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Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

Speed development - plyometrics

Fast and slow SSC actions - an important distinction

Sometimes, exercises and drills are coined ‘plyometric’ when they may not be, as they do not display the three key phases or factors of a true plyometric action. Further, Schmidtbleicher (1992) highlighted the difference between what we now term a slow SSC action and a fast SSC action. In reality the fast SSC action is the real plyometric action. Schmidtbleicher noted a time limit of 250 milliseconds for a true fast SSC action ground contact time (or the time over which the SSC action occurs). SSC actions longer than 250 ms are regarded as slow SSC actions.

A slow SSC action is seen during a CMJ (see Figure 1 above) or a line out jump. The ground contact time during the descent (downward movement) and then the transition to the ascent (upward movement) can be between 300 ms and 500 ms typically (Bosco 1999). Thus, the CMJ is in fact a slow SSC action. In contrast, a fast SSC action, as described by Schmidtbleicer (1992), occurs during aground contact of <250 ms. This fast reactive SSC action is demonstrated in Figure 2 below.

Figure 2.0, Figure 2.1. A drop jump with a fast reactive vertical jump is considered a fast SSC action.

Thus, we often and frequently use the terms fast SSC and slow SSC - as these terms describe what is taking place with more accuracy.