Hill Drill Workout: Fleet Feet Running Club Full & Half - Balanced Movement Studio

Hill Drill Workout: Fleet Feet Running Club Full & Half

Brian Beatty, PT, CFP

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Hill Workout | Full & Half | August 28-29, 2018

Based on Arthur Lydiard hill workout progression 
Watch video for demonstration of Hill Springs and Hill Bounding drills

WARM UP

1 Dynamic warm up:
Lunge matrix, some long steps, open front of hips

2 Easy run warm up:
Run 1.5 mile easy to base of hill

WORKOUT FORMAT

1 Exercise set before each hill drill
30-45 sec for each exercise

2 Timed hill drills
3 sets of each hill drill, increasing time with each repeat (20, 40, 60 sec)

HILL DRILL #1: Hill Springing

Hill Springing– focus on push off & up, back leg drive, drive knees up, slow progress up the hill, short progression forward with each spring.

1 Stepping in Place
2Opposite elbow to knee crossover
3 High knees
4 20 second springs


1High knees
2Lateral step to high stand
3 40 second springs

1Lateral step to high stand
2Lunge step back
3back leg spring to push up
460 second springs

HILL DRILL #2: Hill Bounding 

Hill Bounding – focus on forward drive, extend back leg behind you

1Alternating Leg Forward Bend
2Walking Lunges focus on long back leg
3 20 second bound

1Alternating Leg Forward Bend
2Walking Lunges focus on long back leg
3 40 second bound

1Alternating Leg Forward Bend
2Lunge step back
3 Back leg spring
4 60 second bound

HILL RUNNING: 20, 40, 60 sec 

Hill Running  20, 40, 60 sec  (same exer set as previous workouts)

1Walking Lunge, Hover, High Stand
220 second hill run

1Diagonal Forward  Hop
2 40 second hill run

1Lateral hops, switching legs (do ea side)
2 60 second hill run

COOL DOWN 

 


Exercise Videos










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Balanced Movement Studio

5 out of 5 stars

Rachel Kelley
Rachel Kelley

5 out of 5 stars

posted 2 days ago

As a semi pro ultra runner I’m always looking for a tune up to make the many miles I run more efficient. Brian helped me rework a movement pattern in my shoulder, and abdominal rotation resulting in a 30 second per mile speed up, while feeling like I’m running with the same easy effort.
I also enjoy Scott’a yoga classes to help me relax and reset my very stiff body.