Adiletix - Deceleration Drill - Step-by-Step Guide

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Deceleration Drill

1 - Set up a clear running lane with a start point and a marked deceleration zone 10–20 meters away.
2 - Begin in an athletic stance with your knees slightly bent, chest up, and arms ready to drive.
3 - Accelerate quickly toward the deceleration zone, maintaining proper sprint mechanics and controlled posture.
4 - As you enter the deceleration zone, lower your hips, shorten your stride, and absorb force through your hips, knees, and ankles.
5 - Come to a controlled stop with your feet under your body, knees tracking in line with your toes, and torso stable.
6 - Reset and repeat for the desired number of repetitions, focusing on smooth braking and body control.

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