Hill Bounding with

Hill Bounding Drills for Runners with Enoch Nadler 2x Olympic Trials Marathon Qualifier and Head Coach of www.TeamFloridaTrackClub.com
Hill Drills we will cover in this video:
-Hill Knees
-Hill Springs
-Hill Skips
-Hill Bounds
Note: Always complete a warm-up before attempting these drills. Warm-up drill routine: • Active Warm Up Routine...

[@AverageRunningPT]

One of my favorite exercises! I have been doing these a lot lately.

[@thirdsakkarjonboon2695]

This is a good clip for explanation of uphill bounding in detail. Thanks for creating a great video.

[@teamfloridatrackclub3383]

Glad you found value in the video and thank you for the comment! Much appreciated and good luck with your hill drills!

[@mapleblack77]

Fantastic demonstration. Thank you.

[@adamfeerst2575]

Great video. I love the progression. As a coach, I hadn't thought about it that way. I'd add two key focuses: 1)Push off as quickly as you can when you land; 2)Think about hang time. While not something you want when running, where forward is better than up, but good here to get that powerful pop.

[@teamfloridatrackclub3383]

Adam, I'm gald you enjoyed the video! I agree with your key points, key for building power and leg stiffness!

[@craigtsmith6957]

Thank You very useful Enoch.

[@dangkhoaphung9454]

thanks so much

[@yeahhhhh9209]

Thanks man very effective drills,, i 've started to incorporate Lydiard Hill bounds for almost one year now and I've never experienced Achilles tendons pain since. and i fell more powerful too..,. unfortunately i got into an it band issue s 4 weeks ago due to a long run and now i can't do those drills until the pain is gone hope very soon

[@stephenhoward6506]

Love the video! I think it would make it more complete to show a longer cut of the real-drill. It's hard to get a feel for the cadence and rhythm of the drills in the slow-mo. Thank you for sharing though!

[@teamfloridatrackclub3383]

Thanks Stephen, sorry we didn't offer longer a longer cut of the real-drill speed. I can see how that would be useful. Key for these is finding a good rythem and focusing on power and form. If you do that, the cadence should come together for you. Best of luck!

[@giovanbattistafichera8439]

I'm sure I've done these, but on a flat. I suppose the incline makes them slightly more challenging. I'll try and incorporate them more often. Thank you Average Running PT for the recommendation! :)

[@teamfloridatrackclub3383]

The incline takes them from more of a form and technique-based drill and adds in power and strength work.

[@ebrensi]

If you ever get around to it I'd appreciate a clip of rear view and front view with these bounds.

[@genejensen9579]

Thanks for your time and instructions! I am in the hill phase of my schedule using Lydiard’s plan. You mentioned the repetitions lasting seconds and not the 3 to 4 minutes in his plan. Can you add color to that please? Is that if you are using it as a year around alactic activity?

[@teamfloridatrackclub3383]

Hey Gene, you're welcome! Living in Florida, we do not have hills lasting longer than around 90 seconds. In my training and coaching, I've used these more as a tool for strength training and technique building year round rather than for building lactate tolerance. I think their are likely benefits using them for shorter bursts and then also as Lydiard did for for longer durations in the the offseason from racing.

[@michaelyoung6837]

Pose Method running

[@marcinulkos6437]

Can these exercises be used throughout the year (once a week) or only after building the base?

[@teamfloridatrackclub3383]

In my experience, they can be helpful as a form of strength training throughout the year if you do them as drills with less repeats. Think 1-2 x up the hill with each variation with walking rest rest of 1-2 min between each. Focusing more on form and power than an aerobic workout. But if you want to do this as a longer workout with running between then I would recommend having a base and doing this during your strength/ endurance phase of training.

[@marcinulkos6437]

@@teamfloridatrackclub3383 Thanks for the answer.

[@CanoRunner]

How many of each one?

[@teamfloridatrackclub3383]

Hye Luis, that really depends on your training and goals. They are a great way to create power and strength in the off-season. I've found that 2-3 sets of each exercise work well once you get the form down. The focus is form and power and not so much on endurance and total time run.

[@CanoRunner]

@@teamfloridatrackclub3383 thanks for the advice! I did the hills this morning and it went very good ,i just finish my base phase last week and entered to strenght phase so this hill exercises will help a lot.👍

[@teamfloridatrackclub3383]

@@CanoRunner Glad to hear!