slam on the brakes - teded introduction myszka.pdf · slam on the brakes: deceleration qualities to...
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Slam on the Brakes:Deceleration Qualities to
Optimize Performance
Shawn Myszka, MS, CSCS*D,January 4, 2013
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Overview of Today
• Coming to a Common Ground
• Understanding Importance of DECEL in Sport Movement
• DECEL Movement Mastery
• Training Means & Methods Specific to DECEL
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Coming to a Common Ground
• Let’s go back to what our ultimate goal is. (Answer: To make our athletes better in their specific sport conditions & demands)
• The mission of that goal: Perfect movement execution and optimize motor potential….concurrently!
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Coming to a Common Ground
“The essence of sport competition activity lies in the movements of the human body.”
“Sport then becomes a problem‐solving activity in which movements are used to produce the
necessary solutions.” – Dr. Yuri Verkhoshansky
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Coming to a Common Ground –What Many Are Addressing
Concentric, Corrective & “Functional”
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Coming to a Common Ground –What Many Are Neglecting
Eccentric, Multi‐planar & Sport‐Functional
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Understanding DECEL –The Need for this New Focus
To put the athlete in an effective & efficient position for reacceleration; sometimes in
preparation for a directional change and other times to execute a sport skill.
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Understanding DECEL –The Need for this AimP Absorption (ECC‐RFA) = P Exertion (CON‐RFD)
“Increase the V!” – Cal Dietz, 2012
Dietz & Peterson, 2012
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Understanding DECEL –Main Objective• Develop the DECEL abilities (both motor potential and technical) needed to tolerate the rapid power absorption that occurs during explosive braking movements
• What happens if we don’t?– Technical inefficiency– Lack of movement control– Increased injury likelihood
Before we can exert we must be able to absorb!
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Understanding DECEL –Model of DECELConcept: Integration of Working Components
Kovacs, Roetert, & Ellenbecker, 2008
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Understanding DECEL –Working Effect (WE)
Concept: Sport‐Specific F‐T Qualities
Siff & Verkhoshansky, 2009
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Understanding DECEL –Force Velocity Relationship
Concept: ECC‐specific FV
Zatsiorsky & Kraemer, 2006
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Understanding DECEL –Human Movement Principles
• All human motion is the result of the balance between stability and mobility
• The production of and increase in any type of strength quality specific to DECEL is the result of the neuromuscular process
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Relationship B/T Stability & Mobility ‐ Using Elastic Energy
The Mechanical Model
Hill, 1970
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Relationship B/T Stability & Mobility – Dampening Efficiency• Elasticity‐Ability to lengthen and use that strain/tension to return to original shape
• Stiffness‐Property of the system to resist an applied load
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Neuromuscular Process –The Stretch Reflex
The Neurophysiological Model
Wilk, et al, 1993
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Neuromuscular Process –Potentiation • Preactivity of Agonist Muscle
• Reciprocal Inhibition of Antagonist
• Golgi Tendon Organs (GTOs) = overprotective mothers– GTO Desensitization = Increased reflex potentiation = greater power
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Stretch‐Shortening Cycle (SSC)
Phase by Phase
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Getting Back to REACCEL after DECEL – SSC Efficiency
With both models of the SSC, if a concentric muscle action does not occur IMMEDIATELY after
amortization then we will lose the ability of the SEC and stretch reflex and energy will be dissipated.
