Take off and land on the balls of your feet. If you’re using good form, your feet will be lined up directly below your knees. Your feet should not be extended out or bent back. High knees consist of lifting your knees as high up as possible, your left and right knees raising and lowering in an alternating fashion.
You should only progress to this stage if you have healthy knees and ankles. At first, you may want to jump just a few inches off the ground, working your way up to double high knees. If you’re an advanced athlete, you can mix double high knees with other high-intensity intervals for a more complete workout.
While doing high knees, be sure your back is straight, arms are swaying, and eyes are focused straight ahead. Lift your left and rights knees as high as possible in an alternating fashion for the duration of your high knee exercise. Knees should be raised and lowered at the same speed, starting off slowly and gaining speed as your comfort in performing the exercise increases.
Slow your movements down if your form begins to suffer.
Focus on achieving a high turnover of performing many high knees rather than racing down the hallway. Be patient and focus your attention on single areas of improvement at a given time, rather than many all at once.
Let your arms hang while tucking your elbows into your sides. Bring your hands up so that your forearms rest parallel to the ground, with your feet a couple inches apart. This will be your starting position. [6] X Research source
If you’re just getting started, it’s okay to start small and work your way up to high knees. At first, jump just a few inches off the ground. As you get better at jumping rope, jump higher, bringing your knees up. When you’re ready, start doing high knees. Since this exercise is very intense, you should only do it 2 to 3 times per week.
Always start out the exercise slow and build up into a faster rhythm as you work into it. Your knees should be rising and lowering at the same speed, consistently increasing in speed as you gain confidence in the workout. Repeat these motions until the necessary time has elapsed, or total number of repetitions have been completed, as outlined by your workout regime.
You can also alternate from the left to right foot with each jump, within the same set.
