Recent research has uncovered some potential benefits of hill sprints into training for team sport athletes. The research involved 22 sub-elite Gaelic football and hurling players who performed 10-meter sprints on three different surfaces: a flat surface, a 5° incline, and an 8° incline.

Mike Young’s approach to developing speed

While it’s not surprising that uphill sprints resulted in slower times, the researchers found significant changes in kinematics. Specifically, hill sprints led to decreases in step length, step frequency, and step velocity, while increasing ground contact time.

These effects became more pronounced with steeper inclines. The kinematic adjustments observed during uphill sprinting appear to optimise force production during ground contact, suggesting that this type of training can enhance acceleration by promoting greater force generation.

Are hill sprints beneficial for developing acceleration?

Recently, world-renowned Mike Young shared a concise Instagram reel packed with valuable insights on sprint training. He begins by emphasising a critical point: if you’re sprinting at an intensity below 95% of your maximum, you’re not really sprinting you’re just running fast!

From there, Young argues that consistent sprint exposure is essential for protecting athletes from injuries, noting that submaximal running is less effective for boosting speed or preventing injuries compared to true sprinting.