In the field of sports performance, we are always looking to improve an athlete’s force and velocity production. By building a bigger “motor” we can improve “horsepower,” giving the athlete the ability to move at higher speeds. In baseball, this can equate to a player throwing harder, bat speed, or getting down the baselines quicker (first step quickness). However, when we build a bigger motor, we also must build better “brakes”.

When considering deceleration in relation to Newton’s Third Law of Motion (for every action there is an equal and opposite reaction), the more force the athlete can produce in a limited amount of time to accelerate must be met with the same force “in a limited amount of time” to slow it down.

Increasing Performance / Reducing Injury Risk

High intensity acceleration and deceleration are not only present in all power movements in the sport of baseball but are critical to successful performance as well.

In the throwing motion for example, we can see shoulder internal rotational velocities reaching 7,600 degrees per second and elbow extension velocities up to 2,700 degrees per second in pitchers (1), as well as angular velocities from 300-700 deg/sec in the ankle, knee and hip joints during rapid change of direction in position players (2). If efficient deceleration isn’t trained, the high mechanical stress from these types of high velocities can lead to tissue damage and neuromuscular fatigue, creating an environment for a decrease in performance and an increase in the likelihood of injury.

By gradually exposing the athlete to high intensity decelerations, in conjunction with improved eccentric loading capacity and overall neuromuscular performance, we can help improve performance while minimizing the risk of injury. The old adage, “don’t speed up what you can’t slow down” rings true here.

36” Depth Drop

Program Design

Understanding the intense demands of deceleration on the body is imperative when designing a performance program to prepare the athlete for competition. Increasing a player’s resilience to the stress of deceleration should be prioritized.

There is some great research by Damien Harper’s recommending a focus on progressive exposure to decelerations in training. Harper states that deceleration should be progressively overloaded like any other training modality, where load is monitored, and adjusted based on performance (3).

Here at RPP, we are fortunate to have access to force plates, which can be used to measure a decline in eccentric force. By using a simple countermovement jump, deceleration-induced fatigue as well as neuro-muscular fatigue can be monitored, and the training load adjusted accordingly.

Force Plate CMJ

When training to improve the athlete’s capacity to decelerate well we need to…

- Enhance the resilience of the load bearing tissue
- Develop the coordination and skill of the movement

Early in the training program, maximal strength should be developed as a foundation for other qualities such as mechanical power to be built more efficiently. Athletes who brake well tend to have greater potential for maximal strength, which allows for higher velocities and greater eccentric and concentric power (4).

Strength Alone Is NOT Enough

However, an increase in strength and power do not necessarily always equate to better deceleration ability. An emphasis on development of the technical and mechanical skills of deceleration are a must as well. By utilizing fast, low-impact plyometric exercises combined with the specific and gradual exposure to high intensity deceleration movements we believe we can increase potential performance and injury resilience in our athletes.

Medial Lateral line Hops

By Bill Walsh, RPP Strength Coach (BS, CSCS, ATT)

References