Improving DECELERATION, Reducing risk of injury

Did you know that properly decelerating after a run/sprint can decrease your risk of injury and increase your speed and change of direction? To practice working on your deceleration, you must first focus on proper form. 


Drill: Set up two cones ten yards apart. Start at the first cone and accelerate towards the second. Once you reach the end cone, break down into what is called an “athletic base” position. This means...

• Keep a low center of gravity (avoid standing up tall, or leaning back)
  
  
• Opposite arm with opposite knee (running position arms)
  
  
• Shoulder is over knee, and knee is over ankle
  
  
• Use soft foot contact to ground (light feet, no stomping)
  
  
• Come to a complete stop and hold the position
  
  
• Do not jump into base position, make sure you’re using small steps

For the two cone drill, start running at half speed until comfortable with the movement. Only when proper form is achieved may the athlete move on to full speed. Remember to absorb the force by using your lower body to come to a stop. 

Drill: Set up four cones in a rectangle formation. Starting at one cone, the athlete will sprint to a cone, decelerate, and then sprint to next cone facing forward each time. This is called the 90 degrees accelerate-decelerate drill. Complete 5 full rectangles, and always focus on improving your form! Your body will thank you! 

***If you have any questions on workouts or drills, please leave a comment below and we will always respond!