Decel Drops : An excellent exercise for agility and overall athleticism. This exercise improves the deceleration in both the frontal and transverse plane. The lateral step off works deceleration in the frontal plane. Mean while, the rotation of the torso work’s deceleration in the traverse plane.
The sharp frontal plane deceleration and unilateral load drastically increase deceleration demands in the traverse plane.
Essentially, as the lower body decelerates laterally, momentum from the drop carries the unilateral load down and across the body; causing the rotation. To counteract this, the posterior oblique sling must engage (glute, contralateral lat, …).
Speed Step-Ins: This is a great exercise in a superset or plyo/agility warm up.
Essentially, it activates the body’s fast twitch fibers, preps the joints for sharp ground contact, and engage the muscles responsible for frontal plane movement.
These exercise compliment each other so well because decel drops activate the abductors while the speed step-ins activate the adductors.
Loading and strengthening each side of a movement optimizes that specific movement.
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