Key Takeaways
- Plyometric training utilizes the stretch-shortening cycle (SSC) to increase power—the eccentric phase must immediately precede the concentric phase.
- Landing mechanics are critical: athletes should land toe-to-heel, absorb force through flexion, and avoid knee valgus.
- Jump progressions: jump in place → standing jumps → multiple jumps → depth jumps → sport-specific plyometrics.
- Acceleration phase (0-30m) emphasizes forward lean and drive; maximum velocity phase emphasizes upright posture and front-side mechanics.
- Amortization phase (ground contact time) should be minimized in plyometrics—longer ground contact reduces the SSC benefit.
Last updated: January 2026
Plyometric and Speed Training
Exam Focus: Questions often test landing mechanics, jump progressions, and the difference between acceleration and maximum velocity sprint phases. Video questions may show athletes performing jumps or sprints.
The Stretch-Shortening Cycle (SSC)
The SSC is the foundation of all plyometric training:
| Phase | Description | Goal |
|---|---|---|
| Eccentric (Stretch) | Muscle lengthens under load | Store elastic energy |
| Amortization | Transition between eccentric and concentric | Minimize time (critical!) |
| Concentric (Shortening) | Muscle shortens explosively | Release stored energy + active contraction |
Key Concept: The amortization phase must be as short as possible. A long amortization phase dissipates stored elastic energy as heat, reducing the plyometric effect.
Plyometric Exercise Progression
From Lowest to Highest Intensity
| Level | Exercise Type | Examples | Prerequisites |
|---|---|---|---|
| 1 - Low | Jumps in Place | Tuck jump, squat jump | Basic strength base |
| 2 - Low-Medium | Standing Jumps | Vertical jump, broad jump | Level 1 competency |
| 3 - Medium | Multiple Jumps | Bounding, hurdle hops | Level 2 competency |
| 4 - Medium-High | Box Drills | Box jumps, lateral box push-offs | Level 3 competency |
| 5 - High | Depth Jumps | Drop jump, depth jump to box | Level 4, 1.5x BW squat |
| 6 - Very High | Shock Training | Altitude landings from height | Advanced athletes only |
Depth Jump Guidelines
| Variable | Guideline | Rationale |
|---|---|---|
| Box Height | 30-42 inches (typically 30-36") | Higher = more force, but diminishing returns |
| Prerequisite Strength | Squat 1.5x body weight | Ensures ability to absorb force |
| Ground Contact Time | Minimal (< 0.2 seconds) | Maximizes SSC utilization |
| Volume | 80-100 foot contacts per session (advanced) | Prevents overuse |
Landing Mechanics
Correct Landing Technique
Visual Cues for Video Questions:
| Element | Correct | Incorrect |
|---|---|---|
| Initial Contact | Balls of feet first (toe-to-heel) | Heel first, flat-footed |
| Foot Position | Shoulder-width, toes forward | Narrow stance, toes out |
| Knee Position | Track over toes, slight flexion | Valgus (inward collapse), hyperextension |
| Hip/Knee/Ankle | Absorb force through flexion | Stiff, locked joints |
| Torso | Slight forward lean, controlled | Excessive forward lean, loss of balance |
| Arms | Active, assist with balance | Flailing, behind body |
Common Landing Errors
| Error | Description | Risk |
|---|---|---|
| Knee Valgus | Knees collapse inward on landing | ACL injury, patellofemoral pain |
| Stiff Landing | Limited joint flexion | High impact forces, joint stress |
| Heel Strike | Landing flat or heel-first | Shin splints, heel bruise |
| Asymmetrical Landing | One side absorbs more force | Overuse injury, compensation |
Sprint Mechanics
Acceleration Phase (0-30 meters)
| Element | Correct Technique |
|---|---|
| Body Lean | 45° forward lean (gradually becoming more upright) |
| Shin Angle | Positive (shin angled forward) |
| Arm Action | Aggressive, elbow at 90°, drive forward and back |
| Ground Contact | Behind center of mass (pushing back) |
| Stride Length | Short, gradually increasing |
| Head Position | Neutral, looking at ground ~10m ahead |
Maximum Velocity Phase (>30 meters)
| Element | Correct Technique |
|---|---|
| Body Position | Near vertical, tall posture |
| Knee Drive | High front-side mechanics (knee lift) |
| Foot Strike | Under or slightly in front of center of mass |
| Ground Contact | Quick, minimal time |
| Arm Action | Relaxed, efficient, 90° at elbow |
| Head Position | Neutral, looking forward |
Video Question Comparison
| Aspect | Acceleration | Maximum Velocity |
|---|---|---|
| Body lean | 45° forward | Nearly vertical |
| Ground contact | Behind body | Under/in front of body |
| Stride length | Short to medium | Long, full extension |
| Focus | Driving backward | High knee lift |
Agility Training
Agility Components
| Component | Description | Training Method |
|---|---|---|
| Change of Direction (COD) | Pre-planned directional changes | Cone drills, patterns |
| Reactive Agility | Responding to stimulus | Mirror drills, sport simulation |
| Deceleration | Controlled slowing | Eccentric training, landing drills |
Agility Drill Technique Cues
| Drill Type | Correct Technique | Common Errors |
|---|---|---|
| Lateral Shuffle | Low center of gravity, feet stay wide | Crossing feet, upright posture |
| Backpedal | Small steps, weight on balls of feet | Long steps, heel striking |
| Cutting | Plant outside foot, drive off | Narrow base, knee valgus |
| Crossover Step | Drive knee across body, rotate hips | No hip rotation, upright |
Deceleration Technique
CORRECT Deceleration:
- Lower center of gravity
- Increase ground contact time
- Widen base of support
- Short, choppy steps
- Eccentric muscle action (quads, glutes)
INCORRECT Deceleration:
- Staying upright
- Long strides
- Locked knees
- Narrow base
Volume Guidelines for Plyometrics
| Training Status | Foot Contacts Per Session |
|---|---|
| Beginner | 80-100 |
| Intermediate | 100-120 |
| Advanced | 120-140 |
Note: Depth jumps and shock plyometrics should be counted differently due to higher intensity. Quality over quantity is essential.
Frequency Recommendations
| Training Goal | Frequency | Recovery Between Sessions |
|---|---|---|
| Power Development | 2-3x per week | 48-72 hours |
| Maintenance | 1-2x per week | 48-72 hours |
| In-Season | 1x per week (low volume) | Full recovery before competition |
Test Your Knowledge
During a depth jump, the athlete lands and pauses for 2 seconds before jumping. This is incorrect because:
A
B
C
D
Test Your Knowledge
An athlete is in the acceleration phase of a sprint (first 20 meters). The CORRECT body position should be:
A
B
C
D
Test Your Knowledge
What is the minimum squat strength prerequisite typically recommended before performing depth jumps?
A
B
C
D
Test Your Knowledge
In a video, an athlete lands from a box jump with their knees collapsing inward. This error increases the risk of:
A
B
C
D