Hill Sprint
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Gastrocnemius, Soleus, Erector Spinae
Movement pattern
Resisted Acceleration on an Incline
Training goal
Acceleration
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Build horizontal force production and a strong forward lean with less hamstring strain risk than flat sprinting.
How it fits the system. An intermediate-level resisted acceleration on an incline entry in the Speed & Acceleration section, programmed to develop acceleration. Related work in the library: Push-Up Start and Crossover Step.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Gastrocnemius, Soleus, Erector Spinae
Movement pattern
Resisted Acceleration on an Incline
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Find a hill of 5–15 percent gradient.
- Start from a two-point or three-point stance.
- Sprint maximally for 20–40 metres, driving the knees forward and down.
- Walk down for full recovery before the next effort.
Coaching Cues
- "Push the hill away."
- "Piston the knees, do not reach."
- "Let the lean come from the ground, not the waist."
Common Mistakes
- Bending at the waist rather than leaning from the ankles.
- Using a gradient so steep that mechanics break down.
Progressions & Regressions
Progressions
Increase distance, or reduce gradient to move toward flat max-velocity work.
Regressions
Shorten the distance to 15 metres, or reduce to a submaximal effort.
When to Use It
When to use
Early speed blocks, hamstring-conscious phases and return to sprinting.
When not to use
Acute calf or Achilles pain.
Programming
6–10 efforts of 20–40 metres, 2–3 minutes rest.
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