Backward Deceleration Run
Quick Information
Category
Deceleration & Braking
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Gastrocnemius, Soleus, Obliques
Movement pattern
Forward Acceleration to Backward Braking
Training goal
Deceleration
Sport
Sprinting, Football, Soccer, Basketball, Hockey, Rugby, General Athletic Development
Overview
Purpose. Train the ability to stop and reverse direction, the true limiter in most field-sport actions.
How it fits the system. An intermediate-level forward acceleration to backward braking entry in the Deceleration & Braking section, programmed to develop deceleration. Related work in the library: Split-Stance Drop and Stick and 45-Degree Cut Drill.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Gastrocnemius, Soleus, Obliques
Movement pattern
Forward Acceleration to Backward Braking
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Set cones five metres apart.
- Accelerate forward to the far cone.
- Decelerate over the final two steps by lowering the hips and shortening the stride.
- Retreat backwards to the start with the chest low and the steps quick.
- Repeat for the prescribed reps.
Coaching Cues
- "Short, choppy steps to brake."
- "Hips down, chest over the knees."
- "Do not stand up to stop."
Common Mistakes
- Braking with a single long step.
- Standing upright and losing the ability to reverse.
Progressions & Regressions
Progressions
Increase distance and entry speed, or add a reactive cue.
Regressions
Reduce distance to three metres and walk the retreat.
When to Use It
When to use
Speed and agility sessions, and conditioning for court and field sports.
When not to use
Acute knee, hip or calf pain.
Programming
4–6 reps, 2–3 sets, 45–60 seconds rest.
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