Our job as sports performance coaches is to improve the physical qualities of our athletes, hopefully unlocking greater success in their sport. Almost all sports come down to scoring more than the other team in competition; and, those moments when points are scored or deterred are determined by spacing. Did the player have enough space to perform the sporting action that allows them to score?
作为运动表现教练，我们的工作是提高运动员的身体素质，希望在他们的运动中取得更大的成功。几乎所有的运动项目都归结为在比赛中得分高于其他球队；并且，得分或阻止得分的时刻是由间距决定的。球员是否有足够的空间来执行让他们得分的体育动作？
Cam Josse and Fergus Connolly talk about the concepts of space creation and space muting in their book “The Process” (Connolly & Josse 2019). In field sports, this can be broken down into an offensive-minded player creating space to move through various actions in hopes of scoring. Opposite to that, a defensive-minded player will try to cover enough space to impede that offensive player. Both players are looking for an advantage by finding an opening or closing one. Advantages come from a variety of sources, but can be simplified into three categories:
Cam Josse和Fergus Connolly在他们的书《 The Process 》（Connolly & Josse 2019）中讨论了空间创造和空间静音的概念。在田径运动中，这可以分解为具有进攻意识的球员创造空间通过各种动作移动以希望得分。与此相反，具有防守意识的球员会尝试覆盖足够的空间来阻碍进攻球员。两位玩家都通过寻找开局或收局来寻求优势。优势有多种来源，但可以简化为三类：
- Tactical advantages. 战术优势。
- Technical advantages. 技术优势。
- Athletic advantages. 运动优势。
几乎所有的运动项目都归结为在比赛中得分高于其他球队； @Torinshanahan42 说，得分或阻止得分的时刻是由间距决定的。Share on X 分享到 X
Athletes will leverage all three areas to find advantages to make plays that help their teams win. Tactical and technical advantages are taught by their sport coaches, while athletic advantages are based on genetic athletic potential and how that potential is enhanced through training by the strength and conditioning staff. Any extra space created by any one of these areas can be the key to success on the field.
运动员将利用所有三个领域来寻找优势，以帮助球队获胜。战术和技术优势由体育教练教授，而运动优势则基于遗传运动潜力以及如何通过体能人员的训练来增强这种潜力。这些区域中任何一个区域所创造的任何额外空间都可能是球场上成功的关键。
Using football as an example, if we have an outside receiver running a comeback route, this receiver has multiple paths to successfully get open and make the catch for the first down. Using his tactical understanding of the play call, along with pre-snap reads of the defensive coverage, it appears they will be in Cover 3. His route will attack the space outside between the deep 3rd defender and the underneath flat defender. This receiver knows the defender lined up across from him has a deep 3rd responsibility—meaning the defender can’t let him get by him. If he uses a burst of speed and body language that communicates a deep threat down field, the defender will have to open his hips to run with him to cover his area.
以足球为例，如果我们有一个外线接球手跑反击路线，那么该接球手有多种路径可以成功打开空位并接球。凭借他对比赛的战术理解，以及对防守覆盖范围的预判，他们似乎将进入掩护 3。他的路线将攻击第三后卫和下方平坦防守球员之间的外侧空间。这位接球手知道他对面的防守球员负有第三重责任——这意味着防守球员不能让他超越他。如果他用爆发性的速度和肢体语言向前场传达出深深的威胁，防守者将不得不张开臀部与他一起跑动以覆盖他的区域。
Once the DB has opened his hips, the receiver now has the advantage on the comeback.
一旦DB打开他的臀部，接球手就在反击中占据了优势。
This receiver can also use his technical understanding of route running to create an advantage. As he runs down field, the DB will likely play with outside leverage and the receiver can attack this leverage and get on the DB’s toes, pressing him to open his hips and run to keep the receiver in front. Once the DB has opened his hips, the receiver also has a movement advantage.
