It’s All Down Hill From Here
James H.Williams USATF Level 1 Coach
After every season I enjoy reflecting on Lauren’s performances and thinking about what was done right and what needs to improve. Not only do I change some elements of the training but I look at what I would really like to implement again next season. Two elements I like a great deal are hill runs. Up hills and down hills. Previously ,I wrote about the value of up hill running Why Is Hill Work So Important?
Today I will discuss the value of down hill running and how you can begin doing this with your youth athlete .
Why Down Hill?
Down Hill training befits include all of the following :
- Muscle elasticity
- Improves stride frequency
- Develops coordination
- Helps develop the proper use of arm action during the driving phase
- Helps develop foot action in the support phase
- Develops control and stabilization
- Improves speed
- Improves foot speed and leg turn over
- Helps teach runner to relax with control
In down hill running, the surface of the hill should be soft short grass, fairly even, sand or dirt trails. The youth athlete is using the resistance their own body weight to push against, so the driving muscles from which their leg power comes from have to work harder. Maximal stride rate is controlled by the athletes neuromuscular system and downhill running teaches your nervous system to allow you to run fast.
The athlete must adjust his body position forward so your body remains as close as possible to perpendicular to the hill This activity helps work hamstring muscles, gluteal muscles (hip extensors) and quadriceps. It builds strength in the hamstring muscles as it pulls the lower leg through rapidly during the recovery phase. Strengthens the gluteal muscles as they extend the hip behind the runner. Like any other skill, this is best achieved through practice. A hill with a maximum 15° decline is best. Use 20 meters to 40 meters to build up to full speed and then maintain the speed for 15 meters more. A training session should be a total of 2 to 3 sets of 2 to 4 repetitions. It is important to find an appropriate hill for safety.
The athlete should do the following as they run down hill:
- Apply a ” light bouncy” style with a good knee lift and maximum range of movement in the ankle
- Look straight ahead, as they run (not at their feet) and ensure their neck, shoulders and arms are free of tension.
- Find a moderate comfortable pace
- Focus on technique and body position
This preseason conditioning is fun and great for developing your youth athlete. With this and any other sports training activity,please use care as you train.If you have any questions seek out your local track coach for assistance.
Coach Henry Williams
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