Why You Should Do Hill Sprints in 15 Seconds 😤

#running #legday
I love hill sprints. Well, I have a love/hate relationship with them, but what good relationship doesn't involve aspects of both! Hill sprints offer a few unique advantages that you can't get from running on flat ground...

1. They naturally shorten the stride length. This means that the hamstrings are not being elongated quite as much as with running on flat ground, reducing the risk of suffering a strain. If you are not accustomed to sprint work then starting by running up an incline can be a good way to condition your body to this stressor in a safe manner.

As well, because the stride length is shorter I personally find that I require much less warm up time to start hitting high quality reps. A boon if you're in a time crunch.

2. They force to stay forward in the drive phase of the sprint & accelerate continuously through the run. You can never achieve full upright running mechanics because if you try to you will bleed power. So you keep driving and you keep accelerating. If you're an athlete who needs to work on improving that 10-20yd short burst speed then hill sprints will be an amazing tool in this regard.

3. Because acceleration mechanics are maintained throughout the entire sprint there are naturally longer ground contact times with each stride. These longer ground contact times will help you to build power in the legs by giving you more time to develop force, similar to a resisted sprint. It's less reactive, more explosive.

4. They are absolutely epic for conditioning purposes! Just 5 sprints up this hill had me absolutely gassed man, even with plenty of rest. My glutes, quads, hamstrings, and calves were all crazy pumped up as well. So if you're looking for an amazing conditioning effect in a short period of time look no further than the hill right outside your house!

Overall this is a relatively safe tool with a myriad of awesome benefits that are hard to replicate elsewhere. Be safe & have fun!

[chaosdisciple]

That was the most information I've ever got from a short.
My head is still spinning.🤣

[ibrahimalameddine]

Hill sprints and incline sprints are excellent excercises for wreslting. Helped me with being more explosive

[ryandeffley]

Have always loved hill sprints.

There's a park near me with an overpass that has a steep ass hill and it's about 100 yards long. Hitting that 10x gets it done.

[AcceleratingUniverse]

0:13 POV: you just defeated Alec Enkiri in mortal combat. Will you spare him or take the spoils ?

[TexicanMr]

You've been killing it. They're good enough for Walter Payton and Jerry Rice; they're good enough for me!

[aaronlatif]

Nice, yeah just mostly commenting for the algorithm.

If I had a football team (a common scenario I think of is how I would build a program for a smaller middle or high school) I think Id have them do half the forward sprints up hill and half on normal ground. One of the many reason is to save some wear and tare (as stated in the vid and accompanying post) but still expose the athletes to some of the impact from running - to adapt slowly and then assume sport specific, general practice, and games will further build up the tolerances to non impact injury. You can probably even go from 80% or more uphill and week by week work to mostly normal to really condition the body and slowly adapt it.

Just did a set yesterday, wow am I sore today. Was doing flat sprints for a few months, but I think I'll stick with these now, less chance for an injury.

[joshlennard]

Could you let us know the benefits of short repetitions vs long.

How steep our hills should be and how steep is too steep

Grass vs road

Rest times

[the_man_emperor_of_mankind]

Considering my XC coaches had hill training as it's own day, yeah, it works, but it sucks

[limeallens]

Try this on a 30% grade on a mountain side about a 100ft up. Come back down rest 5 seconds and repeat 10 times then get back to me.

[conan-thelastbarbender]

Considering your front squat, I would expect you to be really fast

[OnTheEdgex]

Do you have any advice for playlnter fasciitis. Been half a year and it made it hard to train :(

[smolkafilip]

How much of an incline if you can choose?

[wewumboyouwumbo]

Do you do these the same days you lift or on rest days?

[jeffmax]

If they shorten ur stride wouldn't it make u slower

[fingerstyleguitas]

Ahh... Drawback of living on a plains ! There are no hills for miles.

[A_ajalah]

Do it slow & you can get more endurance

[nelsonreed]

Running downhill is actually betters gravity makes you move faster than you would on your own.. and your body either adapts or you start rolling 😂😂