Coach Dré

NO Days Off - HILL Workout Blueprint

1️⃣ LIGHT JOG — Build the engine
A controlled jog uphill builds aerobic capacity, leg endurance and work capacity while the incline naturally increases the demand without needing to increase speed.

2️⃣ BACKPEDAL — Quads + coordination
Backpedaling uphill challenges the quads, coordination, balance and lower-body control while introducing movement in a direction we don’t train enough.

3️⃣ DECELERATION — Learn to absorb force
The work isn’t finished at the top. Coming downhill under control teaches you to slow your body down, absorb force and maintain positioning. Acceleration gets attention. Deceleration keeps athletes in control.

4️⃣ SPRINT — Acceleration + power
The incline forces aggressive knee drive, powerful hip extension and strong arm action. Hill sprints are one of my favourite ways to develop acceleration mechanics and explosive power.

5️⃣ LATERAL MOVEMENT — Train outside the straight line
Sports aren’t played exclusively north and south. Lateral hill work challenges the hips, glutes, adductors, stability and coordination while teaching athletes to produce force in different directions.

Jog. Backpedal. Control. Sprint. Move laterally.

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