SLOW DOWN to improve
Deceleration is a vital skill for hockey players, where rapid changes of pace and direction are fundamental to effective performance on both offence and defence. Let’s explore the biomechanical and physiological aspects of running deceleration and better understand its role in performance.
Biomechanical Perspective
Mechanics of Deceleration
Deceleration mechanics involve complex interactions between your body and the turf ( and court). As you prepare to slow down, you need to recruit specific muscle groups, including the quadriceps, hamstrings, and glutes, to effectively manage your kinetic energy (Hofmann et al., 2020) and ensure it is redirected in a functional manner. The primary strategy involves controlled eccentric muscle contractions that allow for rapid force absorption while maintaining balance and stability. You need to retain balance and shape to alter course.
The stride mechanics necessary for deceleration dictate a shift in stride length and frequency. Anderson et al. (2020) suggest that training should focus on optimizing these parameters through drills that enhance sprint mechanics, including high knees, butt kicks, and bounding exercises. This helps improve the athlete's ability to adapt to various velocities during competition.
Center of Mass Control
Effective deceleration requires players to manage their center of mass (CoM) efficiently. As the athlete decelerates, they must lower their CoM by bending at the knees and hips. We will discuss the merits of improved knee and hip movement training in a future article but needless to say evolving the strength and range of motion in these joints is likely a benefit to sprint capabilities including deceleration. This lowered CoM position not only aids in balance but also prepares the body for a potential directional change (McMahon et al., 2016). Poor control during this phase can lead to increased injury risks, especially in the knee and ankle regions. It is crucial to train the components to the underpinnings of this movement pattern.
Force Application
The ability to generate large eccentric forces during deceleration is crucial. Research indicates that during high-velocity deceleration, the body experiences substantial ground reaction forces (PI). Athletes trained in deceleration mechanics can better absorb these forces, reducing stress on the musculoskeletal system (Sato et al., 2017).The ability to accelerate quickly is biomechanically driven by the activation of the posterior chain and anticipatory muscle recruitment. Plyometric training can aid in enhancing these muscle qualities (Rumpf et al., 2016). Integrating thoughtful, progressive plyometric exercises in player training programs can assist here.
An Excellent Deceleration Subset
Do not engage with this unless you are injury free and have a substantive background in strength training.
Physiological Perspective
Energy System Engagement
The physiological demands of deceleration involve both anaerobic and aerobic energy systems. Deceleration actions require short bursts of high-intensity effort followed by recovery periods, engaging the phosphagen and glycolytic systems predominantly (Buchheit et al., 2013). Training should include high-intensity interval workouts that mimic these physiological demands to enhance performance during competition. Paying attention to the nature of active recovery phases between sessions and within sets is important.
Muscle Strength and Endurance
Aerobic capacity, alongside strength, plays a crucial role in recovery time after deceleration maneuvers. Athletes with higher aerobic fitness can recover quickly after explosive efforts, influencing their ability to repeat high-intensity bursts during a game (Gorham et al., 2017). Specific resistance training focused on eccentric strength can improve muscle resilience against the demands of deceleration (Figueiredo et al., 2018).
Why Deceleration is Critical for Change of Pace and Direction
Injury Prevention
Effective deceleration can help mitigate the risk of injuries such as ligament tears and muscle strains, which often occur when athletes fail to manage their speed appropriately during directional changes (McGowan et al., 2015). Strong deceleration skills allow athletes to stabilize their joints, protecting them from the abrupt forces applied during sudden stops. Yet, in our experience, we see zero evidence of the application of tailored prescriptive - preventive and performance maximisation work around deceleration at any level including internationally. We need to bear in mind that the exercise and physical therapists at national level have their hands full with prehab and rehab work predominantly.
Performance Optimization
Quick and efficient deceleration is required for optimal tactical performance. All players need to be able to stop and pivot, enabling them to reposition themselves effectively in response to opponents or play dynamics such as eliminations and pressing. Hockey specific drills incorporating sport-specific movements into training, such as shuttle runs or agility ladders, that mimic the pace changes experienced in competition can yield better transfer to on-field performance (Hoffman et al., 2017).
This agility contributes not only to individual performance but also enhances team strategies like transitions and running a low block press to deny multiple access channels (Buchheit et al., 2017).
Technical Execution
Developing proficient deceleration mechanics allows athletes to transition smoothly between speeds, vital for maintaining momentum while changing direction. Research indicates that athletes who effectively manage their deceleration can regain speed more efficiently, leading to better overall performance metrics (Hofmann et al., 2020).
Deceleration is a multidimensional skill that plays a key role in the performance of all hockey players.Training interventions should prioritize both technical execution and strength development to prepare athletes for the dynamic nature of their sport.
Bibliography
Anderson, D. I., et al. (2020). "Biomechanical adaptations to training: The role of strength training in improving running mechanics." *Sports Biomechanics*, 19(2), 101-115.
Buchheit, M., et al. (2013). "High-Intensity Interval Training: The New Wave of Training for Football Athletes." *International Journal of Sports Physiology and Performance*, 8(2), 232-239.
Buchheit, M., & Laursen, P. B. (2017). "High-Intensity Interval Training in Cardiac Rehabilitation: A Call for Translational Research." *European Journal of Preventive Cardiology*, 24(5), 513-519.
Figueiredo, P., et al. (2018). "Plyometric training effects on performance and injuries in soccer players: A systematic review." *Revista Brasileira de Medicina do Esporte*, 24(5), 390-395.
Gorham, B. R., et al. (2017). "Effects of high-intensity interval training on performance and physiological adaptations in trained runners." *International Journal of Sports Physiology and Performance*, 12(3), 476-486.
Hoffman, M. D., et al. (2017). "Psychological and physiological responses to sport-specific drills: Implications for training programs." *International Journal of Performance Analysis in Sport*, 17(1), 16-27.
Hofmann - Hofmann, P., et al. (2020). "Biomechanics of Stop-and-Start Movements in Field Sports: Opportunities for Performance Improvement and Injury Prevention." *Sports Biomechanics*, 19(5), 645-658.
McGowan, C. J., et al. (2015). "Preparation for the Changing Pace of Play: Insights into Accelerated Training for Field Sports." *Journal of Strength and Conditioning Research*, 29(8), 2341-2351.
McMahon, J. J., et al. (2016). "Biomechanical Considerations for Deceleration in Field Sports." *Journal of Sports Sciences*, 34(12), 1103-1110.
Pugh, J. N., et al. (2021). "The Role of Eccentric Strength Training in Field Sports: A Systematic Review and Meta-analysis." *Journal of Strength and Conditioning Research*, 35(8), 2175-2183.
Rumpf, M. C., et al. (2016). "The effects of plyometric training on muscle power and performance." *Strength and Conditioning Journal*, 38(4), 36-45.
Sato, K., et al. (2017). "Eccentric and Concentric Strength Training in the Prevention of Sports Injuries." *Strength and Conditioning Journal*, 39(2), 28-37.
