The Deceleration Training in Max Speed

Throughout the years I have discussed many reasons for incorporating max velocity training into programming and the benefits for all athletes. However, one of the tools that I have not discussed in the past has been the use of deceleration training in order to improve max velocity.

Many times, max velocity work tends to be left for track athletes because too many coaches use the argument that agility based athletes rarely achieve top speed so there is no need to train it. (We know this is incorrect)

Knowing the importance of max velocity training, many of the theories for improving max velocity training is to run at top speed in order to continue to develop it. I believe this is a beneficial and necessary training strategy. However, a strategy that I very rarely hear discussed in the idea of deceleration training.

We are aware of the importance of deceleration training for agility-based athletes, however, what are the implications for acceleration and max velocity improvement?

When studying the kinematics of sprinting and maximum velocity running, one of the key areas to consider is the stance phase. During this period, touch down to toe off, one of the areas to consider is the hip height above the ground and the lower limb’s ability to maintain rigidity throughout the stance phase1. Studies have shown that the most elite sprinters are able to create immediate rigidity through this limb in order to maintain hip height above the ground and limit the time of ground contact

This information then begs the question:

How do we improve rigidity?

Rigidity comes down to the body’s ability to instantaneously fire a specific or multiple muscle groups then hold the isometric contraction without giving into external forces. In the case of max velocity sprinting, much of the external forces will by body weight and gravity. If we can help our athletes overcome these factors then we are one step closer to improving their maximum velocity.

To help my athletes recognize and begin organizing against these external forces I will take them through a series of deceleration drills. These deceleration drills will incorporate multiple constraints to yield the desired effects. We are constantly working from a state of current strength and success to a state of desired strength and success. For example, many of the youth athletes we work with have sufficient strength and successful locomotion in upright, low velocity movements. As we move through the progressions we are constantly seeking the position that sacrifices one of their current strengths in order to introduce them to a position of slightly less strength and success to begin to elicit the adaptation.  Ultimately, once completed the athlete will thrive in both positions and velocities high and low.

Deceleration Training Progression

This series will begin by keeping the athlete in a symmetrical, bilateral position with minimal momentum. A great exercise for this is an Eccentric Squat.

The next exercise in the progression will be assymetrical, unilateral movement with minimal momentum. This will look like an Eccentric Single Leg Squat or Split Squat.

Next, we will move to a symmetrical, bilateral position with additional momentum. This is typically a Depth Drop in our progression.

Following the Depth Drops, we will move to an asymmetrical, bilateral position with increased momentum, such as a Split Drop.

The final drop will be a Single Leg Depth Drop.

Following the drop series, we will increase the velocity as we approach the deceleration phase by using run-in decelerations. Again, we will return to our symmetrical, bilateral finish positions with a deceleration to an athletic stop before finally incorporating an asymmetrical, bilateral position using a deceleration to lunge stop.

As we move through this progression you will see the manipulation of parameters around unilateral/bilateral, symmetrical/assymetrical and varied speeds approaching the deceleration. By manipulating these variables we are able to, not only, adjust the finish position, but also, create different co-contractions throughout the body to maintain structure throughout the deceleration. For example, the Glute Medius is working significantly harder in a Single Leg Depth Drop than it is in a Bilateral Depth Drop. This co-contraction, in tandem with Adductors, Quads, and Hamstrings, is crucial when applied to max velocity sprinting.

One of the important cues that must also be used throughout the implementation of these drills is the ability to “Stick” the landing. Each of the decelerations should end with a “Dead stop”. These are not drills where we are practicing sinking into the final position. Again, the focus of these drills is to improve the ability to maintain rigidity and integrity of the stance leg throughout max velocity sprinting. In order to do so, we must be prepared and able to create immediate contraction of one or multiple muscle groups.

1         Bezodis, N.E., Willwacher, S. & Salo, A.I.T. The Biomechanics of the Track and    Field Sprint Start: A Narrative Review. Sports Med 49, 1345–1364 (2019). https://doi.org/10.1007/s40279-019-01138-1