To further bias the lead leg, you can use an external load (i.e. Load the lead leg with an external load.The benefit of this position compared to a squat position is that we can bias more weight onto the lead leg, challenging the leg with decelerating a higher percentage of the force There is inherently more stability derived in the lunge position because you’re on two legs. Develop control of movement and deceleration first in a double leg staggered position like a lunge.
It’s not black and white and there are many other exercises that can be implemented as well, however, each progression does follow the following guidelines: This includes double and single-leg variations as well as multi-directional and continuous movements! These programs are rooted in scientific evidence, strengthening & conditioning principles, and our clinical expertise as physical therapists!ĭeceleration Control in the Sagittal Planeīelow is a step by step progression I like to incorporate with my athletes. Whereas our Plyometrics Program is designed to expose your body to all of the various potential landing and jumping movements that sports demand. Looking for two comprehensive guides that respectively take you through a step-by-step linear progression of mastering the landing ‘base’ position and practicing jump, bound, and hop variations? Our Jump Fundamentals Program is designed for those working back towards jumping and plyometrics after an injury or surgery and for those who don’t feel comfortable with jumping and landing just yet. Improve Your Deceleration Control With Our Rehab Programs READ: How Do I Know When I am Ready to Play Again After an ACLr?
This lack of tri-planar deceleration control is one of many causes of the high prevalence of non-contact ACL injuries today in the world of sports.
Decelerate definition how to#
Generating power is great, but you must also learn how to control it.
In our opinion, there is a huge lack of training tri-planar movement, as so much of S&C focused programming for top athletes is on developing sagittal plane power and strength (squats, deadlifts, cleans, snatches, etc) and not enough focus on the other planes of movement or on deceleration. You’d be surprised how “strong” a basketball athlete may be in the sagittal plane in terms of power development, strength, and even movement control, but the moment you task them with a frontal or transverse plane movement, they melt like Jell-O and their lower extremity alignment becomes horrendous. basketball for vertical jump height and power development), you cannot neglect training in the other planes. And for those sports that are trained primarily in one plane (i.e. Learn How To Improve Deceleration Control!įor those sports that rely more heavily on one plane of motion than others (think all your rotational sports like tennis, baseball, etc.), it’s important to focus even more time on the transverse plane. In this article, we will help guide you with how to introduce deceleration control exercises! Assessing and training deceleration control in all three planes is absolutely vital for the athlete, as no sport is truly one dimensional. This is an absolute prerequisite before you ask them to generate power (speed component) and change directions (agility component), especially in reaction to an external stimulus (i.e an opposing player or ball). All rights reserved.When beginning the transition to plyometrics, you always want to make sure that athletes can first control regressed movements, positions of instability, and demonstrate good deceleration control in all three planes in a slow and controlled manner. Random House Kernerman Webster's College Dictionary, © 2010 K Dictionaries Ltd.
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