这位接球手还可以利用他对路线跑动的技术理解来创造优势。当他跑下场时，接球手可能会利用外部杠杆作用，而接球手可以攻击这种杠杆作用并攻击接球手的脚趾，迫使他打开臀部并跑动以保持接球手在前面。一旦接球手打开臀部，接球手也具有移动优势。
Now let’s say the receiver fails to execute on either of the above possible ways to get open: we have a relatively even situation at the top of the route. The DB is one yard north of the receiver and still in his backpedal as they come up on the breakpoint. The receiver has to stop his momentum, cut, and turn 135 degrees to his right backward to the sideline and look for the ball. The DB is still in his backpedal and will see the receiver’s hips drop into his break and can also break on the ball. The ball was thrown on time and is already in the air—at this point, who has the advantage?
现在假设接收方无法执行上述任何一种可能的打开方式：我们在路线顶部有一个相对均匀的情况。后卫位于接球手以北一码处，当他们到达断点时仍然处于后退状态。接球手必须停止他的势头，切入，然后向右转 135 度，向后到边线寻找球。接球手仍然处于后退状态，会看到接球手的臀部落入他的突破中，并且也可以突破球。球准时投出，已经飞到了空中——此时，谁占优势呢？
@Torinshanahan42 表示，优势有多种来源，但可以简化为三类：战术优势、技术优势和运动优势。Share on X 分享到 X
It comes down to change of direction ability. Who can stop their momentum first? Who can break or cut first? Who can sprint to the intersection point between their paths and the ball first? This is where an athletic advantage comes into play—can you be a better athlete than the player across from you and make the play when you both know what you are about to do? The faster you stop, the faster you can cut, and then the faster you can accelerate out—deceleration is a trainable factor that can give your athletes a movement advantage.
这归结为改变方向的能力。谁能先阻止他们的势头？谁能先打破或切断？谁能首先冲刺到路径与球的交点？这就是运动优势发挥作用的地方——当你们都知道自己要做什么时，你能成为比你对面的球员更好的运动员吗？你停得越快，切入的速度就越快，然后加速的速度就越快——减速是一个可训练的因素，可以为你的运动员带来运动优势。
Deceleration is a critical component to success in many sports and can be defined as the act of reducing an object’s velocity. Training an athletes’ brakes is an important part of the training program for maximizing an athlete’s potential and placing the most prepared team on the field for every competition.
减速是许多运动中成功的关键因素，可以定义为降低物体速度的行为。训练运动员的刹车是训练计划的重要组成部分，它可以最大限度地发挥运动员的潜力，并让准备最充分的球队参加每场比赛。
Principles of Training Deceleration
训练减速原理
All athlete training is dictated by physiology. There are set core principles of training that must be followed for positive adaptation to occur. These principles are working at or above training stimulus thresholds, progressive overload, and specific adaptations to imposed demands (SAID Principle). Providing a training stimulus is very important because it’s the only way the body knows it needs to adapt. If you are not challenging your athletes, you are not changing your athletes.
所有运动员的训练都是由生理学决定的。为了实现积极的适应，必须遵循一些训练的核心原则。这些原则在训练刺激阈值或以上、渐进超负荷以及对强加要求的具体适应（ SAID 原则）下发挥作用。提供训练刺激非常重要，因为这是身体知道自己需要适应的唯一方式。如果你不挑战你的运动员，你就不会改变你的运动员。
Over time, this threshold will rise as the athlete improves. You need to keep challenging athletes by providing more demanding tasks. Lastly, this training stimulus needs to be specific. Any exercise or drill where you are chasing deceleration adaptations must stimulate the biomechanical and physiological systems that operate during deceleration tasks. Applying these principles to deceleration training:
随着时间的推移，这个阈值会随着运动员的进步而上升。您需要通过提供更艰巨的任务来不断挑战运动员。最后，这种培训刺激需要具体化。任何追求减速适应的练习或训练都必须刺激在减速任务期间运行的生物力学和生理系统。将这些原则应用于减速训练：
- The drills or exercise must have enough intensity to challenge the athlete’s physical and movement qualities.
训练或练习必须有足够的强度来挑战运动员的身体和动作素质。 - That challenge must be progressed.
这一挑战必须取得进展。 - The challenge needs to specifically challenge biomechanical and neurological systems used in declaration.
