The impact of Uphill vs. Horizontal repeated speed

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For more information please contact the authors on: Luke. ... Purpose. To compare the efficacy of an uphill repeated sprint training intervention vs. horizontal.
The impact of Uphill vs. Horizontal repeated speed training on performance measures in male hockey players Luke Taylor, John Harman & John Jakeman Brookes Perform, Faculty of Health and Life Sciences, Oxford Brookes University

Results

Abstract Purpose To compare the efficacy of an uphill repeated sprint training intervention vs. horizontal repeated sprint training intervention over an 8-week period in male university hockey players and their impact on performance measures. Methods Participants were randomly allocated to either an uphill sprint group (6% gradient) (n=9) or a horizontal sprint group (n=9) with sessions supplementing normal training. The protocol was progressed from 6 – 12 rounds of 30m max effort sprints interspersed with 30 seconds of active recovery over an 8 week period and was complete twice per week. Results Both groups significantly improved in all performance measures with the exception of 10m sprint speed. Larger effect sizes were seen in the uphill group in the hockey specific speed shuttle, 30m sprint speed and squat jump. Both groups significantly improved in the repeated speed assessment (7x30m), with the fatigue index in the uphill group being significantly lower than the horizontal group. Conclusions Supplementing short bursts of high intensity conditioning into a training week can have a positive impact on performance measures in male university hockey players. Using an uphill training modality may be more effective in some performance parameters.

Significant improvements over time were observed in both groups for all parameters with the exception of 10m sprint speed, which was unchanged. Shuttle speed without ball improved by 0.5s and 0.6s in the horizontal and uphill groups respectively (d = 0.8 and 1.0). 30m Sprint speed improved by 0.06s and 0.1s in the horizontal and uphill groups respectively (d = 0.5 and 0.7). Squat jump performance improved significantly in both groups by a similar amount (3.84cm (d = 0.8) v 3.55cm (d = 0.7) in the horizontal and uphill groups respectively). There were no significant differences between groups on any of these parameters. Significant improvements in repeated sprint ability were shown, with the fastest, slowest and total sprint times all being positively influenced (p < 0.05). A calculation of fatigue index was completed, which showed that while fatigue index decreased in both groups (p < 0.05), there was a significantly bigger decrease in the uphill group (4.6% pre v 4.4% post and 3.2% pre v 1.8% post for the horizontal and uphill groups respectively, p < 0.05)

Figure 1

Introduction Repeated-sprint and prolonged high-intensity running ability are widely accepted as critical components of high-intensity intermittent team sports (Gabbett et al., 2013). Within team sport training time available for conditioning is often limited (Walker & Hawkins, 2017), and therefore finding time efficient and effective training modalities to improve performance are vital. Uphill sprint training has been considered as an effective modality to improve maximum speed and sprint performance vs. horizontal sprinting or a control, although this has been measured in a laboratory environment (Paradisis & Cooke, 2006) or for a short period of time (4 WKs) (Jakeman et al., 2016). This study aimed to assess the impact of 8 Weeks repeated sprint training on male university level field hockey players, comparing a horizontal and uphill intervention.

Average repeated sprint speed for the (A) horizontal and (B) uphill conditions

Figure 2

Methods Eighteen male British university premier league standard hockey players took part in this randomised experimental design, used to investigate the effectiveness of the horizontal (n = 9, height 1.79 ± 0.07m, weight 75 ± 7.5 Kg) or uphill (n = 9, height 1.79 ± 0.04m, weight 76.2 ± 6.4 Kg) sprint training intervention. Participants were assessed for baseline measures of 10m and 30m speed, squat jump, Repeated speed ability (7x30m sprints with a 30s recovery), and hockey specific speed shuttle tests with and without a ball, in weeks 1 and 10. During weeks 2-9, participants continued their normal training week, 3 pitch based sessions and 2 gym based strength sessions. In addition to their normal training, two conditioning sessions of repeated 30m sprints, either horizontal or uphill (6% gradient), were completed prior to their pitch sessions. These sessions built from 6 sprints with a 30 second walking recovery to 12 over the 8 week intervention with a standardised warm-up completed for both groups prior. Measures obtained pre and post-test were analysed using a repeated measures ANOVA, with the Mauchley sphericity test being used to check for homogeneity of variance. Where this was violated, the Greenhouse-Geisser value was used. Significance was set at p < 0.05 a priori, and Cohen’s d effect sizes were calculated, with effect sizes of ≤0.2, 0.2-0.5, 0.6-1.1 and ≥1.2 being considered as trivial, small, medium and large respectively.

30m sprint performance for the (A) horizontal and (B) uphill conditions

Conclusions The addition of two sessions per week of running sprint interval training, to a normal training load, elicited significant improvements in physical performance across a range of parameters in male hockey players over an eight-week period. Both a horizontal and uphill training had a significant positive impact on performance, however if practitioners have access to a suitable uphill running surface, this may have more impact on repeated speed ability, particularly fatigue index which can be vital in maintaining repeated speed actions in intermittent team sports such as hockey.

References Gabbett, T., Wiig, H. and Spencer, M. (2013). Repeated High-Intensity Running and Sprinting in Elite Women’s Soccer Competition. International Journal of Sports Physiology and Performance, 8(2), pp.130-138. Jakeman, J., McMullan, J. and Babraj, J. (2016). Efficacy of a Four-Week Uphill Sprint Training Intervention in Field Hockey Players. Journal of Strength and Conditioning Research, 30(10), pp.2761-2766. Paradisis, G. and Cooke, C. (2006). The Effects of Sprint Running Training on Sloping Surfaces. The Journal of Strength and Conditioning Research, 20(4), p.767. Walker, G. and Hawkins, R. (2018). Structuring a Program in Elite Professional Soccer. Strength and Conditioning Journal, 40(3), pp.72-82.

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