Slowing down, stopping, and reversing a signal is a core functionality for information processing. Here, we show that this functionality can be realized by tuning the dispersion of a periodic system through a dispersionless, or flat, band. Specifically, we propose a new class of phononic metamaterials based on plate resonators, in which the phonon band dispersion can be changed from an acoustic to an optical character by modulating a uniform prestress. The switch is enabled by the change in sign of an effective coupling between fundamental modes, which generically leads to a nearly dispersion-free band at the transition point. We demonstrate how adiabatic tuning of the band dispersion can immobilize and reverse the propagation of a sound pulse in simulations of a one-dimensional resonator chain. Our study relies on the basic principles of thin-plate elasticity independently of any specific material, making our results applicable across varied length scales and experimental platforms. More broadly, our approach could be replicated for signal manipulation in photonic metamaterials and electronic heterostructures.