Change of direction (COD) performance is often limited less by how fast an athlete can accelerate after the cut and more by how effectively they can decelerate. In Part 3 of this COD series, the focus shifts from testing and metrics to how deceleration should be trained, progressed, and programmed into a broader performance system.
Deceleration as the Bottleneck in COD Performance
In many athletes, COD limitations stem from an inability to manage horizontal momentum under time and space constraints. Faster entry speeds and shorter braking distances increase braking demands, often exposing gaps in eccentric force production, posture, and coordination.
When these qualities are underdeveloped, improvements in acceleration or top speed rarely translate to better COD outcomes. Training deceleration directly allows coaches to address this bottleneck instead of compensating around it.
🎥👉 If you missed it, here's Part 1 and Part 2, and Part 3 video.
Key Variables That Shape Deceleration Demand
Deceleration intensity in COD tasks is driven by a number of controllable variables:
- Entry distance (to potentially increase entry speed)
- Load (to potentially increase entry speed)
- Coaching and cueing (for example, "slam on the brakes fast")
- Angle of the cut
By manipulating these factors, coaches can scale deceleration demands in a simple and repeatable way. This makes deceleration training more reliable and easier to integrate within a weekly training structure.
Progressing Deceleration Training
Effective deceleration training is built on progression and consistency, not maximal exposure. Intensity can be increased by progressing from:
- Short to long distance
- Lighter to heavier loads
- Simpler to more complex cutting angles
- Lower to higher athlete RPE (rating of perceived exertion)
And like most other training, these variables need to be intelligently planned and programmed over time, including relative to one another. For example, if you increase distance by adding 5 more yards, then keep the load the same. Or if you coach the athlete to brake harder, keep the distance and load the same.
Then these qualities are systematically built on top of each other for safer and more robust COD.
Simple Standards for COD Performance
From Ola Eriksrud's research, he found from 150+ athletes the following breakdown within a 5-0-5 performance:
- The first 5 yards (in-phase) takes ~55% of the total time
- The deceleration phase (within the first 5 yards) takes ~25% of the total time
- The reacceleration phase (the out phase) takes ~45% of the total time
Closing the Loop: From Testing to Training
Earlier parts of this series outlined how COD performance can be measured and interpreted. This final installment connects those insights to training decisions.
By identifying deceleration-related limitations through testing and addressing them directly in training, COD development becomes more intentional and repeatable. Rather than chasing faster test times alone, coaches can focus on the specific qualities that underpin change of direction performance.
🎥👉 If you missed it, here's Part 1 and Part 2, and Part 3 video.
Published: January 8, 2026