该挑战需要专门挑战声明中使用的生物力学和神经系统。
Looking back at our receiver running his comeback route—the initial get off the line, the acceleration—tasks his body with producing large horizontally-vectored impulses to drive his body forward. Ground contact time is long and force is relatively low. As our receiver comes into his break, he will experience deceleration, which has a unique signature. Braking can be characterized by very rapid and very large ground reaction force profiles, with those specific forces being related to the current velocity of the athlete.
回顾一下我们的接球手跑回来的路线——最初的下线、加速——要求他的身体产生巨大的水平矢量脉冲来驱动他的身体前进。触地时间长，力相对较小。当我们的接球手进入休息时，他会经历减速，这是一个独特的特征。制动的特点是非常快速且非常大的地面反作用力分布，这些特定的力与运动员的当前速度相关。
Our receiver has built up some speed as he runs down field—when he goes to stop, his body can experience peak forces up to 5.9x bodyweight (Harper et al 2022). These forces are significantly larger than many other tasks our receiver—or any athlete—will perform, specifically being 2.7x greater than an equally intense acceleration (Harper et al 2022). According to Damien Harper, one of the world leaders on deceleration and founder of Human Braking Performance, these decelerations are also 37% greater physical load per meter than equal accelerations. He states that they can also be 65% greater load per meter than most other typical sporting actions (Harper & Kiely 2018). With greater peak forces and a significantly higher physical cost in load per meter than accelerations, decelerations need to be specifically trained and accounted for in their cost on the body.
我们的接球手在跑下场时已经建立了一定的速度，当他停下来时，他的身体可以承受高达 5.9 倍体重的峰值力 (Harper et al 2022)。这些力比我们的接收者或任何运动员将执行的许多其他任务要大得多，特别是比同等强度的加速度大 2.7 倍（Harper et al 2022）。根据世界减速领域的领导者之一、Human Braking Performance 创始人Damien Harper 的说法，这些减速每米的物理负荷也比同等加速度高出 37%。他表示，与大多数其他典型体育运动相比，它们每米的负荷也高出 65%（Harper & Kiely 2018）。由于峰值力更大，并且每米负载的物理成本比加速高得多，因此需要对减速进行专门训练，并将其计入对身体的成本中。
你停得越快，切入的速度就越快，然后加速的速度就越快——减速是一个可训练的因素，可以为你的运动员带来运动优势，@Torinshanahan42 说。Share on X 分享到 X
These types of forces are not easy to effectively manage—it’s no surprise that many athletes lack game speed stemming from poor deceleration. With this in mind, the scope of impact on an athlete’s deceleration capabilities becomes apparent. In my previous role as the Director of Football Sports Performance at Georgetown University, my staff and I leveraged the living laboratory we had at our disposal to find ways to better prepare athletes for success on the field and to keep them on the field playing the sport they love. Below, I will share specific changes we made to our football training program based on conversations around our understanding of human performance and the data we collected on the training we implemented with the team. We sought to create specific adaptation in deceleration capability by training in a manner that creates a deceleration specific stimulus, follows progressive overload, and was intense enough to create change.
这些类型的力量不容易有效管理——毫不奇怪，许多运动员由于减速不良而缺乏比赛速度。考虑到这一点，对运动员减速能力的影响范围就变得显而易见了。在我之前担任乔治城大学足球运动表现总监期间，我和我的员工利用我们拥有的生活实验室来寻找方法，让运动员更好地为在球场上取得成功做好准备，并让他们留在球场上参加这项运动他们爱。下面，我将根据围绕我们对人类表现的理解的对话以及我们在与球队实施的训练中收集的数据的对话，分享我们对足球训练计划所做的具体改变。我们试图通过以一种产生减速特定刺激、遵循渐进式超载并且强度足以创造变化的方式进行训练，来创造减速能力的特定适应。
Weight Room Progression 举重室进展
The weight room is a common theme throughout the entire year in college athletics, where field-based training time comes and goes with the seasons. Having the capability to train multiple different qualities is important for a well-rounded training program and deterring detraining in the qualities you and the athletes worked so hard to develop. The two core training modalities we used in the weight room are depth drops and isometric tempos. Both of these are trained at high intensities for a stimulus, the stimulus is specific to deceleration, and both can be progressively overloaded.
