Deceleration Bounding Series

Deceleration Bounding Series

10-15-15

A vast amount of literature exists for bounding plyometric drills when it comes to forward sprinting.  Acceleration bounds with a piston action (alternating leg and single leg) can be used to enhance first step, acceleration, and continuation through the drive phase.  It can also be used to enhance any re-acceleration out of any deceleration or change of direction.  Absolute speed bounding with a cyclical action (alternating leg only) can be used to enhance the “transition” of gravity dictates the body becomes upright, and continuation onto absolute speed and absolute speed maintenance.

Plyometrics implemented to enhance deceleration mechanics is extremely efficient, but often under-utilized in many programs.  Any change of direction can be considered a form of deceleration.  In addition, any change of speed, even in a linear direction, can also be considered a form of deceleration.  The BPS Acceleration-Deceleration Zone series on the University exemplifies a great basic form of overall deceleration and re-acceleration.  As previously noted, this can be an excellent training system to enhance any change-of-direction, any change of speed in a linear motion, and any change of speed into a change-of-direction.  All of which will occur in any sport at any position at various speeds and angles.

The Deceleration bounding series outlined here and exemplified in the Exercise of the Week can really set a solid base of eccentric loading, and the stretch-reflex necessary for any type of “braking mechanics” – specifically those seen in the Accel-Decel Zones.  A good way of thinking about the deceleration step (or slowing down of speed) is that the base of support is placed in front of the center of mass, dictating that the absorption of force through the ankle joint and a subsequent dynamic action of knee extension will occur to provide the “brake.”  Keep in mind that the knee won’t actually extend, but the knee extensors dynamic strength will enhance this overall motion.

Back Deceleration Bound – individual

  • Concept of “pushing” aggressively with the knee extensors to maximize height and distance (powerful knee extension and subsequent plantarflexion)
  • Smooth land and sink at the hip-knee-ankle joint
  • Isometric pause at the quarter squat position to “decelerate” the landing and raise the threshold of the high speed eccentric loading force and isometric strength and stability
  • Hip extensors and knee extensors forced to eccentrically load

Back Deceleration Bound – individual (arm action)

  • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system

Back Deceleration Bound – continuous

  • Continuation of “pushing” aggressively with the knee extensors into a continuous bounding motion
  • Quick land and dynamic re-acceleration bounding action to limit ground contact time
  • Utilize the threshold build from the individual series to enhance the stretch reflex of the knee extensors to propel the body into the bounding action

Back Deceleration Bound – continuous (arm action)

  • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system

Forward Deceleration Bound – individual

  • Involves throwing the base of support in front of the center of mass to gain the braking system (powerful triple extension initiated by the hip extension)
  • Smooth land and sink at the hip-knee-ankle joint
  • Isometric pause at the quarter squat position to “decelerate” the landing and raise the threshold of the high speed eccentric loading force and isometric strength and stability
  • Primary eccentric loading now placed on the knee extensors

Forward Deceleration Bound – individual (arm action)

  • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system

An efficient overall program will be to complex the various forms of the bounding with the Accel-Decel Zone series.  This will accomplish a progressive raising of the threshold, utilizing the stretch reflex, and using both of these concepts into a dynamic application drill.  A sample workout plan:

  1. Back Deceleration Bound – individual 1 x 20yd
  2. Back Deceleration Bound – individual (arm action) 1 x 20yd
  3. Accel-Decel Zone 5-5-10yd (sprint 5yd, “jog bound” 5yd, re-accelerate to a full speed sprint 10yd).  2 sets
  4. Back Deceleration Bound – continuous 1 x 20yd
  5. Back Deceleration Bound – continuous (arm action) 4 x 20yd
  6. Accel-Decel Zone 10-10-10yd (sprint 10yd, “jog bound” 10yd, re-accelerate to a full speed sprint 10yd).  2 sets
  7. Forward Deceleration Bound – individual x 20yd
  8. Forward Deceleration Bound – individual (arm action) x 20yd
  9. Accel-Decel Zone 5-5-10-10-10yd (sprint 5yd, “jog bound” 5yd, re-acceleration to a full speed sprint 10yd, “jog bound” 10yd, re-accelerate to a full speed sprint 10yd).  2 sets
  10. Accel-Decel Zone 10-5-10-5-10yd (sprint 10yd, “jog bound” 5yd, re-acceleration to a full speed sprint 10yd, “jog bound” 5yd, re-accelerate to a full speed sprint 10yd).  2 sets