2d • Speed Training
Deceleration Drills
Quick one for the group while comp season builds — this one’s about the end of the rep, not the start of it.
Deceleration is a skill, and it trains beautifully in about ten minutes a week.
My go-to is build-and-brake: a 15m build to roughly 80%, then pull up inside 10m.
Cues that earn their keep: chest tall, sink the hips, let the steps chatter — short, quick contacts rather than three big stomps.
The main thing I’m watching for is braking on a straight leg; if the knee’s locked out, the ground wins.
We pour most of our coaching hours into making athletes faster, and the ones who cut, evade and pull up well are usually the ones who’ve been shown how to put the brakes on.
Sharper stops show up everywhere: cleaner change of direction, more confident finishes, and far fewer of those wobbly pull-ups after the line that make you wince from the fence.
If you’ve got field or court sport athletes in your group as well as runners, this one pays off double — every cut starts with a stop.
What’s your go-to for teaching athletes to pull up — a drill, a cue, or something you stumbled onto that just worked?
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Deceleration Drills
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