举重房是大学体育运动全年的一个共同主题，实地训练时间随着季节的变化而变化。拥有训练多种不同素质的能力对于全面的训练计划非常重要，并且可以防止您和运动员辛辛苦苦培养的素质受到训练。我们在举重室使用的两种核心训练方式是深度下降和等长节奏。两者都经过高强度的刺激训练，刺激是特定于减速的，并且两者都可以逐渐超负荷。
Depth Drops 深度下降
In my last role, we mainly utilized the depth drop progression in the weight room because it was logistically easier and we could attempt to accommodate individualized box heights. Depth drops are an exercise where the athletes step-off and land from an elevated surface. Athletes must effectively manage the large forces applied during landing. Depth drops enact vertical deceleration, where forces can be equal to or greater than that of horizontal deceleration. The height of the box can manipulate the intensity and progressions can be made by including various types of jumps that are performed after the landing.
在我的上一个角色中，我们主要利用举重室的深度下降过程，因为它在逻辑上更容易，而且我们可以尝试适应个性化的盒子高度。深度下降是运动员从较高的表面起跳和着陆的一项练习。运动员必须有效地管理着陆过程中施加的巨大力量。深度下降会产生垂直减速，其中力可以等于或大于水平减速。盒子的高度可以控制强度，并且可以通过包括着陆后执行的各种类型的跳跃来实现进展。
Utilizing depth drops for deceleration specifically meant needing to replicate deceleration-specific forces. While the vector is different, the muscles utilized are similar, so we sought to find what box heights could replicate those forces and then overload them.
利用深度下降进行减速特别意味着需要复制特定于减速的力。虽然矢量不同，但所使用的肌肉是相似的，因此我们试图找到什么盒子高度可以复制这些力，然后使它们过载。
@Torinshanahan42 说，减速是许多运动中成功的关键组成部分，可以定义为降低物体速度的行为。Share on X 分享到 X
In this search, we had multiple athletes perform depth drops from various heights. We picked heights of 24, 30, 36, and 42 inches but converted those heights to a percentage of the athlete’s countermovement jump height on the force plate. What we found was there is a lot of variability between individuals, as multiple factors go into eccentric force production. To account for individual differences, we used individual regression models to evaluate what height each individual would need to create peak landing forces at or above our goal of at least 5.9 Newtons per kilogram from Damien Harper’s research. We found this required 143% of an individual’s countermovement jump height. Using 143% of an athlete’s CMJ as the foundation; progressions can be made through height to create larger forces to develop maximal eccentric strength that can be used on the field.
在这次搜索中，我们让多名运动员从不同高度进行深度下降。我们选择了 24、30、36 和 42 英寸的高度，但将这些高度转换为测力台上运动员反向运动跳跃高度的百分比。我们发现，个体之间存在很大的差异，因为偏心力的产生有多种因素。为了考虑个体差异，我们使用个体回归模型来评估每个人需要多高的高度才能产生达米安·哈珀研究中至少 5.9 牛顿/公斤的峰值着陆力或高于我们的目标。我们发现这需要个人反向运动跳跃高度的 143%。以运动员143%的CMJ为基础；可以通过高度进行渐进，以产生更大的力量，以发展可在球场上使用的最大偏心力量。
Isometric Training for Eccentric Actions
古怪动作的等距训练
Eccentric muscle actions are typically most associated with deceleration and isometrics are associated with amortization. When digging into the details of how the muscle actions operate in combination with tendons to create human locomotion, I found that isometrics can be a powerful tool to train an athlete’s brakes. Deceleration is normally thought of as lengthening through flexion of joints to absorb energy, which results in the velocity reduction of an object. Eccentric muscle actions are associated with lengthening joints where force applied to the joint structure is greater than that applied by the musculotendinous unit resulting in the outside force creating movement at the joint.
