Are you recovering from an ACL tear and want to return to the field safely? Learning how to decelerate properly is key. It’s not just all about speed, it’s also about controlling how you slow down, which can make the difference between staying injury-free and getting hurt again. If you’re serious about returning stronger, mastering deceleration is crucial for your rehab.
In this blog, we’ll share drills to help you regain control, and explain how we can support your recovery as an athlete.
Why Deceleration Matters After an ACL Tear
If you are an athlete, this is especially important when making sharp cuts, pivoting, or stopping suddenly during a game. After an ACL tear, the injured knee loses some of its stability and strength, making it vulnerable when you attempt to slow down quickly.
Relearning how to decelerate can:
We have three drills you can incorporate into your recovery routine to help you regain control, stability, and confidence when slowing down.
- Reduce the risk of re-injury: Proper deceleration techniques lower the chances of putting undue stress on your ACL graft, keeping your knee stable during movements.
- Improve your balance and coordination: Mastering how to slow down helps you control your body better, especially when shifting weight between your legs.
- Boost your confidence: Returning to sports after an injury can be mentally challenging. Knowing that you can decelerate without pain helps build trust in your knee and overall performance.
- Enhance performance: Controlled deceleration leads to smoother transitions from sprinting to stopping, while making you more agile and effective on the field or court.
- Prevent future injuries: Learning to decelerate properly not only protects your ACL but also safeguards other areas like your ankles and hips from compensatory injuries.
Key Drills to Master Deceleration
Wall-Assisted Drop
This foundational drill teaches you how to control your body as you “meet the ground” while decelerating. The goal is to avoid sinking too low, which could compromise your ability to change direction effectively.
Here’s how to do it:
- Set-Up: Stand facing a wall or sturdy surface in a triple-extension position—hips straight, knees slightly bent, and hands on the wall.
- Execution: Push off the wall with one leg, dropping down in a controlled manner. As you drop, ensure your weight is loaded into your hips.
- Key Focus: Engage your hips to control the descent. Keep your heel slightly off the ground and hold for 5 seconds before returning to the starting position.
Benefits:
- Improves single-leg stability.
- Builds strength in the hips and knees.
- Trains your body to stop without collapsing, reducing the strain on your ACL.
- Enhances overall coordination.
- Creates muscle memory for proper declaration form.
Band-Resisted Deceleration
This drill simulates game-like conditions where you’re running at full speed and need to stop quickly. The resistance band helps you engage your muscles and absorb the impact as you slow down
Here’s how to do it:
- Set-Up: Secure a resistance band to a fixed object (e.g., a pole). Step into the band and position it around your hips. Walk away from the anchor point until there’s tension in the band.
- Execution: Sprint forward slightly while the band pulls you. As you move, focus on stopping in a controlled position, loading your weight into your hips.
- Key Focus: Control the deceleration by meeting the ground with your midfoot, not sinking too low. Alternate legs for each repetition.
Benefits:
- Strengthens the muscles needed to decelerate effectively.
- Helps you learn how to stop without putting too much strain on the front of your knee.
- Enhances your reaction time and quickness.
- Builds hip strength, improving your overall deceleration mechanics.
- Reinforces proper posture during deceleration.
Cone Deceleration Drills
This dynamic drill adds a layer of unpredictability by requiring you to stop quickly while jogging through cones. It’s a great way to replicate the unpredictable movements athletes face during sports.
Here’s how to do it:
First
- Set-Up: Set up three cones about 2 yards apart. Jog towards each cone, preparing to decelerate as you approach.
- Execution: As you near the cone, drop into a controlled deceleration position, focusing on maintaining balance and stability. Alternate legs as you progress through the cones.
- Key Focus: Maintain midfoot contact and engage your hips as you decelerate. Gradually increase your speed and intensity with each set
Second
- Set-Up: Place 3 cones in a parallel to each other spaced 2-3 yards apart. Stand 5-10 yards away, ready to move.
- Execution: Sprint to the cone your partner calls out (or alternate cones if training alone). Decelerate smoothly by loading your hips, then backpedal to the starting point.
- Repetition: Repeat, changing cones each time. Increase speed and control with every repetition.
Third
- Set-Up: Place a cone 5-10 yards in front of you.
- Execution: Jog towards the cone and stop in a controlled manner when you reach it. Then, backpedal to the starting position.
- Repetition: Gradually increase intensity with each run—starting at 60%, then 70%, 80%, 90%, and finally 100%. Focus on smooth deceleration as you increase speed.
Fourth
- Set-Up: Place a cone 5-10 yards in front of you.
- Execution: Sprint towards the cone, decelerate, and stop when you reach it. Then, turn around and sprint backward to the starting position, decelerating and stopping again.
- Repetition: Repeat the process, maintaining control with each deceleration, while gradually increasing intensity, aiming for smooth transitions between sprinting and stopping.
Benefits:
- Improves agility and reaction time.
- Strengthens your ability to decelerate on either leg, while helping avoid imbalances.
- Develops spatial awareness, crucial for avoiding injuries in fast-paced situations.
- Helps you get comfortable with quick stops, crucial for sports like basketball and soccer.
- Builds endurance as you practice decelerating over longer runs.
Find out more about these drills in this video: https://www.youtube.com/watch?v=WKRmdxUtkoA
If you also want to build proper sprinting mechanics and explosive power, you can also check out these two videos that we have for you!
Conclusion
These drills can help you build the foundation needed to move confidently, change directions quickly, and also play at your full potential again. As you continue to work on deceleration, remember that progression is key. Start slow, focus on technique, and gradually increase intensity as your knee becomes stronger and more stable. The goal is to decelerate at game speed but without pain or instability. You should feel your muscles (not your knee joint) absorbing the impact, ensuring you’re protecting your ACL as you move.
At Myokinetix Physical Therapy and Performance, we specialize in athlete recovery and performance enhancement. Our team understands the complexities of ACL rehab. It is our bread and butter and we will work with you to create a personalized plan that not only gets you back on the field but also helps you stay there. If you’re recovering from surgery or looking to improve your athletic skills, we are here to help.
Take control of your recovery! Book a call with us today to learn how we can help you return stronger while becoming more resilient.