Are short hills good for sprinting? I feel it helps my form a lot. Today myself and 3 of my teamates did four 250m hills with 2 minutes rest inbewteen each. Sound ok? I felt it simulated a 400m race.
Hill workouts?
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Participant
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Participant
250m is not a SHORT hill.
A 30 meter hill would benificial in helping with acceleration strength as well as well as acell mechanics.
The 250m hill you did may be benifical early in the year as means to get in shape and build your base for the year. -
Participant
How steep can the hill be? There's a hill that's paved (track surface) by where I live. It's about 30 meters long and about 30 degrees. Seems sort of steep.
Would it be good to teach acceleration or would it screw up form? Keep in mind, I'm training for basketball not track. I see alot of people use it for conditioning.
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Keymaster30 degrees is pretty steep but if you kept the sprints short and used it on a limited basis I think it would be ok. At an incline that steep, it might have just as much value for other activities (walking lunges, backwards running, etc.) as for running.
ELITETRACK Founder
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Participant
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Participantmike,
What about very short runs of 6m? Since the stride is shorter the times are longer and can work arm action…
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Participant
That sounds right, on any hill I feel like my arm action is much greater, making me much more efficient on level surfaces (the track)
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Keymaster
[i]Originally posted by delldell[/i]
Walking lunges UP it right?
What would be the etc.?
Running backwards up it?
So, run about halfway up (15M)?What kind of an effect would it have on mechanics? Positive or negative.
I need to go check it again, it might be even longer than 30 M.
My last post should have read "30 DEGREES" and not "30 meters"…..I have edited it to reflect this.
You could do a number of variations of walking lunges up the hill (backwards, forwards, low lunges, side, etc), as well as backwards running, and various forms of skipping exercises. None of these should have any effect on forward running mechanics whatsoever other than the potential indirect benefits from increases in strength and mobility.
ELITETRACK Founder
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Keymaster
[i]Originally posted by Phoenix[/i]
mike,What about very short runs of 6m? Since the stride is shorter the times are longer and can work arm action…
I like this idea. I had never really thought of using hill runs for that short a length or to focus on arm action but that sounds like it could be a good idea. :eureka:
ELITETRACK Founder
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Participant
Mike,
The reason I asked you is that I see some benefit with hills with many athletes….from what I have witnessed (observation is ok!! you don't need Ralph Mann studies all the time)
I have a hill that is grass and steep (15-30degrees) and use sprints sets of 20 to gage fatigue (dell dell are you listening) myself after watching some elite athletes train. The steps are from 8-12 and get the arms to really get agressive. Since their is no balance athletes can get out of their comfort zone… I like 10-20m bursts to feed the nerves for swimmers because swimming is slow in regards to limb velocity.
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