Exercise of the Week: Hill Repeats | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Hill Repeats

January 17, 2013


The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight Hill Repeats, a drill  that improves endurance and running speed.

Who’s Doing It

  • Chris Legh, professional triathlete

Muscular Benefits

  • Increases speed and endurance

Sports Performance Benefits

Hill Repeats improve race endurance by challenging your quads, hamstrings, glutes and calves when running uphill. Repeatedly performing this drill trains these muscles to delay lactic acid build up, which will help you run faster for a longer time. Also, sprinting uphill teaches you to land on your midfoot and maintain your posture to find an efficient running form. This eliminates wasted stride energy, making it easier to power up challenging hills during a race.

Hill Repeats How To

  • Sprint uphill for specified time
  • Walk downhill for 20 seconds, then jog the rest of the way
  • Recover briefly at bottom of hill before next run

Sets/Duration: 4x30 seconds; as you progress, increase to 6-8x2 minutes

Coaching Points

  • Land on midfoot with each stride
  • Maintain proper form throughout run
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 82,700
Colin Kaepernick Explains His Ridiculous Socks
Views: 23,792,114
Brandon Jennings: "Always Improve"
Views: 2,590,465

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,546
Path to the Pros 2015: Devin Smith Views: 28,813
Blake Griffin Interview and Cover Shoot Views: 574,257
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,880,088
Two-Ball Dribbling Drill With John Wall
Views: 3,359,483
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,383
Drew Brees Will Not Be Denied
Views: 7,834,380
Dwight Howard Stays in the Gym All Night
Views: 3,880,088

Load More
More Cool Stuff You'll Like

Get in Game Shape With 4 Conditioning Combos

4 Killer Conditioning Workouts. Ask 10 different people what makes up a good conditioning "exercises", and you're liable to get 10 different answers....

Training with the Elevation Training Mask 2.0

7 Footwork Drills That Give You an Advantage

5 Brutal Sprint Drills That Push the Lactic Threshold

Can You Survive the

4 HIIT Workouts That Will Get You in Shape Fast

Get in Basketball Shape With the Right Workout

Improve Your Aerobic Fitness in the Off-Season

STACK Challenge: 500-Meter Row

4 Simple Drills to Improve Your Endurance

High-Intensity Interval Training: How Much Is Too Much?

LeBron James's Insane Conditioning Drill

Alternatives to Boring Cardio Training

Training Secrets of UFC Champion Johny Hendricks

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

STACK Challenge: Finish Strong

Get in Shape With 5 Intense Lower-Body Finishers

ZSeries 10-Minute Workouts: Interval Sprints

Win the Fourth Quarter With These Basketball Sled Push Finishers

In Defense of Cardio

STACK Challenge: The 10/10 Treadmill Challenge

How Sporting Kansas City Stays 'Sporting Fit'

Can You Pass Drew Brees' Conditioning Test?

Get in Shape With This Basketball Conditioning Workout

ZSeries 10-Minute Workouts: The Hill

Baseball Conditioning: Why You Need an Aerobic Base

5 NBA Players Who Found Their Game After Losing Weight

Test Your Toughness With the Who Dat? Challenge

Can You Survive These 4 Crazy Plate Push Finishers?

Can You Handle the Husker Toughness Test?

LaTroy Hawkins' Epic Battle Ropes Workout

How to Avoid Hockey Conditioning That Slows You Down

The Mount Everest Treadmill Challenge

Off-Season Conditioning: Full-Body Med Ball Workout

How Much Conditioning Do You Really Need?

Understanding the Benefits and Risks of Altitude Training

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Advanced High School Football Summer Conditioning Program

STACK Challenge: 5 Minutes of Treadmill Torture

In-Season Baseball Pitcher Workout Program

ZSeries 10-Minute Workouts: Fartlek Run

Who Invented the Burpee?