Sprint-Decelerate-Reaccelerate — Control the Braking Step
Players sprint into a braking zone, reduce speed under control and reaccelerate in a new direction.
Improve acceleration and controlled deceleration before a second explosive action.
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Players
4
Duration
10 min
Equipment
Cones
Difficulty
Intermediate
Age group
U10–U18
Category
Fitness
Type
Speed & Reaction
Organization
Set a 15m lane with a 3m deceleration box and two angled exit gates. Players sprint in, brake inside the box and accelerate through a called gate.
Coaching Points
Lower centre of mass when braking | Use several short braking steps | Keep knees aligned | React after control is regained | Explode through the new direction
Progressions
- Make the exit gate a late visual cue.
Regressions
- Use one fixed exit and lower approach speed.
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