Pacey Performance Podcast Deceleration ability; testing, developing underpinning qualities and the braking strategy framework with Damian Harper (Lecturer at the Institute of Coaching & Performance)
Aug 26, 2021
Damian Harper, a Lecturer at the Institute of Coaching & Performance and an expert in deceleration, shares his extensive knowledge on athletic performance. He highlights the significance of deceleration in team sports, explaining how it influences both performance and injury risk. Harper introduces the 10/5 repeated jump test, emphasizing its practical advantages for measuring reactive strength. He discusses innovative training strategies for improving braking ability and the importance of understanding the acceleration-deceleration balance for optimal athletic performance.
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Use 10/5 Repeated Jumps For Reactive Strength
- Use the 10/5 repeated jump as a quick, reliable reactive-strength test with one practice trial and one measured trial.
- Prefer the double-leg version for speed and reliability; use single-leg if you need asymmetry data.
Deceleration Is A Dual-Outcome Skill
- Deceleration is horizontal braking: reducing speed quickly and distributing forces across the lower limb.
- Good deceleration both improves change-of-direction performance and reduces injury risk by lowering plant-step loads.
Two Pillars Of Braking Ability
- Deceleration comprises braking force control and braking force attenuation across the limb.
- Both components determine how effectively and safely an athlete reduces momentum.