Explained

Eccentric braking is the rate at which one can go from peak eccentric velocity to zero velocity (isometric phase). This is an often overlooked aspect of dynamic movements.

In order to optimize the stretch shortening cycle, it is best to have a quick transition from the lower phase to the upward purposive phase.

However, we often don’t take into consideration that the entire downward phase is not being acted on by muscular force. Instead, the downward phase is more of a fee fall, which adds momentum and increases the active stretch of the muscle when the eccentric braking begins.

How to Implement

Eccentric braking is what most drop catch exercise focus on. Taking a load and learning how to stop it quickly over a minimal period of time. This may seem quite obvious, but in the traditional training setting we don’t typically see much eccentric braking work being performed outside of plyometrics and jump stick progressions.

Keeping this in mind, it is easier to see how eccentric braking may be a good tool to progressively incorporate into a fluid program. Once enough base eccentric strength and concentric strength is built, a larger emphasis on eccentric braking and reactive strength training may help bridge the transfer to sporting movements.

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