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Hill sprints are one of my go to tools for developing acceleration. They regulate intensity/ limit velocity, emphasize projection and posture, and teach athletes how to direct force horizontally without over cueing or over coaching. They’re also slightly more concentric
dominant, which makes them a great early phase option to build strength and reduce eccentric stress before moving into higher velocity work. If you want to see exactly how I program hill sprints, along with full speed progressions, cueing strategies, and how I layer them into
a complete system, it’s all inside Speed Kills, my 80-page e-book and 8-week sprint program. <a target="_blank" href="https://fredduncantraining.com/product/speed-kills/" color="blue">fredduncantraining.com/product/speed-…</a>
Most programs reward one big effort. Sport rewards repeated, coordinated efforts. Rhythm work like skips and bounds builds cyclical qualities you need at speed…quick contacts, timing, and efficient direction of force across steps. Think step to step coordination, not just
