Muscles Involved: All major muscle groups, particularly those responsible for deceleration (quads, hamstrings, calves, and posterior chain).

Type of Training: Slow eccentric lifts, plyometric landings, tempo training, and overload eccentric movements.

Where It’s Most Used: Deceleration, injury prevention, explosive power development.

Components of Movement: Force absorption, neuromuscular control, and tendon stiffness.

Slow eccentric squats & lunges: Improve knee stability for cutting and sprinting.

Drop landings & depth jumps: Build tendon resilience for explosive movements.

Nordic hamstring curls: Strengthen hamstrings to reduce injury risk.

Eccentric calf raises: Improve impact absorption for running and cycling.

Slow downhill running drills: Strengthen quads for extended eccentric loading.

Negative pull-ups: Build upper-body endurance for swimming and rowing.

Heavy eccentric deadlifts & squats: Increase force output and control under maximal loads.

Controlled eccentric bench press: Improve strength at sticking points.

Overloaded eccentric training: Develop tendon and muscle robustness.

Eccentric wrist curls & holds: Strengthen grip for racket and club sports.

Slow controlled movements in gymnastics drills: Improve body control and stability.

Eccentric core training: Enhance rotational control for golf and tennis.

Eccentric isometric holds for grappling: Improve control in clinches and submissions.

Slow eccentric push-ups & pull-ups: Build upper-body endurance and control.

Drop landings & depth jumps: Improve reactive power and injury prevention.

Eccentric depth drops & single-leg landings: Strengthen legs for impact-heavy landings.

Slow eccentric pull-ups & dips: Improve upper-body endurance for climbing.

Eccentric squats with pause: Develop stability for aerial movements and parkour.