This occurs when:• Too long of time b/t stretch (ECC) & contraction (CON)• Movement is over too large of ROM
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Getting Back to REACCEL after DECEL – SSC Efficiency• Rate of stretch is more important than magnitude (i.e. ROM)
• Slow DECEL = Slow REACCEL
• Speed into break (ECC V) will eventually = to speed out of break (CON V)…
• Speed out of break (CON V) will = what we all want (greater REACCEL, POWER, and rapid movement)
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Enough about the Why…Now onto the What and the How
Application & Programming
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A System Towards Optimizing DECEL in SportCombining Motor Potential (A) w/Technical Mastery (B)
Verkhoshanksy, 2011
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A System Towards Optimizing DECEL in Sport
Objectives Towards Perfecting DECEL abilities1. Improve technical mastery of movement
2. Increase the working effect in a dynamic correspondence fashion
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Movement Technique –DECEL Kinetics & Kinematics• True lack of research investigating both forces involved & positional characteristics during DECEL in common sport tasks
• As with any sport movement, technique is essential for optimizing performance as well as minimizing risk of injury
• Much of the following is a blend of existing research evidence with anecdotal experience & qualitative study
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DECEL Movement Technique –Considerations
• Sport‐Specificity – Inter & Intra‐sport Differences– Bilateral vs. Unilateral– Common directional changes – Lines of force, joint angles & position of limbs– Preprogrammed/Closed vs. Unanticipated/Open – Surface used
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DECEL Movement Technique –Considerations
• Individual‐Specificity – Level of mastery – Anthropometric features– Muscle dominance– Ground contact efficiency – Strength levels – Neuromuscular control
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DECEL Movement Technique –The Penultimate Step
• Definition: Next to the last step prior to the plant• Must have very close attention paid to it• Determines position of COM prior to plant step• Must be as short of GCT as athlete can handle• Determines the efficiency of the plant or stop• Requires tremendous force absorption/eccentric strength in order to be efficient
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DECEL Movement Technique –Parallel Stop
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DECEL Movement Technique –Lunge Stop
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DECEL Movement Technique –Angled Stop
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DECEL Movement Technique –Lateral Stop
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DECEL Movement Technique –Common Mistakes (Among others)
• Not setting yourself up for reacceleration in proper direction• Too long to stabilize in plant step or penultimate step• Too much dampening after contact• Too strong of heel strike at initial contact of plant foot• Foot too far out in front of COM for efficient COD • Too great of knee extension at initial contact of plant foot• Lack of trunk control • COM too high at end of yielding phase• BOS too narrow for immediate COD• Trying to be too light on the feet
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DECEL Movement Technique –Sample Progression• Slow to Fast ACCEL Velocity• Long to Short DECEL Distance• More Stable to Less Stable Base of Support (Parallel to Angled or Lunge)
• Linear to Lateral to Backward• Higher to Lower Joint Angle Flexion • Preprogrammed/Closed to Unanticipated/Open
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Drill Execution –Wax On, Wax Off…Paint the Fence• Represents the trouble‐spot for many coaches• Execution can/should change based on athlete goals and
specific weaknesses• Perfect technique and execution is key (even more important
than it is in other training modalities)
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DECEL Foundation –Barefoot Drills• Purpose
– Develop proprioception & feel– Lower leg & foot strengthening
• Programming– At end of session– Submaximal effort for athletes of lower level of mastery
– Be creative w/selection
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DECEL Foundation –Stick Movements• Purpose
– Base ECC Strength– Base DECEL Mechanics– Maintenance of technique
• Programming– Stop on a dime– Use a partner for push as athletes progress
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DECEL Foundation –Stick Movements• Multidirectional Variants
– Can use a lateral variation with same purpose and programming emphasis as linear style
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Increasing WE –Landing is Paramount
Gaining PBSF prepares the athlete for the essentials of the proper progressions in
eccentric improvement.
• Toe‐up rule• Heel‐up rule• Stick the landing/stop on a dime (load the spring)• Reflexive bounce @impact (be a Super‐ball)• Foot placement• Breathing• MINIMIZE GCT!• Must be the pre‐landing position (Bosco, 1982)• How well you land determines how you take‐off!
