Deceleration and Cutting Mechanics Warm-Up
A running progression with multi-step stops, one-step stops, and 45- and 90-degree cuts, ending with cuts on a partner's signal. Students learn to decelerate with good technique, one of the keys to preventing knee injuries in team sports.
How to play
- Jog, side shuffle, and backpedal for 2 minutes around the field.
- Three-step stop (2 minutes): in groups of 4 per lane, run 10 yards at 60 percent and stop in three short steps, lowering the hips until stopped at the cone line; 4 reps each.
- One-step stop (2 minutes): same run at 75 percent, stopping in an athletic stance on a single plant with feet shoulder-width apart and knees over the toes; 4 reps.
- 45-degree cut (2 minutes): run 8 yards to a cone, plant with the outside foot, and exit on a diagonal to another cone 5 yards away; 3 reps per side.
- 90-degree cut (2 minutes): same pattern with a lower center of gravity and two short adjustment steps before the cone; 3 reps per side.
- Reactive cut (2 minutes): a partner standing 5 yards ahead points left or right at the last moment and the runner cuts that way; 4 reps, then switch roles.
Rules
- On every stop, the plant knee points forward and does not cave inward.
- Safety: lanes are at least 10 feet apart and students walk back on the outside.
- Technique comes first, speed second.
Variations
Easier
Do only three-step stops and 45-degree cuts at 50 percent speed.
Standard
Three-step and one-step stops, 45- and 90-degree cuts, and reactive cuts.
Harder
Reactive cuts with two signals in a row and a passive defender jogging alongside.
Adaptations
- Wheelchair users: stops and 45- and 90-degree chair turns, with cones marking the braking point.
- Students with hearing or visual impairments: adapt the cut signal to the available channel, with a visible arm or a spoken call.
- Lower fitness level: shorten the run to 6 yards and keep the speed at 50 percent.
Learning goals
- Decelerate with safe technique by lowering the center of gravity.
- Change direction at different angles with good knee alignment.
- Make quick decisions in response to an external signal.
Equipment for a class of 25
- cones: 24
Teacher tip
Set up the cone lanes before class and watch from the side so you can see the knees. The most common mistake is braking with the torso leaning back and a stiff leg.
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