My subscribers know that I believe as much in deceleration training as I do in any sort of speed enhancing-based work… How do you improve speed and deceleration habits?
We’re definitely on the same page on this one. In a nutshell, I just slow everything down for the short-term – starting with isometric holds. Every change of direction has a deceleration, isometric action, and acceleration; I’ve found that if you teach the athlete how his/her body should be aligned in that mid-point, they’ll be golden. My progressions are as follows (keep in mind that you can span several of these progressions in one session if the athlete is proficient):
Slow-speed, Full Stop, Hold > Slow Speed, Full Stop, Acceleration > Slow Speed, Quick Transition, Acceleration > Normal Speed, Full Stop, Hold > Normal Speed, Full Stop, Acceleration > Normal Speed, Quick Transition, Acceleration
With respect to reactive training methods (incorrectly termed plyometrics), we start with bilateral and unilateral jumps to boxes, as they don’t impose as much eccentric force (the athlete goes up, but doesn’t come down). From there, we move to altitude landings, and ultimately to bounce drop jump (depth jumps), repeated broad jumps, bounding, and other higher-impact tasks.
Finally, one lost component of deceleration training is basic maximal strength. All other factors held constant, the stronger kid will learn to decelerate more easily than his weaker counterparts. So, enhancing a generally, foundational quality like maximal strength on a variety of tasks will indirectly lead to substantial improvements in deceleration ability – especially in untrained individuals.