Deceleration training should be a staple for any athlete in the rehab setting looking to eventually return to sport. Whether it's after an ACL surgery (READ: ACL Prehab, Rehab, and Graft Options) or simply after a bout of patellar tendinopathy (jumper's knee), learning to properly decelerate and control forces in addition to generating power is of utmost importance to the athlete. Deceleration in the sagittal plane should be achieved first, as it's much easier to control due to our much larger muscles helping out (hip and knee extensors like the glutes and quads). Deceleration in the frontal plane is next. And finally, the most difficult is controlling deceleration in the transverse plane, as it is rarely pure transverse plane movement and usually involves a mix of sagittal, frontal, and transverse plane forces.
Today's episode focuses on the frontal plane. Again, following the same rules as yesterday's post:
1️⃣Develop control in a staggered double limb stance position is first
2️⃣Load the lead leg with an external load
3️⃣Add in a speed component