Lateral Deceleration
- Prescription
- 6 × 10 yd / direction · 60 s restabout 6 min
- Players
- Solo
- Equipment
- Cones
Quick shuffles over ten yards, then a full stop inside a two-yard zone marked by two cones, held for two seconds. Braking sideways is the direction nobody trains, and it’s the one where the knee is most exposed.
Key points
- The outside foot plants flat and off-axis from the body: it’s what stops everything.
- The hips drop when braking; they do not remain high.
- Pause for two seconds before heading in the opposite direction.
- One minute between runs, three each way.
Common mistakes
- Slowing down gradually before the zone, which removes all the work.
- Stopping with your leg straight and your knee turned inward: that is the exact position that leads to injury.
Demonstrations
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Related drills
LEVELS : Beginner
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