Hill Sprints
- Level
- Intermediate
- Movement
- Sprint
- Tracks
- Distance
Works
Glutes Quadriceps Hamstrings Calves Abdominals Back Shoulders
How to do it
- Choose a hill of about 5–15% grade with even footing and a clear run-out at the top.
- Warm up for 10 minutes with easy jogging, leg swings, skips and 2–3 build-up runs.
- Mark a start point at the base and a finish point 20–60 m up the slope.
- Take a staggered stance at the start and lean slightly forward.
- Drive off the back foot and sprint up the hill at maximal effort.
- Lean forward from the ankles to match the slope, and pump your arms hard with elbows at about 90 degrees.
- Land on the balls of your feet under or just ahead of your hips, and sprint through the finish mark before slowing gradually.
- Walk slowly back down to the start to recover fully, then repeat.
Common mistakes
- Bending forward at the waist instead of leaning from the ankles.
- Overstriding by reaching far ahead with the foot.
- Cutting recovery short so the sprints become tired jogging.
- Skipping the warm-up before maximal efforts.
Safety
Warm up thoroughly, because maximal sprints place high demand on the hamstrings and calves.
Avoid wet, loose or uneven surfaces, and walk rather than run on the way down.
Build sprint volume gradually if you are new to sprinting.
Tips
- Lean into the hill from your ankles, not your waist.
- Drive your knees up and push the ground behind you.
- Keep your arms powerful and your face and shoulders relaxed.
- Stop the session when your speed drops noticeably.
Details
- Base movement
- Sprint
- Legs
- Alternating
- Torso lean
- Leaning forward
- Pace
- Sprint