Radcliffe and Farentinos, 1999
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Increasing WE –Traditional Plyometrics• Purpose
– Eccentric Loading
• Programming– Examples are endless– Be creative to emphasize DECEL specific to sport
– Overload is easy– Focus on eccentric ability and establishing landing mechanisms
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Increasing WE –Concentrated Isometrics• A key to using the ECC phase to enhance energy transfer
to the CON (the STOP!)• Different intra/intermuscular coordination• Useful for Starting and Acceleration Strength• Comprises 10‐15% of all training load• Sample Means:
– True ISOs– Dynamic ISOs– Oscillatory Quasi‐ISOs
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Increasing WE –True ISOs
• Purpose– Great for decreasing amortization times
– Co‐contraction at greatest flexion angles for COD
• Programming– Short duration (<6 seconds )– Extremely taxing– Could potentially use at beginning of the session to establish positions
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Increasing WE –Dynamic ISOs• Purpose
– Blending of ECC strength with ISO strength qualities
• Programming– Position & kinematic characteristics takes > priority over load/resistance or length of isometric pause
– Usually best utilized with the traditional squat and having 2‐3 stopping points on the yielding action between full extension and 90 degree knee flexion
– Always perform CON action as rapidly as possible
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Increasing WE –Oscillatory Quasi‐ISOs• Purpose
– Teaching contraction to relaxation cycle that needs to occur efficiently during very dynamic athletic movement
• Programming– Can be timed or for # of reps– “Like a light switch”– Use for a variety of movements
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Increasing WE –Altitude Drops
• Purpose– Increasing force absorption qualities very specific to DECEL technique
• Programming– Height is key to load prescription (submax to max)
– Stop on a dime– Landing conditions can be sport‐specific
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Increasing WE –Depth Jumps
• Purpose– Maximal dynamic strength or reactive strength abilities
• Programming– Box height determines training emphasis
– Can use any direction or takeoff style depending on level of athlete and sport demands
– Only to be used w/high level athletes
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Increasing WE –Overspeed Eccentrics• Purpose
– Overspeed ECC action
• Programming– Start light and progress to heavier band tension
– Stop on a dime in the bottom– Pay attention to kinematics – Easy to change conditions
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Increasing WE –Overspeed Eccentrics w/KB
– Overspeeding ECC action with a rapidly moving load – Common exercises include KB Jump Variations and KB Bomb Dives
– Kinematics can be very similar to Parallel Stop DECEL
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Increasing WE –Accentuated Eccentrics• Purpose
– Develop ECC control – Develop ability to restrain against higher loads
• Programming– Great for athletes of lower level of mastery, maximal strength, or those displaying lack of PBSF
– Good to use at beginning of each training year for overall GPP
– Lacks specificity as training year goes on
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Increased WE –DECEL Drills w/Load• Purpose
– Overspeed/overload in a dynamic correspondence fashion
– Increase ECC speed‐strength
• Programming– Never (EVER) do this until DECEL technique is well‐established & repeatable
– Never (EVER) sacrifice technique for additional band tension
![Page 51: Slam on the Brakes - TEDEd Introduction Myszka.pdf · Slam on the Brakes: Deceleration Qualities to Optimize Performance Shawn Myszka, MS, CSCS*D, ... – Blending of ECC strength](https://reader030.vdocuments.site/reader030/viewer/2022011802/5b0bed617f8b9a2f788b5713/html5/thumbnails/51.jpg)
Increased WE –DECEL Drills w/Load• Downhill Running
– Use sparingly w/only very small declines (<5 degrees)
• Weighted Vests– Use sparingly w/very small loads (<10% of BW)
Like with Overspeed DECEL drills, with both of these methods, NEVER allow technical compensations to occur
b/c load is too great or volume of work is too high!!
![Page 52: Slam on the Brakes - TEDEd Introduction Myszka.pdf · Slam on the Brakes: Deceleration Qualities to Optimize Performance Shawn Myszka, MS, CSCS*D, ... – Blending of ECC strength](https://reader030.vdocuments.site/reader030/viewer/2022011802/5b0bed617f8b9a2f788b5713/html5/thumbnails/52.jpg)
Take‐Home
• DECEL strength qualities and movement is as important (if not more) than ACCEL
• Be progressive and develop a system of incorporating DECEL for your athletes
• Be deliberate to perfect the execution of sport‐specific DECEL movement patterns
• Always strive to combine technique work with specific‐strength attainment