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HILL SAND Training

"Hill Sprints bring out something that you can't really get in the weight room, something that you really can't get on the track. All the guys that I know that worked out on a Hill, they were a cut above the other competition around the league and they had long careers." ~Mike Singletary~

Whether the GOAL is speed, explosion, conditioning or just general health, Hill Sprints can potentially be a part of your repertoire.

Hill Sprints have more benefits than you know, with the correct programming behind it. Here are my top three reasons for doing our program:


Because you are running up a hill, you never reach maximum limb speed! This serves as a build-in-safety mechanism for your hamstrings! Remember, the strength-to-bodyweight ratio is a key component in predicting sprint speed (many of you have a great one so be careful and use a hill. Your middle man.


Hill sprints make you stronger, like weight training, make you stronger! Hill sprints bridge the gap between strength training and speed training, as they would toward the middle of the force-velocity continuum.


The angle of your body sprinting up a hill is very similar to the acceleration phase of sprinting, offering direct strength transference.

Let's not forget that Walter Payton did them, who else could carry 30 times a game with that type of speed.


Sand is a great training tool for improving speed and agility. It provides resistance that challenges your muscles, helping to make you faster and more explosive. The constant shifting under your feet engages small stabilizer muscles that improve balance and reduce the risk of injury. Athletes ranging from basketball players to boxers have followed Payton's lead. Sand Training has many sport performance benefits and injury-prevention benefits. The sand is a great surface for Plyometric exercises and our workouts have been proven to be effective in improving players' speed and agility.


Another benefit is the instability of the sand, which requires the muscles that stabilize joints in the ankles, knees, hips, lower back, and core to continually compensate and adjust during movement. This causes a great range of motion in the joint and strengthens the muscles, improving balance and preventing injury.

In addition, to these stabilizer muscles, prime-mover muscles are activated, making sand training easier on the joints than workouts on stable ground. Sand work also alleviates compressive forces on the joints during running, jumping, and walking. With less stress on the joints, over-training symptoms are less likely to occur.

$10 drop-in (unlimited monthly members)

$20 drop-in  (non-unlimited monthly members)

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