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Chapter 17. Plyometric, Speed, and Agility Exercise Prescription. Objectives. Understand how the SSC contributes Plan to activate spindles Plan for FIVR Watch video and DVD to see drills. Stretch Shortening Cycle.

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Chapter 17

Chapter 17

Plyometric, Speed, and Agility Exercise Prescription


  • Understand how the SSC contributes

  • Plan to activate spindles

  • Plan for FIVR

  • Watch video and DVD to see drills

Stretch shortening cycle
Stretch Shortening Cycle

  • Stretch shortening cycle (SSC): the coupling of an eccentric action with a concentric action

  • It is an important physiological reflex that enhances muscular power output if done quickly

Stretch shortening cycle cont
Stretch Shortening Cycle (cont.)

  • Neural control and reflexes of skeletal muscles are governed by two receptors:

    • Muscle spindles: contain several intrafusal fibers that are arranged in parallel with extrafusal fibers; they provide information regarding muscle length

    • Golgi tendon organs (GTOs): located in the muscle-tendon complex and monitor tension


  • Typically boys and men exhibit greater absolute power than girls or women

  • However, program design should reflect developmental stage, training experience, and particular sport rather than gender


  • Plyometric exercises are specifically designed to utilize the SSC

  • Plyometric exercises should include activities such as stepping, running, jumping, landing, hopping, leaping, bounding and skipping

  • These should be performed explosively


  • Jump: takeoff from both feet and a landing on both feet

  • Leap: taking off on one foot and landing on the other

  • Hop: takeoff and landing on the same single foot

Terminology cont
Terminology (cont.)

  • Skipping: step then hop

  • Throwing: overhead movement

  • Toss: underhand action

  • Core exercises: classified as stability, anterior-posterior flexions and extension, rotation, and lateral flexion and extension

Injury prevention
Injury Prevention

  • By instructing athletes to land with greater hip, knee, and ankle flexion, the landing forces can be significantly reduced

Improving power
Improving Power

  • Peak velocity during the concentric phase appears to be the key component for countermovement jump performance

  • Research has shown that improvements of 12.7% in takeoff velocity accounted for 71% of the observed improvement in jumping performance

Acute training variables
Acute Training Variables

  • Acute training variables

    • Frequency

    • Intensity

    • Volume

    • Rest

  • Must be planned on a daily basis


  • Agility: an efficient, coordinated movement in multiple planes performed at multiple velocities (changing direction)

Impacting factors
Impacting Factors

  • Several variables will impact how drills and exercises are performed:

    • Movement velocity

    • Angle of direction of change

    • Whether a movement is planned or unplanned

Acute training variables1
Acute Training Variables

  • Linear sprint speed, power, and agility are independent performance characteristics

  • Agility training should be an integral component of an athlete’s training regimen

Integration of saq and plyometric drills
Integration of SAQ and Plyometric Drills

  • Depending on the sport and the time of the training cycle, the focus may be on either speed or agility or both

  • One to two sessions per week

  • 2 sets of 1-10 reps

  • Max intensity

  • Long rest

Next class
Next Class

  • Outside for SAQ and Plyos