Pump Your Brakes: The Power of Deceleration in Sports

We've all heard it before: what goes up must come down. This basic principle doesn't just apply to gravity, but to sports as well. While we're usually focused on acceleration as coaches and athletes, it's time to shed some light on the other side of the equation: deceleration.

Acceleration is undoubtedly important for success in sports, but to excel, athletes must also be efficient at slowing down. This is especially true for sports that require changes in direction and quick movements.

Change of direction is a perfect example of how deceleration plays a key role in athletic performance. To change direction effectively, athletes must first accelerate, then decelerate, and finally accelerate again. By teaching athletes how to brake efficiently, we can improve their overall agility. Resistance training is a great way to build up those braking forces.

Deceleration is also critical for sport-specific movements. Take swinging a baseball bat or a racket, for instance. Athletes use a lot of force to accelerate their arm, but they must also use opposing muscle groups to slow it down. If they didn't, their arm might just fly off! The same applies to kicking motions in sports like soccer or football. After propelling the ball forward, athletes must decelerate their leg. Training the muscles responsible for deceleration, often opposite those generating acceleration, is crucial for success.

Neglecting deceleration can lead to injuries, as braking forces are taxing on the muscles. One of the best ways to train these forces and improve the muscles' ability to absorb them is through eccentric exercises. These movements require muscles to contract while they are being lengthened. By slowing down movements or adding tempos, any exercise can emphasize the eccentric components. Don't worry, our exercise bank is packed with eccentric workouts and tempos to help your athletes build their braking power.

So next time you're working with your athletes, remember the importance of deceleration. By teaching them how to pump their brakes, you'll set them up for success on and off the field.

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Victoria Druehl, MS, CSCS | Victoria is a Strength and Conditioning Consultant at Volt Athletics. A fervent coach and educator, Victoria has devoted her career to youth development and health promotion. Her previous roles include Sport Performance Coach, Head of S&C, and PE Department Chair, at several schools such as Harvard-Westlake School, IMG Academy, and Ransom-Everglades School. Victoria was a member of the Rowing team at UConn, and earned her Masters Degree in Exercise Science at the University of Miami. Follow Victoria on LinkedIn.