Deceleration

Training

Jorge Carvajal

The Dirty Little Secret in Sports Performance Training

• What • Why • How • Part • Part • Part • ONE

• What Why How

Ability to stop, change direction, and as quickly as possible.

• 3

250,000

     

Barerra et.al,

> 70 % Non -CONTACT

Wojetys et al,2010

$2 Billion

Surgery / Rehab

$38,121/ $88,538

Mather et al, ‎2013

?

Dragoo et al, 2012

Dowlinget al, 2010

Patterno et al, 2103

Wisloff et al

Lateral shift of the pelvis during the squatting motion results in altered ground reaction forces

(GRF)

Hip Mobility

Tainaka et al, 2014

Female’s at GREATER Risk

4-6x Arendt, et al. , 1995

61.7% – 76.9%

Quad DOMINANT

Weinhandl et al 2013.

Decreased hamstring strength

increases ACL loading

by 36%

during sidestep cutting.

ACL injuries occur 17-50 ms after initial ground contact →

Importance of RFD of hamstrings

Posterior Chain

COLLECTIVE BARGAINING AGREEMENT

2011

2013/14 NFL

Season

300

“ACL prevention is just good training.”

Mike Boyle

Eccentric Strength

Plyometrics Reactive Agility

1

2

3

Absorb

Accept

Redirect

Force

Eccentric Strength

LaStayo et al. 2000

Block Training Periodization 5 0 X Eccentric (Great for coaching] “slow”

WEEK 1-2

Block 1

WEEK 3-4

Block 2

WEEK 5-6

Block 3

2 3 X Isometric (Stabalization] “with pause”

2 1 X Concentric (Builds strength)    

ECCENTRIC TEMPO

5 0 X Eccentric IIsometric Concentric

CNS Intensive

Compound Exercises

NO Load 85%

           

Plyometrics

Foot Contacts

Reactive Agility  

Start, Stop, Cut and Accelerate

Change of Direction Linear Sprint

Forward Mutidirectional

All Lateral Motions

All Backward Motions

Full COD (cuts < 90 degrees = 1 foot)

Angled COD (cuts > 90 degrees = 2 feet)

CLOSED

VS

OPOPEN

1

2 3

4

SPRINT

SHUFFLE RIGHT

BACKPEDAL

SHUFFLE LEFT

5 YARDS APART (4STEPS)

QUE @ STEP 3

1

2

Response Time

Reaction Time

vs

Reaction Time = Tactical Skills

Closed Skills, Slow Speeds

Closed Skills, Fast Speed

Open Skills, Slow Speed

Open Skills, Fast Speed

@carvperformance

carvperformance@gmail.com