0:00 / 1:34
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Deceleration Shuttles
Start at an entry gate with a low center of gravity, accelerate to the first single cone (5 steps away), decelerate sharply to round it, sprint to the second cone (5 steps away), round it, and accelerate through the opposite exit gate (5 steps away); reverse directions on alternating reps to balance turning left-to-right and right-to-left. 0-110s consists of spoken introduction, movement science explanation, and course setup demonstration. Coach prescribes performing 4 explosive reps at 100% effort with adequate rest between repetitions.
Key points
- Lower your center of gravity when approaching each turning cone to decelerate cleanly
- Take small, rapid stutter steps around the cones to brake and change direction without slipping
- Alternate rounding cones from left-to-right and right-to-left to balance limb loading
- Explode out of each turn at 100% maximum effort
Common mistakes
Coming in too upright, taking overly long braking strides, or rounding cones with an excessively wide turning radius.
Sets: 1Reps: 4 repsRest: 0 secEst. duration: 1 min 34 sec
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