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Exercise handout — move better, feel better.
Hill Sprint
Short explosive sprints uphill for hip power and conditioning with reduced joint impact.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
none
Home Options
- bodyweight
No equipment? Try: Treadmill incline, Sled push
Dosage
1
Sets
15 sec
Reps / Time
120 sec
Rest
10-20 sec sprints with full recovery
Tempo
Step-by-Step Guide
Set up
- Find hill with moderate incline (5-15%)
- Warm up thoroughly first
- Mark start and end points
Step 1 of 4
Start from standstill or rolling start
Step 2 of 4
Sprint at maximum effort up hill
Step 3 of 4
Pump arms, drive knees
Step 4 of 4
Walk back down for full recovery
Breathing
- Powerful exhales with each stride
- Recover breathing on walk down
Form Cues
- Drive arms powerfully
- Lean slightly into hill
- Short, quick steps
- Maximum effort for short duration
Common Mistakes to Avoid
- Sprints too long
- Not enough recovery
- Poor warm-up
- Jogging instead of sprinting
Safety Information
Warm up thoroughly. Full recovery between sprints. Stop if pain.
Progressions
Longer sprints, steeper hill, sled drag
Regressions
Shorter sprints, lower intensity, longer recovery
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.