Eccentric Strength Training for Improving Horizontal Deceleration Ability: The use of the Braking Performance Framework

In a previous post, written for Science of Multi-Directional Speed, I highlighted the very high forces that are generated across very short time frames (i.e., impulse) when decelerating rapidly. I also highlighted the necessity to be able to skilfully attenuate and distribute these forces throughout the muscles and connective tissue structures of the lower limbs to help reduce likelihood of tissue damage and neuromuscular fatigue. This could be done by enhancing two key modifiable factors 1) horizontal deceleration skill and 2) horizontal deceleration specific strength qualities (Harper & Kiely, 2018). A notable strength quality that could help to increase the ability to generate braking impulse and mitigate extent of tissue damage and neuromuscular fatigue is eccentric strength (Harper, McBurnie, et al., 2022). The importance of this strength quality for attaining faster reductions in whole-body momentum, whilst maintaining neuromuscular control and stability of the knee joint during the preparatory deceleration phase of a sharp change of direction (COD), has also been highlighted. Therefore, understanding how eccentric strength can be developed is significantly important to a range of athletes involved in multi-directional sports and for sport science and medicine practitioners who are tasked with the responsibility of ensuring optimal preparation of athletes to meet the demands of competition.