February 22nd, 2026

​The stretch-shortening cycle (SSC) is the rapid transition from muscle lengthening (eccentric) to shortening (concentric). It’s what allows athletes to:

Sprint faster

Jump higher

Change direction more explosively

React more efficiently

After PHV, athletes experience significant hormonal and neuromuscular changes that improve their ability to produce force. This is an ideal window to begin integrating:

1️⃣ Traditional Resistance Training

Builds:

     Maximal force production

     Tendon stiffness

     Structural integrity

     Strength balance

Key movements:

     Squats and split squats

     Hinges (RDLs, deadlift variations)

     Pressing and pulling

     Loaded carries

Stronger athletes have greater force potential. And force is the foundation of power.

2️⃣ Plyometric Training

Develops:

     Reactive strength

     Elastic energy utilization

     Neuromuscular efficiency

     Rate of force development

Examples:

     Snap downs and pogo jumps

     Box jumps and hurdle hops

     Lateral bounds

     Depth jump progressions (when appropriate)

Plyometrics teach athletes how to use the strength they’ve built — quickly and efficiently.

Why Combine Them?

Strength training increases the “engine.”
Plyometrics improve the “transmission.”

When integrated properly, resistance training enhances the force available to the system, while plyometrics improve the speed and coordination of force application.

This combination directly enhances the SSC — a critical quality in nearly every sport.

But What About Prepubescent Athletes?

     Before PHV, the focus should not be maximizing output.

     It should be building capacity.

Training in the prepubescent years should emphasize:

     Movement competency

     Coordination

     Landing mechanics

     Balance and body control

     Exposure to a wide variety of fundamental movement patterns

Examples:

     Squat, hinge, push, pull

     Skip, hop, jump, throw

     Crawl, climb, carry

The goal is to create adaptable, resilient movers.
Build the foundation so advanced strength and reactive training can be layered in safely and effectively later.

Long-Term Athletic Development Perspective

     Athletes are not just training for today’s season.

     They’re developing for the next 5–10 years.

     Pre-PHV → Build movement literacy

     Circa-PHV → Maintain quality during rapid growth

     Post-PHV → Increase force + develop reactivity

Respecting these stages allows us to train smarter, reduce injury risk, and maximize long-term performance.

Bottom Line

If we want faster, more explosive, more resilient athletes:

✔️ Build strength
✔️ Train reactivity
✔️ Time it with maturation
✔️ Never skip the fundamentals

Foundation first.
Performance second.