Hill Sprints
Athletics Weekly|June 7, 2018

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

Hill Sprints

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.”

Bu hikaye Athletics Weekly dergisinin June 7, 2018 sayısından alınmıştır.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

Bu hikaye Athletics Weekly dergisinin June 7, 2018 sayısından alınmıştır.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

ATHLETICS WEEKLY DERGISINDEN DAHA FAZLA HIKAYETümünü görüntüle
Carbon Footprint
Athletics Weekly

Carbon Footprint

You'd have had to have been running on a different planet to miss all the recent debate about carbon-plated shoes. The talk of bans and performance enhancement has been so widespread that even non-runners are asking their running friends about the potentially magical footwear.

time-read
2 dak  |
March 26, 2020
Athletics Weekly

Trail time

WHEN looking for a trail or off-road running shoe, it’s often all about the grip. However, given that no two paths are the same, careful consideration is required. What’s the terrain like where you’ll wear the shoes the most? If you’ll be negotiating soft, wet and muddy conditions then look for deeper lugs. For tackling gravel tracks and forest trails then more evenly spaced lugs will work better. When it comes to cushioning, consider how hard the ground will be; if it’s soft then you’ll be fine in low-profile shoes, but on those firmer tracks reasonable cushioning will be called for.

time-read
4 dak  |
March 26, 2020
Stay neutral
Athletics Weekly

Stay neutral

EVOLVING every year, if not month, neutral cushioned shoes are seeing developments in cushioning materials and dynamics at a pace which is nothing short of astonishing. The latest models feature new polymers in the midsoles to give them a cushioned feel while at the same time keeping their weight to a minimum. Give them a spin and choose the most comfortable for mile after mile of shock absorbing running.

time-read
5 dak  |
March 26, 2020
Support network
Athletics Weekly

Support network

WHEN it comes to ‘over-pronation’, a common question is ‘how much is over?’. With no hard and fast rules, it’s best to choose a shoe that instinctively feels right. Gait analysis can often assist in helping you make this choice and your specialist running store is always a good place to start if in doubt. To help you make that choice, here’s a selection of some of the best ‘support’ shoes around.

time-read
4 dak  |
March 26, 2020
Need for speed
Athletics Weekly

Need for speed

THE racing shoe segment of the market is becoming somewhat split. This is partially due to the rise of carbon-plated footwear but also the fact that many shoes are becoming much lighter. Here we take a look at some of the leading contenders to toe the line in.

time-read
2 dak  |
March 26, 2020
Athletics Weekly

Gadget show

WITH technological products to enhance every area of life, running is now no different. From headphones to treadmills, the devices to aid performance and recovery are endless. Here we take a look at some of the latest gadgets and gizmos to enhance your training.

time-read
6 dak  |
March 26, 2020
What's in a shoe?
Athletics Weekly

What's in a shoe?

We bust some of the jargon around footwear

time-read
1 min  |
March 26, 2020
How To Prime Your Immunity
Athletics Weekly

How To Prime Your Immunity

Taking steps to shore your body’s defences has never been more important. Here’s how to do it, says Peta Bee

time-read
6 dak  |
March 26, 2020
English Schools Survival At Stake
Athletics Weekly

English Schools Survival At Stake

Covid-19 could lead to ESAA losing thousands this summer

time-read
2 dak  |
March 19, 2020
Covid-19: Athletics Events Are Wiped Out
Athletics Weekly

Covid-19: Athletics Events Are Wiped Out

Unprecedented calendar changes due to Covid-19

time-read
3 dak  |
March 19, 2020