NON-SPECIALIST RUNNERS CAN IMPROVE RUNNING WITH UPHILL-DOWNHILL TRAINING
Paradisis, G. P., & Cooke, C. B. (1998). The effects of combined uphill-downhill sprint training on biomechanical variables. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 1467.
Male physical education students were divided into three groups (N = 9). One group served as a control. The experimental groups sprinted maximally three times a week performing the same intensity and volume of exercise. For the first four weeks, each group sprinted 80 meters six times. For the remaining four weeks, one extra sprint was added each week. Group A trained on an uphill downhill platform - 10 m flat, 20 m at +3 degrees, 10 m flat, 20 m at -3 degrees, and 10 m flat. Group B trained only on a horizontal surface.
The uphill-downhill group improved in maximum step velocity, the main contributor being an increase in step rate. Vertical jump measures, step length, and contact time did not change.
Implication. Uphill-horizontal-downhill training of the form used in this investigation has the potential of improving running mechanics in non-specialist runners.
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