Game version
Trail follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Long Hill Repeats
Run longer climbs at a strong but steady effort, jogging down to recover.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Warm up 10 minutes easy.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 22 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Long gradual hill, adult, water
- Level · skill
- Advanced · Hills & Terrain
The steps
How it works
- Warm up 10 minutes easy.
- Run up a gradual hill for 90 seconds at a strong effort.
- Jog down slowly.
- Do 4 repeats.
Coaching point
Same effort to the top.
Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the woods like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
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