10 Tips on Deceleration Training

10 Tips on Deceleration Training
Tip #1: Reducing force (deceleration) should be the first step in ANY plyometric program

Tip #2: Remember in deceleration training, training the athlete to stop is different than training to cut and change direction and land from a box / jump

Tip #3: A factor which determines how much deceleration is needed, is the implement or equipment control (ball, stick…).

Tip #4: If the deceleration move is so subtle the defender never has a chance to react to it, then it probably will not be effective

Tip #5: The position of the shoulders over the hips should occur a split second after the initial foot contact of the cutting or stopping foot is crucial to proper change of direction mechanics

Tip #6: If the athlete is cutting, the shoulders stay to the inside of the hips on an angle in line with the plant leg and allow the athlete to go in the desired direction

Tip #7: If the athlete is going to stop, the hips must lower to create a better balance situation and to control momentum. If the athlete is going to make an oblique cut and needs to escape, the hips do not actively lower

Tip #8: An athlete will decelerate and stop in order to go backward if the ball or opponent is passing by or going over head. If the athlete was to plant the foot straight ahead with the hips and legs facing straight ahead, then the recovery back is going to be too slow and possibly dangerous if the athlete accidentally rotates the foot inward while the hips and legs are still straight

Tip #9: Deceleration techniques improve neuromuscular control, augment the structural integrity of connective tissue, and reduce forces the body was not built to handle

Tip #10: Females develop peak valgus moments during deceleration during a drop landing maneuver, whereas males develop peak valgus forces during acceleration on the way back up

Bonus: A great drill Single leg forward leap (hop) and stick working on deceleration.  The athlete stands on the right leg and then pushes off forward landing on the left leg. Coaching the athlete to land softly on a bent hip and knee while avoiding valgus is important

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