Spellman Performance/The Deceleration Blueprint
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  • $129

The Deceleration Blueprint

All gas, ALL brakes. Your guide to test, analyze and program deceleration.
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Course Tracklist

Introduction

My Story: I Shouldn't Be Here
Why I Created This Course
Why Is Deceleration Important?
Results (Youth To Pro Success)
What Is Deceleration?

Background & Research

Injury Risk
Body Demands For The Sport
How Does It Translate To The Field
Horizontal vs Vertical
Technical vs Physical Qualities

Phase I: The First Deceleration Step

Introduction: The First Deceleration Step
Technical Model: Entry Speed
Setting Up for Bilateral Stop (Double Leg)
Setting Up For Unilateral Stop (Single Leg)
Importance Of First 2-3 Steps
Common Errors And Corrections
Video Review: Antepenultimate Step
Video Review: First 2 Steps
Video Review: Center Of Mass
Video Review: Ground Reaction Force

Phase II: Deceleration Prep

Introduction: Deceleration Prep
Drill #1: Plyometrics
Drill #2: Rapid Eccentric Double Leg Drop
Drill #3: Rapid Eccentric Single Leg Drop
Drill #4: Rapid Eccentric 180/0 Degree SL Drop
Drill #5: Single Leg Drop
Drill #6: High Knee Single Leg Drop
Drill #7: High Knee Single Leg 180/0 Degree Drop
Drill #8: Banded Progression

Phase III: Change Of Direction

Introduction: Change Of Direction
Drill #1: 40-60% Progression Speed Into Bilateral Deceleration
Drill #2: 40-60% Progression Speed Into Unilateral Decel
Drill #3: 135 Degree Cut
Drill #4: 90 Degree Cut
Drill #5: 45 Degree Cut
Drill #6: 180/0 Degree Cut

Full Circle

Introduction: Full Circle
Deceleration Profiling
Deceleration Test
THANK YOU