When it comes to introducing speed training for rugby players, hill sprints are my go-to – and here’s why:
- Low risk, high reward: You get significant benefits with a reduced chance of injury.
- Reduced velocity = less injury risk: The incline naturally limits top-end speed, protecting hamstrings and joints.
- Maximum intent = big acceleration gains: You’re still pushing hard, driving force into the ground, and learning to sprint with serious intent.
The incline naturally tones down top-end speed, which protects hamstrings and joints — but you’re still pushing hard, driving force into the ground, and learning to sprint with intent.
No Sled? No Worries!
Hill sprints are often used to develop acceleration by overloading the hip and knee extensors, with gravity acting like an external resistance—similar to sled pulls.
It also forces better posture and mechanics — big knee drive, forward lean, and powerful ground contact.
We want to promote specific sprint mechanics during acceleration. Similar to sleds, the incline naturally positions athletes in a forward-leaning posture and encourages:
- Aggressive knee drive
- Strong, stiff foot strikes
- Backward force application
Because the incline limits stride length, athletes are unable to make common acceleration errors like over striding or foot striking too far in front, which often lead to braking forces. This results in a more efficient, piston-like leg action, which is ideal for developing proper acceleration.
Simple. Safe. Effective.
Plus, it’s easy to implement: find a hill, warm up well, hit a few 20m reps, and you’re done.
Want to level up your speed and power?
