Category: Strengthening
Type: Drill
HILLS
Drill description:
First, you must find a hill to run up. Preferably, a long, gradually sloping hill with a reasonable incline. It should allow the runner to gradually run up it. Make sure you are loose and warmed up before doing this exercise because it is taxing on the legs. The first interval to run is 20 yards and run all reps at full speed. Stop at 20 yards and walk back to your starting point. Rest one minute and run 40 yards this time. Walk back and rest. Repeat at 80, 100 and 150 yards. The distances just depend on what distance a runner runs. 220 and 440 yard runners may want to focus on the longer hill runs of 60-150 where the 100 yard runners may only need to run 20-60 yard sprints. Again, this can be tailored to your specific training needs. This exercise should develop power, lung capacity and help a sprinter to finish strong. You can mix up both distances and effort percentages to change the difficulty of running hills. Much of this may be decided for you by the availability of hills around you.
Submitted by: Coach Brad
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