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Focused training to make you run faster, smoother and stronger!

Hill bounding is a key sport-specific skill and strength workout. When done correctly, it strengthens the tendons and connective tissue in your lower leg, promotes good running technique and will make you faster!

How To Do It
Starting on a hill, you begin running slowly, over-emphasizing the take off and landing (in other words, allow your heel to drop below the toe level, then spring back up). The recovering foot will barely graze the ground as it prepares to drive forward. You will also exaggerate your knee/hand drive upwards (as if you were skipping) - holding it for a split second in mid-air. It is important to note that you are moving as much UP/DOWN as FORWARD. This is not meant to be a hill sprint!!!

Video 1 | Video 2
(both are 3.9MB)

Typical Workout
Warm up for 20' (including one take of the hill)
Main: Do 6 to 10 reps of 45sec of hill bounding.** finish each rep w/ 5" of flat sprint (not uphill, but over the top!). Recovery for each rep is easy return to bottom of hill.
Warm down for 10-15'