To train fast twitch fibres for the run, you run.
But how do you train deceleration and is it even worth it?
Eccentric Movement
The Lengthening of the Muscle in a Movement, such as a Squat, Bench, Press, Running, Jumping, etc.
Car Analolgy
Think of the Eccentric Component as your Car Brakes. Would you drive a car with no Brakes?
The greater your Eccentric Strength, the faster you can change direction.
Greater Eccetric also ensure that you can minimize the amount of Force that you have to deal with in a Maximum Squat, Bench Press, etc.
Post 5
Eccentric Strength Training With Faster Speeds There is some intereseting reseaerch on the benefits of performingn Eccentric Training with Faster Speeds that Sliower Speeds. Fast Speed Eccentrics for Hypertrophy Research has demonstrated that Fast Speed Eccentric are effective for increasing...
www.strongfirst.com
This post provides you with a great example on why Eccentric Strength is needed to minimize the Reverse Force with a Bench Press, Squat, etc.
Sprinting
This is true with Sprinting.
Research show that each footfall in Running produces an Impact Force of 3-5 times your body weight.
Example of 200 lb Person Sprinting
A 200 lb person Sprinting will enounter 600 -1,000 ln of Impact Force with each football.
The stronger your Brakes, the faster you can absorb that force and redirect it to going forward.
Eccentric Strength: Time to Be Negative About Acceleration: A Spotlight on Female Football Players
library.columbusstate.edu
Although increases in velocity (“acceleration”) are important,
decreases in velocity (“deceleration”) should also be considered equally important to performance and load monitoring.
t was found that
emphasizing the deceleration phase and limiting deceleration to a set distance during speed and agility training improved COD (Change of Direction) performance to a greater degree than speed and agility training alone.
What is the most direct means to achieve strength gains specific to the demands of jumping events?
This is a brillant piece of work by David Kerin in regard to High Jumpers.
Research determined that the best High Jumper had superior Eccentric Strength.
In running up to the bar, they were able transtion from horizontally running, Eccentric put on the Brakes (stop quickly) when they reached the bar and convert that momentum and energy to going Vertical Up and over the bar.
Reading The Complete Article
To read a complete article, you need to read the references, which provides more detailed information.
Kerin's References
One of the best references is...
Schweigert, Doug, Functional Strength Considerations for the Advanced High Jumper National Strength & Conditioning Association, Vol 22, No. 5 pages 25-30 (2000)
Schweigert's References included research from the "Soviet Sport Review" on training Jumpers.
One of the method the Russians used to increase
Deceleration Eccentric Strength was...
Depth Landings
Depth Landing are performed like Depth Jumps, only without rebounding back up.
The Depth Landing is esscentially what Gymnast do with their dismounts; they Stick The Landing.
Depth Landing are essentially a "Ballistic Eccentric". Ballistic meaning that a body or object goes airborne: dropping off the box.
Depth Landing for Jumpers is Specific to their sport; it simulate the sudden stop prior to their take off.
It dramatically increase their "Ballistic Eccetric Strength".
This is one method that I incorporte into my training.
This information has been covered in several post on this forum.
This is one...
Post 1
Depth Landing Strength Training This is an interesting training method that you might consider including in your strength training program at times. Think of a Depth Landing as a Gymnast sticking the landing in a Vault and the landing in the dismount off the High Bar, or Balance Beam. Another...
www.strongfirst.com
Triphasic Movement
Mlost movments in sports are composed of three movements...
1) Eccentric Strength
This means stopping the downward movement.
2) Isometric Strenght
This is the transition point in the movement between the Eccentric Movement (going down) and the Concentric Contraction (going up).
The stronger your Isometric Strength is, the faster you will transition from and Eccetric to a Concentric.
3) Concentric Strength
This is going up or foward with Running and Jumps.
A weakness in one of these Strength limits your success.
Triphasic Training
Carl Dietz
This is an excellent book that delves into how to maximize your potential with all three of the Triphasic Strengths.