A High Knee Drill is a dynamic warm up drill that will activate your quads, hamstrings, calves, glutes, and hip flexors - a great lower body exercise. It will also improve muscular endurance, balance and coordination.
Simple high knees! Driving one knee up and then the other as you move forward. Keep your core engaged, shoulders back and upper body tall as you move forward. Just like when running - your arms should follow your leg movements, remember to keep those elbows tucked in. Foot should remain in a dorsiflexed position as you lift the knee high.
The focus is not how quickly you're moving ground. The emphasis is on a high cadence. Keep the steps short to ensure your foot is landing directly underneath you with each step.