any sprint work. Start with ten repetitions on each side in place, focusing entirely on position quality. Once movement quality is established, progress to the traveling version for five to ten yards per set. After completing your technique sets, pair the drill directly with short acceleration sprints to help athletes feel how the pattern translates into actual movement. This drill-to-sprint pairing is one of the most effective ways to make technique training stick and produce real speed improvements on the field or track.