sprint training

Question
if there were no hills in my general area, what would be the next best thing? and are there any small things i can do when i wake up (ie skip rope) to help?
thanks

Answer
Ben,

If you don't have hills around, do you have access to a treadmill? You can run 30 seconds at a 5% grade and then jog 1 minute slowly as lower the incline again. Repeat this.

If you do not have a treadmill either, you can do lunges with weights. However, use only light weights on the bar (maybe 20 pounds) and do 2 sets of 15. You don't want to build huge muscle mass...only strengthen and tone.

Jumping rope is good as it will work on twitch and also work on strengthening your achilles, calves, and quads.

Ryan