Deceleration Ladder
- Prescription
- 6 × 15 yd · 90 s restabout 8 min
- Players
- Solo
- Equipment
- Cones
Six runs at increasing distance: two at ten yards, two at fifteen, two at twenty, each ending with a hard stop at the cone. The longer the sprint, the more speed you have to cancel: the ladder shows what each extra yard costs.
Key points
- The last step before stopping is a braking step, not a running step: the foot lands in front of the body.
- The hips drop noticeably during the last two or three strides.
- Count your braking steps for each distance: that’s the only number that shows whether you’re making progress.
- Ninety seconds between runs.
Common mistakes
- Keeping the same braking distance whatever the sprint distance: it has to get longer, otherwise you weren’t running flat out.
- Running past the cone and then coming back hides the real problem instead of highlighting it.
Demonstrations
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Related drills
LEVELS : Beginner
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