Downhill Sprint Workout
Downhill sprinting is something that often gets overlooked in training programs, as most coaches will be sure to include a day of uphill sprinting during the off-season. The benefits of uphill sprinting are obvious – increased power in the sprinter muscles that leads to a better drive phase and the ability to reach top speed later in the race. It also compels more vigorous arm action, which carries over to when sprinting on flat land.
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But downhill sprinting provides significant benefits too. Namely, it increases stride length, which can be hugely important for athletes who are struggling to three-step without bounding. And the increased stride length forces the legs to turn over faster. The increased turn-over is the key benefit for hurdlers of all skill levels.
When doing downhill sprinting, it’s important to find a hill that is not too steep. A 5% gradation is ideal; 10% should be the max. A hill too steep can make the athlete susceptible to quad strains and hamstring strains caused by over-striding. Also, survey the landscape before beginning the workout to make sure there are no dead spots in the grass where an athlete can turn an ankle or twist a knee. Finally, downhill sprints should never be longer than 100 meters – again, sprinting downhill too far can lead to injury.
The workout:
3 sets of (4x80m) downhill.
Place a cone at the start line and another at the finish line. It’s easiest to use a walking measuring stick to measure the distance.
Within each set, walk back to the starting line and go again. Max recovery time should be 1:30.
Between sets, rests 4 minutes.
When running downhill, the temptation will be to put the brakes on, so to speak, because you will feel a bit out of control. But the point is to not slow yourself down, and don’t settle for letting the hill push you forward. Actively sprint down the hill to ensure that you will improve your turnover and cover the distance faster than you would if you were running the same distance on flat land.
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