[NL-SW] Power Deceleration Giant Set

SIIT
Giant Set x 2

The focus is deceleration – after every rep for each exercise, pause and hold, to ensure you have completely stopped.

The movement should be performed with high intensity.

Deceleration training is key for injury-prevention (i.e. ACL tears), as well as improving your ability to stop and change direction quickly.

If you do not have a medicine ball – use a light dumbbell, instead.

ULT
[NL] Quick Drops
reps 8-10
load light
Tempo Fast down: Pause: Slow Up
Rest 60 s
Set Reps Load Tempo Rest
1 8-10 Light Fast down: Pause: Slow Up 60 s (h:m:s)
2 8-10 Light Fast down: Pause: Slow Up 60 s (h:m:s)

Medicine ball, dumbbell, or lighter sandbag are all options for this exercise.

UMT
SL Rotational Broad Jump
reps 5 per leg
Tempo explosive
Rest 60 s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
Set Reps Tempo Rest
1 5 per leg Explosive 60 s (h:m:s)
2 5 per leg Explosive 60 s (h:m:s)
LLT
Split Squat Drop and Catch
reps 5 per leg
load light
Tempo Fast down: Pause: Slow Up
Rest 60 s
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo Rest
1 5 per leg Light Fast down: Pause: Slow Up 60 s (h:m:s)
2 5 per leg Light Fast down: Pause: Slow Up 60 s (h:m:s)

A medicine ball, dumbbell, or light sandbag are all options.

LLT
MB Vertical Chop
reps 10
load light
Tempo Fast down: Pause: Slow Up
Rest 60 s
Develop neuromuscular control in the sagittal plane while loaded.
Set Reps Load Tempo Rest
1 10 Light Fast down: Pause: Slow Up 60 s (h:m:s)
2 10 Light Fast down: Pause: Slow Up 60 s (h:m:s)

Light dumbbell can replace the MB.