Aquabag Drill Deceleration Forward

Aquabag drill deceleration forward is a sport-specific braking exercise in which you sprint with an aquabag on your shoulders and then have to stop abruptly (decelerate). The exercise trains your ability to brake forward motion in a controlled way as the aquabag moves forward through momentum and tries to pull you off balance. It simulates sports situations where athletes need to be able to stop quickly, such as change-of-direction movements in field sports.

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Aquabag Drill Deceleration Forward

Purpose of the exercise

Strength exercise for eccentric leg strength (especially quadriceps), core stabilisers and braking strength. Improves deceleration control, develops eccentric quad and buttock strength and strengthens anti-extension core stability. Also effective for knee injury prevention through improved braking mechanics and for sport-specific strength for field sports with many stops and starts.

Supplies

Aquabag/water bag (start filled 40-60%)
Sufficient sprint space (at least 10-15 metres)
Flat surface with good grip
Markings for stop points

Starting position

Place the aquabag on your shoulders (behind neck)
Stand in sprint-ready position
Hold the aquabag with both hands
Lean forward slightly in athletic sprinting stance
Tighten your core

Implementation

Sprint 5-10 metres forward
Build up speed during the sprint
At stop point: brake abruptly
Plant your feet and bend your knees
Absorb the forward force eccentrically
Stabilise the aquabag that wants to move forward
Compensate with core to avoid falling forward
Come to full stop
Reset and repeat

Points of interest

✓ Tighten your core to the max when braking
✓ Bend your knees to absorb impact
✓ Plant your feet wide for stability
✓ Fight the forward motion of the aquabag
✓ Brake controlled but powerful
✓ Exhale forcefully when stopping
✗ Avoid stiff legs when braking (knee stress)
✗ Don't let the aquabag pull you forward
✗ Don't brake on one leg (both legs at the same time)
✗ Don't start with too full aquabag
✗ Do not sprint on smooth surface
✗ Do not do this exercise without an adequate warm-up

When this exercise?

This exercise is suitable for athletes in field sports (football, rugby, basketball, hockey) who want to develop deceleration strength. Ideal for prevention of ACL injuries through improved braking mechanics. Highly effective for sport-specific strength training. Perfect for late rehabilitation phase after knee injuries to restore deceleration control (in consultation with physiotherapist). Also valuable for tactical athletes. NOT suitable for beginners or those with knee problems. Start with half-filled aquabag and low sprint speed.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.