肌肉偏心动作通常与减速最相关，而等长收缩则与摊销相关。当深入研究肌肉动作如何与肌腱结合以产生人体运动的细节时，我发现等距训练可以成为训练运动员制动的强大工具。减速通常被认为是通过关节弯曲来吸收能量而延长，从而导致物体速度降低。肌肉偏心动作与延长关节有关，其中施加到关节结构的力大于肌腱单元施加的力，导致外力在关节处产生运动。
Isometrics are also associated with static joint positions where force is equal inside the musculotendinous unit and the force applied to the joint system, resulting in the static movement. Eccentric muscle actions are normally synonymous with deceleration because of joint flexion and muscle lengthening while force is absorbed by the body. However, I will explain below how on the macro and micro levels isometrics are a training tool for deceleration.
等距也与静态关节位置相关，其中肌腱单元内部的力与施加到关节系统的力相等，从而导致静态运动。肌肉偏心动作通常与减速同义，因为当力被身体吸收时，关节弯曲和肌肉拉长。然而，我将在下面解释如何在宏观和微观层面上等距训练作为减速训练工具。
Macro Level 宏观层面
When doing any exercise with an isometric tempo included in the exercise, the lifter must move the weight eccentrically before stopping at a desired point to hold the isometric position that is desired. The key point is that the athletes must stop by decelerating themselves. Eccentric tempos do require a stop and reversal, but the focus is on the lower without additional pressure applied to the stop. Isometrics provide an additional focus for the lifter to stop and apply tension to create this isometric hold. Digging deeper, with stato-dynamic reps where athletes must pause at multiple positions within the rep, at each pause the athlete must decelerate the load to stop it for the hold. This exposes the athlete to braking forces at multiple positions. In eccentric actions, the force of the muscle is lower than the external load creating the lengthening action. In isometrics, the force is equal. Put on a continuum, to create a braking force to stop a bar being lowered, more force must be applied to decelerate the bar until the velocity is equal to zero where an equal and opposite force must be continuously applied. Simply, isometric tempos on dynamic compound exercises require athletes to apply braking forces that stop moving external loads to train their brakes.
当进行任何具有等长节奏的练习时，举重者必须先偏心地移动重物，然后停在所需的点以保持所需的等长位置。关键是运动员必须通过减速来停下来。偏心节奏确实需要停止和反转，但重点是在较低的位置，而无需对停止施加额外的压力。等距训练为举重者提供了额外的焦点来停止并施加张力以创建这种等距保持。更深入地挖掘，在静态动态重复中，运动员必须在重复中的多个位置暂停，在每次暂停时，运动员必须减速以使其停止保持。这使运动员在多个位置受到制动力的影响。在离心动作中，肌肉的力量低于产生拉长动作的外部负载。在等轴测图中，力是相等的。放置一个连续体，为了产生制动力来阻止杆下降，必须施加更大的力来使杆减速，直到速度等于零，此时必须连续施加相等且相反的力。简而言之，动态复合练习中的等长节奏要求运动员施加制动力来停止移动外部负载来训练他们的刹车。
Video 1. Stato-dynamic Squat.
视频 1.静力深蹲。
Micro Level 微观层面
Let’s explore how our bodies accomplish deceleration. Original research by Robert Griffiths, a research professor at the University of Calgary, shows that the lengthening of the musculotendinous unit included lengthening of the tendon while the muscle fascicles actually shortened while the muscle was activated (Griffiths 1991). This was an in vitro study on anesthetized cat muscles, showing that while the entire joint structure was undergoing lengthening—which is typically associated with eccentric muscle actions—the muscle itself was shortening. Later researches from Manchester Metropolitan University, Neil Reeves and Macro Narici followed up on Griffiths’ research and sought in vivo answers with human subjects. They found similar results, as the elasticity of the tendon allows for lengthening of the entire musculotendinous unit while the muscle behaves isometrically (Reeves and Narici 2003).
