Deceleration Drill

Objective

Train controlled braking from full speed to protect joints and improve agility.

Equipment

• Cones

Instructions

1. 1

   Mark a start and a stop line 20 yards apart. A third cone sits 2 yards past the stop line.

2. 2

   Sprint from start to stop line at full pace, stopping completely before the third cone.

3. 3

   Walk back and repeat. 8 reps.

Coaching Points

• ✓ Begin braking 3–4 yards before the line — not at the line.
• ✓ Widen your base and lower your hips to brake efficiently.
• ✓ Do not stop by planting one foot hard — use two or three short steps.

Variations

• → Add a directional change at the stop line — go left or right on a signal.