– Scientifically based –
General purpose of this phase
You can get from point A to point B faster by increasing your turnover (i.e., increasing the number of steps per minute) and/or increasing your stride length (i.e., the distance from the toe of you foot when you push off to where the heal of your leading foot lands).
This phase is designed to help you get faster by increasing your stride length...but not exactly as you may think. First, think about the definition of stride length. It's the distance from your toe when you leave the ground to the heel of your foot when it hits the ground. In other words, stride length is determined not just by how long your legs are or how far out you can stretch them but also by how long you are in the air when you push off.
Think about it. Those fast East Africans are just not that tall. But, they have incredible stride lengths because they literally "leap" from leg to leg. They can do this because they exert tremendous force on the ground with their feet...they push off harder.
In fact, most of running speed comes from
your ability to push off the ground with great force.
Bounding up hills will strengthen
your quadriceps and ankles which will allow you to push off harder. This will
increase your stride length...which will get you from A to B faster. But wait,
there's more. By the time this phase is over, you'll be stronger and better
equipped to handle the turnover speed work we do in Phase 3.
Here's a review of the objectives in the, "Lydiard Hills" workouts, in honor of the late Arthur Lydiard and his hill bounding workouts.
Click here for some more details of the hill bounding technique.
Key books to review
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