[NL] Linear & Multi-planar Power – Deceleration

Giant Set x 2

Practice “putting on the brakes”. This workout block exposes the body to linear and multi-planar forces that you want to stop as QUICKLY as possible. Most non-contact injuries occur during deceleration; therefore, by training deceleration first in a controlled environment, you will more likely react better in an unpredictable environment such as sport or life, bulletproofing your body.

ULT
[NL] Quick Drops
reps 8
Tempo fast
Rest 60 s
Train deceleration by focusing on stopping at the bottom and holding for 2-3 seconds.
Set Reps Tempo Rest
1 8 Fast 60 s (h:m:s)
2 8 Fast 60 s (h:m:s)

Imagine you're falling through the ground and then 'catching' yourself at the bottom.

ULT
SL Deceleration Landing
reps 5 per leg
Hold 2 s hold on each rep
Rest 60 s
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
Set Reps Hold Rest
1 5 per leg 2 s hold on each rep h:m:s 60 s (h:m:s)
2 5 per leg 2 s hold on each rep h:m:s 60 s (h:m:s)

Work on 'sticking' and holding the last bound.

UMT
Zig Zag to Quick Feet w/ SL Landing
reps 5 reps per direction
Tempo fast
Rest 60 s
Set Reps Tempo Rest
1 5 reps per direction Fast 60 s (h:m:s)
2 5 reps per direction Fast 60 s (h:m:s)

Use the cues "quick, quick, stick" while moving, and focus on the "stick". Hold for 1-2 seconds, and make sure you've completely stopped and have balance before repeating.

ULT
3-Count Prisoner Split Hold
reps 5 per leg
Tempo fast
Rest 1-2min
Develop agility and neuromuscular control at impact.
Set Reps Tempo Rest
1 5 per leg Fast 1-2min (h:m:s)
2 5 per leg Fast 1-2min (h:m:s)

Take an additional minute rest at the end of this exercise before you start the second set if you want/need the recovery.