Band Resisted Decel
- Prescription
- 5 × 15 yd · 120 s restabout 9 min
- Players
- 2 minimum
- Equipment
- Resistance band
Your partner pulls forward on the resistance band while you brake. You need to counteract your speed plus the pull: this creates extra braking resistance, which is the only way to make the exercise harder without running faster.
Key points
- Moderate and steady pull. The partner assists; they do not yank.
- For players whose braking technique is already solid under no-load conditions: overloading amplifies a weakness just as much as it does a strength.
- Once the stop is held, the partner eases off gradually, never all at once.
- Two minutes between runs.
Common mistakes
- Pulling too hard, which causes the upper body to lean forward and puts all the strain on the lower back.
- Putting this exercise at the end of the session: it’s the most demanding of the family, so do it fresh.
Demonstrations
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Related drills
LEVELS : Advanced
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