Hill Drill Workout: Fleet Feet Running Club Full & Half
Brian Beatty, PT, CFP
Hill Workout | Full & Half | August 28-29, 2018
Watch video for demonstration of Hill Springs and Hill Bounding drills
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
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 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 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 (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
Exercise Videos
Categories: Brian Beatty's Blog, Fitness and Strength Exercises, Fleet Feet Training Groups, Running Resources