Training Hill Sprints for Explosive Conditioning

I’ve done hill sprints off and on many times over the years and I can say without a doubt they are one of my favorite exercises. This is because they give you some outstanding benefits.

Let me start by saying how to do hill sprints. First, if you haven’t done any sort of running recently you don’t want to jump in and start sprinting all out. If you are in shape, do at least one session jogging or running the hills, but not going all out.

For those, not in great shape already, jogging may be all you can muster. Even for sedentary folks just walking the hill may be optimal.

Keep in mind why easing into this intense exercise is important. For one, you’ll be less sore the next day, but also you will dramatically lessen the chances of injury.

Also you should warmup before sprinting. I don’t recommend any static stretching. Instead just do a short jog. For me all it takes is jogging to the hill to begin my sprints.

What sort of hill should you use? Virtually any level of incline will work. Obviously, the steeper the hill the harder the exercise will be. If you have no nearby hills, steps can be a valid substitute, though I must say I don’t like stairs as much.

What is important is length. I find the optimal length is whatever you can sprint in about 30 seconds. Go longer and you won’t be sprinting all out. Shorter and you don’t have enough time to even run out of breath. If you have a large hill you can always just run a portion of it.