09: how to train deceleration, with video examples
being able to decelerate, or control your body when landing from a jump, step, or hop, is crucial for injury prevention and encourages proper functioning of the kinetic chain to allow energy to easily flow up and down your body. this ability is not only useful for runners or power athletes but for the average person as well.
now, you may say, “miles, I can’t remember the last time I jumped, i don’t need this".
fair.
as you age the amount of jumping you do greatly diminishes, but deceleration is not only useful for practicing landing technique but also for encouraging proper movement patterns and neuromuscular load distribution. This skill has tremendous carryover for helping improve compound exercise form —like squats and deadlifts— and eliminating energy leaks along the kinetic chain.
here are three video examples of some deceleration drills you can incorporate into your workouts.
snap downs
start with feet facing forward and shoulder width apart. raise your arms above your head and lift your heels (so you’re on your toes). quickly “snap down” and land into a deadlift position. your feet will leave the ground slightly and this should be as fast as possible. see how fast you can stop yourself when you “snap down”
1-3 sets, 3-6 reps
decel jumps
this is level 2 after you do the snap downs for a few weeks. find a bench or box and step off it with 1 leg —even though the name is ‘decel jumps’ we are not jumping off the box we’re stepping like we’re walking the plank of a pirate ship. once we step off the box, land with both feet at the same time in that deadlift position we got into for the snapdowns. it does not matter what foot you step off with, whatever feels most comfortable. try to be quiet when you land and stick the landing
1-5 sets, 3-6 reps
split stance heel pumps
start in a split squat position, lower halfway down (with your back knee off the ground) and lift your heel as high as you can then lower back to the ground. you want to get as high on the toes as you can without moving your upper body, then lower as slow as possible.
2-4 sets, 10 reps each side
