Plyometric and Speed Training
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.
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 |
During a depth jump, the athlete lands and pauses for 2 seconds before jumping. This is incorrect because:
The pause allows too much muscle recovery
The elastic energy stored during the eccentric phase is dissipated
The athlete cannot generate enough height
The landing phase is too long
An athlete is in the acceleration phase of a sprint (first 20 meters). The CORRECT body position should be:
Upright with high knee lift
Approximately 45-degree forward lean with positive shin angle
Leaning backward to push off
Completely vertical with relaxed arms
What is the minimum squat strength prerequisite typically recommended before performing depth jumps?
1.0 x body weight
1.25 x body weight
1.5 x body weight
2.0 x body weight
In a video, an athlete lands from a box jump with their knees collapsing inward. This error increases the risk of:
Hamstring strain
ACL injury
Calf strain
Hip flexor strain
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