Performing sprints both up and down a hill can improve overall speed, according to Adam Kessler, speed coach and owner of Fitness Planning Consultants in Columbus, Ohio. He says, “Sprinting uphill will improve your stride length so you can cover more ground with each stride, while sprinting downhill will increase your stride frequency.” Combined, the two drills will help you maximize your sprint speed. Kessler recommends performing this drill three times per week, resting at least one day between workouts.
How to Do It:
Find a hill with a gradual incline of approximately 10 to 15 degrees
- Perform five uphill sprints
- Perform five downhill sprints
- Perform two to three sprints on flat ground
Sets/Distance/Rest: 1×20 yards each sprint with 60 seconds rest