The Optimal Downhill Slope for Acute Overspeecl Running

• Published in: International journal of sports physiology and performance 2008-03, Vol.3 (1)
• Main Author: Ebben, W P
• Format: Article
• Language: English
• ISSN: 1555-0265

@@iPurpose@: This study evaluated a variety of downhill slopes in an effort to determine the optimal slope for overspeed running. @@iMethods@: Thirteen NCAA Division III college athletes who participated in soccer, track, and football ran 40-yd (36.6-m) sprints, on downhill slopes of 2.1^', 3.3^', 4.7^', 5.8^', and 6.9^' in random order. All sprints were timed using the Brower Timing System Speedtrap II. Data were analyzed with SSPS 15.0. A 1-way repeated-measures analysis of variance revealed significant main effects for the test slopes (@iP = .000). Bonferroni-adjusted pairwise comparisons determined that there were a number of differences between the hill slopes. @@iResults@: Analysis reveals that 40-yd sprints performed on hill slopes of approximately 5.8^' were optimal compared with flatland running and the other slopes assessed (@iP < .05). Sprinting on a 5.8^' slope increased the subjects' maximal speed by an average of 0.35 s, resulting in a 6.5% ^c 4.0% decrease in 40-yd sprint time compared with flatland running. Compared with the 4.7^' slope, the 5.8^' slope yielded a 0.10-s faster 40-yd sprint time, resulting in a 1.9% increase in speed. @@iConclusions@: Those who train athletes for speed should use or develop overspeed hills with slopes of approximately 5.8^' to maximize acute sprinting speed. The results of this study bring into question previous recommendations to use hills of 3^' downhill slope for this form of overspeed training.