Hill Sprints

SHORT HILL SPRINTS ARE USED BY SPRINTERS, JUMPERS AND THROWERS. JOHN SHEPHERD LOOKS AT WHETHER THEY CAN ELEVATE YOUR TRAINING

SHORT sprints – usually up to about 60m on reasonably graded hills – are seen as a means to improve sprint power and speed. The gradient has to be reasonable to allow the athlete to get up to top speed (albeit delayed by the hill) whilst maintaining sprint mechanics. Many sprints and jumps coaches will argue that these types of hill sprints (and downhills) can develop both greater acceleration and top-end speed.

Non-sprint/jumps coaches will also use hill sprints. For example, throwers may sprint over distances usually between 10m and 30m, to develop the type of explosiveness needed for the shot and hammer.

Researchers writing in the International Journal of Sports Science & Coaching looked at the effects of sprinting on a three-degree grade. The research involved 12 sprinters who were separated into two groups – the first did uphill and downhill sprints and the second only sprints on the flat. Both groups trained for six weeks.

In terms of testing, the researchers looked at the hills’ effect on top-end speed, step frequency, flight time, the braking and the propulsive aspect of the ground contact (concentric aspect) and sprint posture.

So, what was discovered? In the uphill-downhill group top-end speed was superior to the on-flat sprinters by 4.8% after six weeks. However, step frequency, contact time, flight time and the concentric aspects did not improve.

The researchers also noted sprint posture was unaltered. This led the researchers to state: “The combined uphill– downhill training method was substantially more effective in improving the maximum running speed in experienced sprinters than a traditional horizontal training method.”