When coached correctly deceleration reduces 90% of injuries.
• Concentric (when muscles shorten) muscles function to create acceleration.
• Isometric (muscle retains its length while increasing tension) muscle function to create stability.
• Eccentric (when muscles lengthen) muscle function to create deceleration (= force reduction.)
• Eccentric contraction is the most important.
• Eccentric contraction sets up the concentric contraction.
• Eccentric contraction is the most critical for of injury prevention.
• Improves neural muscular control and the strength of connective tissue.
• Deceleration training is a skill that can be improved.
Landing Position/Power Position
• Soft landing with the weight on the balls of the feet
• Bend at the knees and sit the hips back
• Keep the chest over the knees and the knee over the ankle
Wrong ways to decelerate
• High center of gravity, which ends up behind C.O.G. causing imbalance
• Leg and knees straight
• ACL waiting to happen
Deceleration Position
• Lower center of gravity, closer base of support
• Soft foot contacts as you decelerate
• Shoulder over the knee and the knee over the ankle position
• Make sure you come to a complete stop and hold
• Opposite elbow, opposite knee
• Increase time under tension by using a three second eccentric phase
Squat Jump
• Begin in the landing position
• Jump into the air as high as possible
• Extend arms overhead
• Land softly back in the landing position and hold that position for a few seconds
(Crow Hop)/One Legged Squat Jump
• Begin in the landing position standing only on one foot
• Jump into the air as high as possible and extend arms overhead
• Land softly on one foot in the landing position and hold that position for a few seconds
Broad Jump
• Begin in the landing position
• Fire arms forward and jump as far forward as possible
• Land softly on the whole foot in the landing positions
• Come to a controlled/complete stop, then repeat
Lateral Broad Jump
• Begin in the landing position
• Fire the arms upward and jump as far to the side as possible
• Land softly on the whole foot in the landing position
• Come to a controlled/complete stop, then repeat
The Front Lunge Series
• Begin facing the athletes back and place your hands over the scapula
• Using the hand placement, push the athlete forward smoothly
• Athlete raises foot
• Athlete comes to a complete stop in the deceleration position
• Athlete then presses back up into the original position
The Side Lunge Series
• Begin facing the athlete’s side
• Place your foot over the athlete’s
• Using a shoulder hand placement, push the athlete to the side smoothly
• Athlete picks foot up before push
• Athlete must come to a complete stop in the landing position
• Athlete then presses back up into the original position
Altitude Landing (Landing Position)
• Higher the box height the higher eccentric stress
• Step off the box (NO JUMPING)
• Athlete pretenses the muscles before they contact the ground
• Land softly in the landing position and come to a complete stop and hold
Altitude (Deceleration Position)
• Higher the box height the higher eccentric stress
• Step off the box (NO JUMPING)
• Athlete pretenses the muscles before they contact the ground
• Land softly in the deceleration position and come to a complete stop and hold
The Eccentric Pull Up
• Step up to the bar on a box/bench
• Begin with chin pulled over the bar
• Lower your body from this position slowly (10 seconds)
• Weekly progression: 2x5, 2x6, 2x7, 2x8, 2x9, 2x10
Pull Up
• Begin in the hanging position
• Pull yourself up until the chin passes over the bar
• Lower yourself for three seconds and repeat motion
Pull Up and Clap (advanced exercise)
• Begin in hanging position
• Explosively pull yourself up until the chin passes over the bar and release hands
• Clap hands together, re-grip the bar, lower under control
Upper Body Deceleration Position Kneeling
• Begin kneeling with arms extended out from the front of the body
• Fall forward on the ground
• Land softly on hands and allow the arms to absorb the force
• Stop the chest about two inches above the ground (DO NOT hit the ground with body)
Kneeling With Momentum (Push)
• Athlete is pushed from behind
• Begin kneeling with arms extended out from the front of the body
• Fall forward on the ground
• Land softly on hands and allow the arms to absorb the force
• Stop the chest about two inches above the ground (DO NOT hit the ground with body)
Standing (Advanced)
Deceleration Push Up
• Begin in the upper body deceleration position between two low boxes
• Press up explosively and land in the upper body deceleration position on the boxes
• Hold the position, press up and land back in the original position
* Progress from the easier exercise first to the harder exercise.*
It is all about how well your athletes can decelerate. The faster you can decelerate the more effective you will be in acceleration!!
Thanks to Martin Rooney of the Parisi Speed School DVDs.
