Testing and training deceleration and change of direction qualities with Charlie Faulkner

Dec 19, 2024

Charlie Faulkner, the first team physical performance coach for Manchester City Women's, dives into the intricacies of deceleration and change of direction. He shares insights on profiling athletes' movement capabilities using tools like the modified 505 test and the CMAS scoring system. Emphasizing individualized training, Charlie discusses how tailored exercises, such as kettlebell swings, target specific muscle adaptations for improved performance. He also highlights the importance of understanding biomechanics to minimize injury risks and enhance athletic efficiency in dynamic sports.

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INSIGHT

Linking Deceleration & Change of Direction

Deceleration and change of direction are linked biomotor qualities critical in high intensity sports actions.
Effective deceleration requires force capability and proper mechanics like a strong penultimate step and ankle elasticity.

ADVICE

Modified 505 Test for Profiling

Use a modified 505 test with a 10-meter run-in to ensure high speed and force before cutting.
Standardizing approach speed reveals true deceleration ability and prevents early braking falsifying results.

ADVICE

Combine Video & Timing for Assessment

Combine timing gates with video analysis to capture penultimate and final foot contact during change of direction.
Analyze left and right cuts to identify asymmetries and movement strategies affecting deceleration efficiency.

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In this episode of the Pacey Performance Podcast, Charlie Faulkner discusses the critical importance of deceleration and change of direction (COD) in sports performance, emphasizing tailored training approaches and practical experience. Charlie highlights his journey in coaching, where understanding the demands of each game and the specific movement qualities required has been central to his philosophy.

Deceleration and COD are essential biomotor qualities that influence high-intensity actions in sports like football and tennis. Effective COD relies on mechanics such as a strong penultimate step and ankle elasticity. Charlie explains how profiling athletes through tools like the modified 505 test, opto jump, and Sprint 1080 provides valuable insights into their movement capabilities and limitations.

Video analysis and scoring systems, such as the CMAS scoring system, are used to assess movement mechanics and identify potential injury risks. Charlie emphasizes the importance of evaluating asymmetries, knee abduction moments, and early braking to better understand and address performance issues.

Training strategies should focus on targeted muscle adaptations and movement mechanics, using drills that replicate match conditions. Strengthening specific muscles, like the vastus lateralis and calf, and employing exercises such as kettlebell swings and targeted hopping drills can improve deceleration and COD efficiency.

Charlie advocates for individualized programs that consider the demands of each sport and athlete. High-force training, reactive hops, and tailored rehab strategies are vital for enhancing performance while preventing injuries. His approach underscores the value of continuous assessment and reflection to refine training outcomes.

Main talking points:

How to assess deceleration
Using video analysis to evaluate movement mechanics
Addressing asymmetries in athlete movement profiles
Training the penultimate step for better braking efficiency
Incorporating reactive drills to improve COD efficiency
Monitor knee abduction moments to prevent injuries