To improve core strength and conditioning.

Set Up

  • Set up an agility ladder on a flat surface. Or create your own using chalk or tape.
  • Player starts at one end holding a medicine ball.
  • If you don’t have a medicine ball, a backpack full of laundry is a great substitute!

Med Ball High Knees Football Conditioning Drill


  1. Holding the medicine ball above your head, run with high knees from one end of the ladder to the other, turn around, and run back to the start.

Coaching Tips

  • Beginners may want to start using a high knee march instead of a high knee run.
  • Drive your knees up so that your thighs are parallel to the ground.
  • You can also do this drill with a walking lunge or high knee skip.