Take to the hills! Sport specific strength is most appropriately achieved through functional strength training and the best strength training for running is hill repeats. This week, we’ll take you to a short hill near the track and do a few repetitions of different styles of hill training. For those following along at home, find a hill of moderate incline that takes about 10-15 strides to cover. A hill of well manicured grass like the edges of a baseball or soccer field is best but these drills can also be done on paved surfaces – just make sure that you have an adequate base of road running before attempting on asphalt. And stay away from concrete.
Repeat the following cycle about 4 times: UP #1 – sprint (emphasis on drive, leg extension and achieving maximum leg power); down easy; UP#2 – leap or bound for either distance or height; down quickly emphasizing rapid leg turnover, especially at the bottom of the hill where you rejoin the flat; UP #3 – bound laterally, slowly moving up the hill but really emphasizing the side to side motion; down easy; UP #4 – skip for either distance or height, being sure to achieve as much leg lift as you can get from your hip extensors. Finish with 2-3 rapid sprints, carrying your speed and momentum through the crest of the hill and 10-15 steps beyond.
Warmup: 10′
Workout: 4 x 4 x hills
Cooldown: 10′
Post-cooldown: strides, high knees, leg swings, fast feet
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