让我们探讨一下我们的身体如何实现减速。卡尔加里大学研究教授罗伯特·格里菲斯 (Robert Griffiths) 的原始研究表明，肌腱单位的延长包括肌腱的延长，而在肌肉激活时，肌束实际上缩短了 (Griffiths 1991)。这是一项针对麻醉猫肌肉的体外研究，结果表明，虽然整个关节结构正在延长（这通常与偏心肌肉动作有关），但肌肉本身却在缩短。后来曼彻斯特城市大学的尼尔·里夫斯（Neil Reeves）和马克罗·纳里奇（Macro Narici）的研究跟进了格里菲斯的研究，并在人类受试者身上寻求体内答案。他们发现了类似的结果，因为肌腱的弹性允许整个肌腱单位延长，同时肌肉呈等长收缩（Reeves 和 Narici 2003）。
The tendon buffers rapid stretching and large eccentric muscle forces by rapidly stretching while the muscles actively create quasi-isometric forces. The force is then transferred from the tendon to the muscle as the muscle is better at dissipating force while the tendon is effective at buffering force. Specifically, the muscle’s job in rapid lengthening and high force lengthening situations is to create a solid structure on the opposite end of the bone for the tendon to lengthen between. The tendon elongates and stores the rapid onset of large amounts of energy that could be too great for the muscle to attenuate; while this appears to be an effective strategy to protect tissues, too rapid of a stretch or too forceful of an eccentric action can cause simultaneous stretching of the tendon and muscle. I would speculate this may be when soft tissue injuries occur, establishing a need for improving force-attenuation capabilities of the entire musculotendinous unit.
肌腱通过快速拉伸来缓冲快速拉伸和大的偏心肌肉力，同时肌肉主动产生准等长力。然后，力从肌腱转移到肌肉，因为肌肉更善于消散力，而肌腱则能有效缓冲力。具体来说，肌肉在快速拉长和高力拉长情况下的工作是在骨头的另一端创建坚固的结构，以便肌腱在其间拉长。肌腱伸长并储存快速产生的大量能量，这些能量可能太大而使肌肉无法衰减；虽然这似乎是保护组织的有效策略，但拉伸太快或离心动作太用力可能会导致肌腱和肌肉同时拉伸。我推测这可能是在发生软组织损伤时，需要提高整个肌腱单元的力衰减能力。
We can derive from these findings that deceleration forces can be absorbed through the tendon in a protective and buffering manner. Our goal with isometric training is to develop isometric strength, but also improve the biomechanical coordination to buffer as efficiently as possible. Athletes practice developing braking while improving attenuation strategies to allow athletes to create high-force application in maximal deceleration tasks.
从这些发现中我们可以得出，减速力可以通过肌腱以保护和缓冲的方式吸收。我们等长训练的目标是发展等长力量，同时提高生物力学协调性，以尽可能有效地缓冲。运动员练习开发制动，同时改进衰减策略，使运动员能够在最大减速任务中产生高力量。
Field Progression 领域进展
Specificity of field work
实地工作的特殊性
When doing field work, we must remember the principle of training above the threshold that provides an adaptation stimulus. Any drill or exercise needs to be intense enough in the deceleration aspects to create a stimulus. Nevado-Garrosa et al. showcases the need for intensity above threshold—they had one control group, one group playing small-sided, and a weight room-based, eccentric overload training group (Nevado-Garrosa et al. 2021). The eccentric training group improved their maximal deceleration rate, maximal acceleration rate, the number of high-intensity decelerations, and the number of high-intensity accelerations in game. Training to be explosive allowed them to be more explosive.
在进行实地工作时，我们必须记住在阈值以上进行训练以提供适应刺激的原则。任何训练或练习在减速方面都需要足够强烈以产生刺激。内瓦多-加罗萨等人。展示了对高于阈值的强度的需求 - 他们有一个对照组，一组进行小范围比赛，以及一个基于举重室的偏心超负荷训练组（Nevado-Garrosa 等人，2021）。离心训练组提高了比赛中的最大减速率、最大加速率、高强度减速次数、高强度加速次数。爆发力训练让他们变得更具爆发力。
提供训练刺激非常重要，因为这是身体知道自己需要适应的唯一方式。 @Torinshanahan42 说，如果你不挑战你的运动员，你就不会改变你的运动员。Share on X 分享到 X
The small-sided training group—while they actually were performing many acceleration and decelerations during the small-sided games—ended up decreasing or were stagnant in all the same areas. The eccentric overload group was not performing decelerations on the field, they were performing decelerations having to stop a flywheel during training. The main difference was that they were performing maximal to near maximal decelerations with every rep, while the small-sided games group was performing mainly submaximal decelerations. Performing a deceleration at a high intensity is needed where the task is specific to using deceleration to create a training stimulus.
