You’ve probably heard how important it is to build your brakes — and you’re right. It’s not overhyped, and it’s definitely not a myth.
Deceleration can expose the body to 4–8× bodyweight forces, hitting your calves, soleus, Achilles, hamstrings, quads, glutes, and lower back with enormous loads.
If you want to stop on a dime, change direction with precision, and stay injury-free, you need elite braking ability.
What does “building your brakes” mean?
People often say “absorb force”, but physiologically that’s not accurate — you don’t absorb anything.
Deceleration is about producing force eccentrically:
You apply huge force while your muscles are lengthening, especially in the calves, quads, and hamstrings.
This allows you to:
- Stop instantly
- Dissipate force across the system
- Avoid overstressing one structure (like an Achilles or hamstring)
How to Build Elite Braking Ability
We do it progressively — from extensive, low-intensity plyos to true altitude drops and high-speed COD.
1. Extensive Plyometrics (foundation phase)
Low amplitude movements that prepare soft tissue and the nervous system:
- Pogo jumps
- Low box landings (stick and hold)
- Soft, quiet landings on the forefoot
- Pitch-based decels at ~70–85% effort
Goal:Develop rhythm, stiffness, and control before intensity.
2. Altitude Drops & Higher-Amplitude Landings
- Step off a moderate-height box
- Land quietly, stiff, and stable
- Hold for 2–3 seconds to own the position
- Progress height gradually
- Add load (weight vest, DBs) only after height mastery
These build eccentric rate of force development — fast braking under high load.
3. Real-World Deceleration on the Pitch
- Accelerate 20–30 m
- Set two cones 1.5–2 m apart
- Try to stop dead inside that space
- As your brakes improve, reduce the stopping distance
○ 2m→1.5m→1m→0.5m
This is where the adaptations transfer into sport.
Eccentric Buffer: The True Goal
You want to be stronger eccentrically than concentrically. Why?
Because whatever force you produce to sprint or jump must be handled on landing or stopping.
A big eccentric buffer =1. better change of direction2. fewer soft tissue injuries3. more robustness under chaotic game scenarios faster braking → faster re‑acceleration
Best Exercises for Building Brakes
Strength room (slow eccentrics)
- Squats: 5–6 seconds down
- RDLs: 5–6 seconds down
- 2 up / 1 down eccentrics
- Accentuated eccentrics
- Supra‑maximal eccentrics (110–130% 1RM) — only if equipment & coaching allow
Plyometrics (fast eccentrics)
- Altitude drops
- Drop jumps
- Broad jumps (stick and hold)
- Depth landings
- Extensive → intensive plyo progressions
Pitch work
- High‑speed decels
- COD drills
- Full‑speed stop‑on‑a‑dime work
- Unplanned reactive decels (later phase)
Final Message
If you want to sprint faster, change direction harder, and stay healthy all season, you must build your brakes.
The off‑season is the perfect time to:
- Build tissue resilience
- Build eccentric strength
- Build high‑speed braking
- Build confidence under load
Don’t waste it — your future self on the pitch will thank you.