Uphill v Downhill running
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28th Aug '09, 3:00pm
Hi,
I play Gaelic footabll which is essentially a stop start game with sprints never lasting longer than 6 sec's. Our club want to build an incline run which can be used by the players for both conditioning during the pre-season. I have been getting the opinions of coaches around the country and everybody has a different opinion on what the incline should be used for i.e. uphill or downhill running. It is my understanding that an decline should be at a much lower angle than that of the incline used for uphill running.
The different reports i am getting from coaches is
1) Not to build an uphill run but focus on downhill running as the players will develop better running mechanics.
2) Uphill running if performed incorrectly will wreck the groins of players and can lead to poor running mechanics
3) Uphill running is safe and will fire more muscle fibers than running on the flat
4) Downhill running is dangerous and can lead to overstriding and results in hamstring tears which is very prevalent in our sport.
As you can see there is alot of mixed opinon, myself I think an uphill run will be more of a benefit as it will improve strength in the posterior chain and I think reduce the chance of injury over if you are training on the flat or decline.
What are peoples opinion on this? What do people think is a suitable distance and angle for working for 1) uphill running and 2) downhill running.
I would appreciate your comments and ideas.
Joe
Off the top of my head
18th Dec '09, 3:20pm
Joe
Read your query and hope my advice is not too late. I haven't done any research on this but remember a few things from various lectures (uni etc.) and work-shops (fitness trainers stuff). Hope I am not offering duff advice but hopefully someone can correct me if I have. If I remember rightly then for downhill the slope need to be less than 15 degree incline. The aim of the downhill is to try to improve stride frequency/rate (remember that sprinting speed is determined by stride rate and length). Downhill sprinting works to reduce ground contact times and becuause the body is travelling faster than it would on flat ground the foot contact times must be faster to 'stay in tune' with the rest of the body. Anything over 15o and there is a greater risk of injury, due to falling over, but also running technique changes to prevent falling and actually brake the body to slow down so defeats the purpose of the exercise. Downhill work will lead to DOMS due to the eccentric loading so make sure it is done progressively (build up amount of sprints progressively). As far as distances then I would recommend distances of between 30 and 50 metres, but bear in mind that this work is specifically for maximum speed development and how often do your players actually sprint 30+ metres, if it is anything like football then not that often... you are better off developing acceleration and that can be developed through uphill work! Of course every player is different and I recommend that you test all your players for acceleration (5m or 10m sprint), speed (30m sprint) and max speed (flying start 30m sprint or 30 to 40 metres in 40m sprint) to assess your players strengths and weaknesses so they can be prescribed individual training! If you weren't in Ireland I could have came over to do the testing... mind you there are always cheap flights from Newcastle!!!
Uphill sprinting (US) can be completed on much steeper hills. US develops stride length, for a number of reasons but one of the most important is the development of the quads and calf-muscles which have to work much harder when running up-hill. A steeper incline is also beneficial as hopping and other plyometrics work can be completed going up or across the slope. I recommend distances varying from 20 to 60 metres (depending on slope and individual test differences [see above]). I remember doing lots of this work myself up a local hill that had a slope of about 60 m and 50o when I was trying to develop speed endurance, again though, most sprints are under 6 seconds so probably aim for most to be under 40 m.
I remember at athletics training when I was younger that we did both types regularly, I cannot see any reason for 'hamstring problem' you mentioned, other than regular work will develop the quads so correct hamstring work will need to be done (mostly in the weights room) so there is not too much of an imbalance between the quads & hamstrings.
Remember that if doing sprint work on hills always finish with some sprints on the flat, emphasising good technique, so the hill work doesn't impact on their normal sprinting technique.
Good luck
Tony