To perform a proper hill sprint, you must:
Make sure you are in proximity of a hill with a reasonable incline.
Make sure the hill is on an incline between:
- 5 degrees minimum
- 12 degrees max
How to perform Hill Sprint instructions
Do your first sprint at about 70% intensity, then increase. Don’t exert yourself to the full level of your capability right off the bat. Doing so can lead to injury, especially if you’re not using proper form or your muscles aren’t sufficiently warmed up.Wikihow.com
For your second sprint, increase to 80% intensity; after this, if you’re not experiencing joint or muscle pain (which are signs that you need to back off), you can increase to total or near-total intensity for the remainder for the session. Pain while sprinting could signal that you need more warm-up time or that you’re not using proper form.Wikihow.com