小场训练组虽然在小场比赛中实际上进行了多次加速和减速，但最终在所有相同区域都出现了下降或停滞。偏心超载组没有在现场进行减速，他们在训练期间进行必须停止飞轮的减速。主要区别在于，他们每次重复都执行最大到接近最大的减速，而小场比赛组主要执行次最大减速。当任务特定于使用减速来产生训练刺激时，需要以高强度执行减速。
We understand that the human body is resistant to change. To create change, we need to apply enough stress to destabilize the homeostasis that the body is chasing, and that this stress needs to specifically overload the biomechanical, kinesthetic, and bioenergetic tissues or systems that you wish to create adaptation in.
我们知道人体对变化有抵抗力。为了创造变化，我们需要施加足够的压力来破坏身体所追求的体内平衡，并且这种压力需要专门使您希望在其中创造适应的生物力学、动觉和生物能量组织或系统超载。
Sprint-to-Decel Drills 冲刺减速训练
During my first spring ball with Georgetown, we had a rash of hamstring injuries and tightness. At one point, our entire DB room was either out or had been in the training room for significant tightness (or at least it felt like the entire room). Naturally, the questions came to me and so I sought an answer.
在我与乔治城大学的第一次春季球比赛中，我们出现了一系列腿筋受伤和紧绷的情况。在某一时刻，我们的整个数据库室要么在外面，要么在训练室里，因为非常紧张（或者至少感觉整个房间都是这样）。自然地，这些问题向我袭来，所以我寻求答案。
在我与乔治城大学的第一次春季舞会上，我们出现了一系列腿筋受伤和紧绷的情况……自然地，这些问题就出现在我身上，所以我寻求答案，@Torinshanahan42 说。Share on X 分享到 X
In looking through our data, the DB room specifically had been exposed to one or two high-intensity decelerations during winter training and mat drills (<-4.0 m/s2). Once we started spring ball, they were exposed to 8-10 per practice. Their average distances, player load, and high-speed distances (yards at >70% of MSS) per session were not that different from winter training. I hypothesized that pre-exposing athletes to practice demand of deceleration could be a part of the health equation.
通过查看我们的数据，DB 室在冬季训练和垫上训练期间经历了一两次高强度减速 (<-4.0 m/s 2 )。一旦我们开始春季球，他们每次练习都会接触 8-10 个球。他们每次训练的平均距离、球员负荷和高速距离（>70% MSS 的码数）与冬季训练没有太大区别。我假设让运动员预先练习减速需求可能是健康方程的一部分。
Talking with others and looking around the field through social media to find the way to pre-expose athletes to decelerations, we found Sprint-to-Decel drills. These drills involved giving athletes a set distance to sprint through before maximally decelerating. The intensity of decelaration is predicated on the velocity of the athlete—therefore, manipulations to distance change the intensity of the drill. Other factors can also manipulate the intensity, but the distance is the easiest and main manipulation.
通过与其他人交谈并通过社交媒体环顾赛场，寻找让运动员预先暴露于减速的方法，我们发现了冲刺到减速训练。这些训练包括让运动员在最大减速之前冲刺一段设定的距离。减速的强度取决于运动员的速度，因此，距离的控制会改变训练的强度。其他因素也可以操纵强度，但距离是最简单和主要的操纵。
Going through our progressions, we found that using a medball reduces entry velocity but helps to reinforce deceleration positioning as a teaching tool–similar to that of chain or sled sprints for acceleration. The medball increases overall mass, reducing the athlete’s ability to accelerate—and, in a set distance, results in slower speeds. The medball being hugged in front of the athlete positions their center of mass further ahead than normal. When they go to decelerate with this forward center of mass, they must accommodate by sitting back more upright with their posture. This helps reinforce the posture necessary to create braking impulses.
