ExamFinch.com My Study

Study guide

Plyometric and Speed Training

Practice this exam

CSCS Certified Strength and Conditioning Specialist

Track your progress as you read

Finished sections get a check mark.

1 Introduction

About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide

2 Exercise Science

Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training

3 Sport Psychology & Nutrition

Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements

4 Exercise Technique

Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety

5 Program Design

Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs

6 Testing, Evaluation & Administration

Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues

Plyometric and Speed Training

Key Takeaways Explain This Topic AI

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

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