Are hips important to running speed? You bet they are. Whether you were lacking range of motion, the ability to move side to side, or strength and power, you will never be able to optimize your speed without hips. During this drill you must work for full range of motion. Low knees will not get it done. Drive your knees up to waist level or above. Be quick and explosive.
Review the reps and sets within a video and push yourself. Don’t be afraid to extend the rest. If your endurance is not keeping up lose the resistance. If you are able to maintain the pace add resisted sets.