Testing and training deceleration with the ADA test

The Acceleration-Deceleration Ability (ADA) test measures a sprint followed by a stop. It isolates braking without the turn and return sprint used in a 5-0-5 test.

Watch the full ada test video on YouTube

Before you begin

Use a secured 1080 Sprint, a snug sprint belt, a clear running and stopping area, and a recording session. Establish the zero position and safety space using the Resistance Control Bar guidance. Allow warm-up and familiarization before maximal efforts.

Run the test

1. Mark a 10 m or 10 yd approach toward the machine, leaving clear space to stop before the machine's no-pull zone. Record which distance unit you use.
2. Begin with light assistance, typically 3 kg, and enable automatic start and stop in the recording software.
3. Record the starting stance and leading foot.
4. Ask the athlete to accelerate toward the stopping line, brake to a complete stop, and take a few backward steps to confirm the stop.
5. Keep instructions and setup consistent across recorded trials.

Interpret braking performance

Review maximum deceleration, deceleration time, and deceleration distance alongside the speed reached before braking. The article describes maximum deceleration averaged over a 0.5-second window.

A shorter stop from a lower entry speed does not necessarily indicate improved braking ability. Compare the demand as well as the result.

Progress training

Improve execution and cueing first. Then consider increasing approach distance; add assistance later. Change one variable at a time and allow familiarization after each change.

For turning and reacceleration, continue to Change of Direction 5-0-5. For complementary strength work, see Eccentric overload and supramaximal training.

Source: How to Test and Train Deceleration.