đź›· Resisted sprinting is an efficient approach for acceleration development. However, the use of sleds in team setting might be difficult to implement in most cases.
đź—» In this situation UPHILL SPRINTING could be an OPTION. UNIQUE FEATURES of such type of training are:
▪️ CONSTANT RESISTANCE across the running distance [1]
▪️for higher power output STEEPER HILLS are recommended [1];
▪️advantageous conditions for maintaining acceleration-like BODY POSITION [1];
▪️SUPERIOR RANGE OF MOTION in hip, knee and ankle joints comparing to flat running [2];
▪️as a consequence, significantly GREATER AMOUNT OF FORCE generated by gluteus maximus, rectus femoris, vastus lateralis, gastrocnemius, and soleus muscles (muscles that perform HIP FLEXION & EXTENSION, KNEE EXTENSION, ANKLE PLANTAR FLEXION) [2]. This pattern is especially FAVORABLE for HOCKEY players 🏒;
▪️REDUCED RISK of INJURY due to less SHOCK placed on the body [2] and submaximal running velocities [3]. Every 1% of a hill INCLINE leads to 1.7% of velocity loss.
Typically, in-season 2 days before the game (approximately 56 hours pre-competition) we perform 10 meters uphill sprint x 4 repetitions x 1 set followed by 1 on-ice maximal velocity sprinting drill x 4 repetitions x 1 set.
References:
1. Delaney, JA, et al. Uphill sprinting load- and force-velocity profiling: Assessment and potential applications.
2. Swanson, SC, Graham, GE. An integrated biomechanical analysis of high speed incline and level treadmill running.
3. Morin, JB, Samozino, P. Interpreting power-force-velocity profiles for individualized and specific training.
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