Stretch-Shortening Cycle (SSC)
The rapid stretch and contraction sequence that enhances force production.
Updated
The stretch-shortening cycle (SSC) occurs when a muscle is rapidly stretched (eccentric) before immediately contracting (concentric). This sequence stores elastic energy during the stretch and potentiates the subsequent contraction, producing more force than concentric-only action. The SSC is fundamental to jumping, running, and throwing.
Examples
- Counter-movement before jumping
- Arm swing before throwing
- Bounce at bottom of squat (not recommended)
Plyometric exercises
61 exercises in the library match this description.
Front Box Jump
Plyometrics · Other
Front Cone Hops (or hurdle hops)
Plyometrics · Other
Heavy Bag Thrust
Plyometrics · Other
Hurdle Hops
Plyometrics · Other
Incline Push-Up Depth Jump
Plyometrics · Other
Isometric Chest Squeezes
Plyometrics · Bodyweight
Knee Tuck Jump
Plyometrics · Bodyweight
Kneeling Arm Drill
Plyometrics · None
Common questions
What is SSC?
The rapid stretch and contraction sequence that enhances force production. The stretch-shortening cycle (SSC) occurs when a muscle is rapidly stretched (eccentric) before immediately contracting (concentric).
What exercises train the SSC?
Good options include Front Box Jump, Front Cone Hops (or hurdle hops), Heavy Bag Thrust, Hurdle Hops, Incline Push-Up Depth Jump. Each links to a step-by-step guide with demonstration images.
What are examples of SSC?
Counter-movement before jumping; Arm swing before throwing; Bounce at bottom of squat (not recommended).
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus