Great Read
Article Link
http://blogs.mercurynews.com/49ers/2009/03/21/conditioning-work-is-an-uphill-climb-for-49ers/
This article is a great example of the benefits of developing fast twitch capacity for football. Hill Sprints are something that are extremely beneficial and in a sense "old school". But in the last few decades this type of sprinting was replaced with over speed work, insanely high intense intervals, and extremely heavy sled/prowler work. Most of this requiring the athlete to not be able to feel legs or vomit. Funny how in the first year of incorporating this type of ESD the Forty-Niners are describing how great of shape they are in and how much they feel it has attributed to a fantastic start compared to prior years. Hey...if its good enough for the likes of Walter Payton and Jerry Rice then maybe its something worth looking into.
A good way to take advantage of some of this conditioning is to first find a hill. The best being around a 10 degree incline or so. The sprints should be around 6 seconds maximum followed by around 30-40 second rest before you repeat. Gradually build your way up staying under threshold.
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