通过我们的进展，我们发现使用健身球会降低进入速度，但作为一种教学工具有助于加强减速定位——类似于加速的链式或雪橇冲刺。药球增加了整体质量，降低了运动员的加速能力，并且在设定的距离内，导致速度变慢。抱在运动员面前的奖球使他们的重心比正常情况更靠前。当他们以这个向前的质心来减速时，他们必须通过坐得更直立来适应。这有助于加强产生制动冲动所需的姿势。
To progress, we cycle medball and free unrestricted variations by performing the medball variant at a set entry distance before progressing the next week to the free variant. For distances, we found that athletes need about 15 yards or more to reliably hit peak deceleration rates of games and practices. This usually occurs with about 68% of their top speed at the end of the drill and can reliably trigger a high-intensity deceleration event. Increasing distances past 15 yards can progressively overload maximal deceleration.
为了取得进步，我们通过在设定的进入距离进行奖球变式，然后在下周进行自由变式之前，循环进行奖球和自由无限制变式。对于距离，我们发现运动员需要大约 15 码或更长的距离才能可靠地达到比赛和练习中的峰值减速率。这种情况通常发生在训练结束时最高速度的 68% 左右，并且可以可靠地触发高强度减速事件。增加距离超过 15 码可能会逐渐超载最大减速度。
Video 2. Medball Decels. 视频 2. 橄榄球减速。
Conclusion 结论
Applying the base concepts of training to deceleration, we can find multiple ways to provide our athletes with the tools to better decelerate on the field to gain a space advantage. In the weight room, progressions utilizing isometric tempos with compound exercises train athletes to create braking forces under external load and are specific to the muscular actions that operate during rapid deceleration moments. Depth drops at 143% of an athlete’s countermovement jump or greater can be utilized to develop the force output required during horizontal deceleration tasks. Exposure to greater peak force events can develop improved force buffering capability of the musculotendinous units, especially under rapid force application environments. All together, athletes should be given the tools to stop on a dime so they gain an advantage on the field.
将训练的基本概念应用于减速，我们可以找到多种方法为我们的运动员提供工具，以便在场上更好地减速以获得空间优势。在举重室中，利用等长节奏和复合练习的渐进训练运动员在外部负载下产生制动力，并且特定于快速减速时刻的肌肉动作。深度下降为运动员反向运动跳跃的 143% 或更大，可用于开发水平减速任务期间所需的力量输出。暴露于更大的峰值力事件可以提高肌腱单位的力缓冲能力，特别是在快速施力环境下。总之，运动员应该获得及时停下来的工具，以便他们在赛场上获得优势。
While we had a lot of success with these changes, it should be noted that evidence for its efficacy should be taken with a grain of salt. We made significant changes to the weight room training program and the practice structure all in hopes of placing our athletes in a better position to be successful, creating some noise in the efficacy of deceleration training. We had a 60% reduction in the number of soft-tissue injuries over the course of the season, while dropping the overall injury rate by 20%. Over one off-season training block, utilizing the above concepts, we improved team average eccentric peak force per kilogram by 0.8% in the countermovement jump and eccentric mean force in the drop jump by 6.1%. The data showed that our athletes were able to produce more force during eccentric-deceleration phases of jumping tasks and had greater resilience to the demands of practice and games.
虽然我们在这些改变上取得了很大的成功，但应该注意的是，对其有效性的证据应该持保留态度。我们对举重室训练计划和练习结构进行了重大改变，希望能让我们的运动员处于更好的位置以取得成功，但也对减速训练的效果产生了一些影响。整个赛季中，我们的软组织损伤数量减少了 60%，同时总体受伤率降低了 20%。在一个休赛期的训练中，利用上述概念，我们将反动跳中的每公斤平均偏心峰值力提高了 0.8%，将跳伞中的偏心平均力提高了 6.1%。数据显示，我们的运动员能够在跳跃任务的偏心减速阶段产生更多的力量，并且对练习和比赛的要求具有更强的适应能力。
How well greater athletic capabilities specifically translates to the field is more complicated and requires more data collection. However, the origin story was centered around injury risk reduction: A problem that we were able to improve upon with specific, intense, and progressively overloaded deceleration training.
更强的运动能力具体如何转化为赛场更为复杂，需要更多的数据收集。然而，最初的故事是围绕降低伤害风险展开的：我们能够通过具体、激烈和逐渐超负荷的减速训练来改善这个问题。
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