Coach's Corner: One Simple Cue That Helps D1 Athletes Produce Elite Speed Results | D1 Daily

Clif Marshall is D1 Training's Senior Director of Coaching and Pro Training. In Coach's Corner, Clif shares his insight gained from more than 20 years working in strength and conditioning.

“Knee Up. Toe Up.”

This simple coaching cue helps produce elite speed results.

When an athlete's front knee drives up and the toe stays up (dorsiflexed), everything changes:

✔️ It puts your body in the right acceleration angle
✔️ It allows for proper force application into the ground
✔️ It reduces ground contact time
✔️ it sets up a violent, efficient next step

If the toe drops, you lose force. If the knee stays low, you lose power.

Speed isn’t just effort — it’s position.

Train it. Drill it. Demand it.

If you want “Toe Up” to show up in your sprint… you must train it with intention.

My favorite drill to train this concept? The Wall Drill.

The wall drill forces:
✔️ Proper shin angle
✔️ Knee drive
✔️ Toe up (dorsiflexion) every rep
✔️ Projection through the ground

If an athlete can’t hit positions on the wall, they won’t hit them at full speed.

Slow it down. Own the position. Then go be fast.

How to Perform the Wall Drill

1. Body Position

Hands on wall (shoulder height)
Arms locked out
Body at a ~45° angle (straight line: head → heel)
Core tight, ribs down

2. Leg Action

One foot on the ground (ball of foot)
Opposite leg drives up
Knee up
Toe up (dorsiflexed)

3. The Movement

Switch legs aggressively
Think: “Punch the knee up, drive the other leg back”
Strike down and back into the ground (not straight down)

4. Rhythm Options

Holds: freeze at top position (own it)
Slow switches: build control
Fast switches: game speed

Coaching Cues
✔️ “Knee up, toe up”
✔️ “Push the wall away”
✔️ “Hit the ground and go”
✔️ “Don’t let the heel drop”

Common Mistakes
❌ Heel hitting the ground
❌ Toe pointing down
❌ Sitting back (losing angle)
❌ Short, choppy knee drive

“Knee Up. Toe Up.”

Train it often and become faster.

D1 Training is built for the Everyday Athlete—no matter your age or fitness level. Whether you’re looking for personalized coaching through personal training, the energy and accountability of a group fitness class, or a variety of high-impact fitness classes, our expert coaches are here to help you reach your goals. D1 also specializes in youth strength and conditioning, developing young athletes with age-appropriate programming that builds confidence, strength, and long-term success. Wherever you are in your fitness journey, D1 is the place to train.