Speed & agility · Deceleration · Beginner · ~4 min
Acceleration to controlled stop
Stopping well is as important as starting fast. Braking control helps you reach shots in balance and recover sooner.
▶ Athletic Agility Series - Deceleration Drills (STOP ON A DIME) — The Barefoot Sprinter (YouTube)
More videos: Deceleration Training Explained: Techniques and Drills for Athletes for Speed and Agility (Matt Tometz) · Deceleration Training For Athletes | Reduce Injuries and Improve Performance With These Exercises (7mlc)
Prescription5 × 1 reps · rest 45 s
EquipmentCones / markers
ImpactModerate
FormatSolo
Starting position
Stand behind a cone with a stopping line 4–5 m away.
How to do it
- Accelerate toward the line.
- Lower the hips and shorten the steps to stop by the line in balance.
- Hold an athletic stance for 2 seconds.
Technique cues
- Chop the steps
- Hips down, chest up
- Stop, freeze, check balance
Common mistakes
- Stopping with straight legs
- Leaning back
- Sliding
Easier
Half speed.
Harder
Stop on one leg, or stop and immediately change direction.
Safety
- Non-slip surface; good court shoes.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.