Hill Drill Workout: Fleet Feet Running Club Full & Half

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

[box type=”info”] Based on Arthur Lydiard hill workout progression 
Watch video for demonstration of Hill Springs and Hill Bounding drills[/box]

[box]WARM UP [/box]

[dropcap]1[/dropcap] Dynamic warm up:
Lunge matrix, some long steps, open front of hips

[dropcap]2[/dropcap] Easy run warm up:
Run 1.5 mile easy to base of hill


[dropcap]1[/dropcap] Exercise set before each hill drill
30-45 sec for each exercise

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

[box]HILL DRILL #1: Hill Springing [/box]

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

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

[dropcap]1[/dropcap]High knees
[dropcap]2[/dropcap]Lateral step to high stand
[dropcap]3[/dropcap] 40 second springs

[dropcap]1[/dropcap]Lateral step to high stand
[dropcap]2[/dropcap]Lunge step back
[dropcap]3[/dropcap]back leg spring to push up
[dropcap]4[/dropcap]60 second springs

[box]HILL DRILL #2: Hill Bounding [/box]

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

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

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

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

[box]HILL RUNNING: 20, 40, 60 sec [/box]

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

[dropcap]1[/dropcap]Walking Lunge, Hover, High Stand
[dropcap]2[/dropcap]20 second hill run

[dropcap]1[/dropcap]Diagonal Forward  Hop
[dropcap]2[/dropcap] 40 second hill run

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

[box]COOL DOWN [/box]


Exercise Videos