Hills Sprints: Why & How?

Hill sprints are a popular training method among coaches and athletes looking to improve their speed and form. According to a study conducted by Delaney et al. (2021), running on hills with inclines ranging between 5-18% or 3-10 degrees, over distances of 10-30m, can decrease running speed (velocity) by up to 25%. This reduction in speed allows athletes to explore different acceleration patterns at slower speeds (force output) or higher speeds (velocity output), optimizing their training goals by focusing on specific technical qualities.

Hill sprints are particularly effective at targeting specific technical qualities in athletes. The incline of the hill forces athletes to adopt a "piston" action, aggressively propelling themselves forward by spreading their thighs apart, driving their knees forward, leaning their torso into the hill, and pushing back and down with stiff ankles. This helps improve stride length, stride frequency, and power output, while also making it more challenging to perform common errors such as poor posture, excessive arm swing, or incorrect foot placement.

Compared to other forms of sprint training, hill sprints offer several advantages. They are easy to use with large groups, require minimal equipment, and provide a natural feel for athletes. Additionally, the decreased speed caused by the incline of the hill makes it easier to focus on form and technique, while also reducing the risk of injury. However, hill sprints may not be as effective for targeting the first few steps of acceleration compared to resisted sprint training such as sled sprints or prowler pushes.

“he hill forces athletes to adopt a "piston" action, aggressively propelling themselves forward by spreading their thighs apart, driving their knees forward, leaning their torso into the hill, and pushing back and down with stiff ankles”

Here is an example of a session (feel free to use):

>Warm up
> Session (Hill sprints) @ 10 degree hill: 4x10m ( rest: 1 min)> 3x20m (2 min) > 4x30m (3-4 min)
Total high speed volume: 220m
This follows my general reccomendations for trying to keep acceleration work between 150-300m of high speed volume and 60-90s per 10m or 1 second of high speed sprinting.

Summary:

Overall, hill sprints are an effective and efficient training method for athletes looking to improve their speed and form. By targeting specific technical qualities, athletes can optimize their training goals and achieve their full potential.