Demo & instructions
Hill Sprint
Also known as: Hill Sprints, Uphill Sprint, Hill Repeats
Instructions
A short, near all-out run up a moderate slope, followed by a slow walk back down. Each timed set is one sprint; the hill builds powerful legs and lungs while keeping top speed in check.
- Movement
- Locomotion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 8–30 sec
Setup
- 1Find a steady, moderate slope with good footing and a clear line for at least thirty metres.
- 2Warm up thoroughly with easy jogging and a few faster run-ups at a gentle effort.
- 3Start from a staggered stance at the bottom with your weight on your front foot.
Execution
- 1Push off hard and build speed over the first few steps rather than exploding from standing.
- 2Lean into the hill from your ankles and drive your knees up and forward.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
