4Q Deceleration

Giant Set x 2
ULT
SL Deceleration Landing
reps 8
Tempo controlled
Rest 1 min
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
Set Reps Tempo Rest
1 8 Controlled 1 min (h:m:s)
2 8 Controlled 1 min (h:m:s)
UMT
3-Count Skater Hold
reps 8
Tempo controlled
Rest 1 min
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Tempo Rest
1 8 Controlled 1 min (h:m:s)
2 8 Controlled 1 min (h:m:s)
LLT
Split Squat Drop and Catch
reps 8
load light
Tempo controlled
Rest 1 min
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo Rest
1 8 Light Controlled 1 min (h:m:s)
2 8 Light Controlled 1 min (h:m:s)
LMT
Zig Zag Bound to H-ump Landing
reps 8
load light
Tempo controlled
Rest 1 min
Enhances agility and neuromuscular control in both the frontal and transverse planes in the forward direction while under load. (A H-ump is a single foot take off and a two foot landing)
Set Reps Load Tempo Rest
1 8 Light Controlled 1 min (h:m:s)
2 8 Light Controlled 1 min (h:m:s)