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The optimal downhill slope for acute overspeed running
1Dept of Physical Therapy, Marquette University, Milwaukee, WI 53201, USA.
International Journal of Sports Physiology and Performance
|February 6, 2009
Summary
Optimal overspeed running occurs on a 5.8-degree downhill slope, significantly improving sprint times compared to flat surfaces. This finding challenges previous recommendations for training hills.
Area of Science:
- Sports Science
- Biomechanics
- Athletic Training
Background:
- Overspeed training is a common method to enhance sprinting speed.
- The optimal gradient for downhill overspeed running has been debated.
- Previous recommendations often suggested a 3-degree downhill slope.
Purpose of the Study:
- To determine the optimal downhill slope for maximizing overspeed running performance.
- To compare sprint times across various downhill gradients.
Main Methods:
- Thirteen NCAA Division III athletes performed 40-yard sprints on slopes of 2.1, 3.3, 4.7, 5.8, and 6.9 degrees.
- Sprints were timed using the Brower Timing System Speedtrap II.
- Data were analyzed using a 1-way repeated-measures analysis of variance.
Main Results:
- The 5.8-degree downhill slope was found to be optimal for 40-yard sprints (P < .05).
- Sprinting on the 5.8-degree slope increased maximal speed, reducing sprint time by 6.5% compared to flat running.
- The 5.8-degree slope was 1.9% faster than the 4.7-degree slope.
Conclusions:
- Athletes and coaches should utilize or develop overspeed hills with approximately 5.8-degree slopes to maximize acute sprinting speed.
- This study's findings suggest that previous recommendations of 3-degree slopes may not be optimal for overspeed training.
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