Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
CALVES
High Knee Grape Vine/Carioca
This drill layers a high-knee drive onto the classic crossover carioca, mixing lateral footwork with hip rotation. It challenges the hip flexors, quads and calves while sharpening coordination and lateral control. A strong warm-up or agility piece for athletes who need to move well sideways.
How to do it
- 1
Stand with feet shoulder-width apart and knees slightly bent, core engaged and chest up.
- 2
Keep your chest facing forward and let your hips swivel as you move.
- 3
Pump your arms in an exaggerated running motion for balance.
- 4
Cross one leg behind the other, then step the front foot out to uncross.
- 5
Drive the trailing knee up and across your body toward your lead side.
- 6
Plant that foot in front, push off the lead foot to uncross, and continue, doing equal reps in each direction.
Don't just watch — do it
Larry builds you a free workout and counts your reps in real time with your phone camera. No equipment needed to start.
Start training free