A Heel Kick 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.
Similar to high knees but this time when you drive one knee up, make sure your lower leg and heel are coming behind you towards your glutes. Kicking that heel back with each step. 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.
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.