[hlnx1]

We spend a lot of time training speed and very little training players to stop. Yet sharp decelerations are among the highest mechanical loads in football and basketball.

• Braking forces during deceleration can be very high and are mostly absorbed by eccentric muscle action, especially the quadriceps
• Poor deceleration control is often discussed as a factor in some knee injuries
• Deceleration can be coached: lower centre of mass, shorter steps, controlled foot placement
• Eccentric strength work supports the ability to brake

Related reading: Declan Rice and deceleration mechanics and agility vs quickness.

Do you train deceleration as a skill, or does it only happen in games?

[hlnx1]

A simple progression: start with a 10 m run-in and stop within three steps, then within two, with a balanced finish. Next, add a cut or a turn after the stop. Later, react to a coach’s signal. A few sets of short reps after the warm-up, once or twice a week, is enough to start.

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