Chapter 13 Study Guide

NSCA’s Essentials of Tactical Strength and Conditioning

Chapter 13: Plyometric, Speed, and Agility Exercise Techniques and Programming
Chapter 13 teaches how to develop power, speed, acceleration, deceleration, change-of-
direction ability, and agility in tactical athletes. This chapter matters because tactical athletes
rarely move in predictable, straight-line, unloaded environments. They may need to sprint, stop,
cut, crawl, jump, climb, evade, pursue, drag, and react while wearing gear, carrying equipment,
or operating under threat.
The major idea:
Plyometric, speed, and agility training should improve the tactical athlete’s ability to produce
force quickly, absorb force safely, change direction efficiently, and react to unpredictable
occupational demands.
Chapter 13 is organized around three major areas: plyometric training, speed training, and
agility training.

1. Chapter Objectives
After Chapter 13, you need to be able to:
1. Describe plyometric, speed, and agility training needs for tactical populations
2. Identify appropriate plyometric, speed, and agility drills
3. Design a warm-up for plyometric, speed, and agility sessions
4. Describe proper technique and cueing for these drills
5. Design programs based on training status, goals, and occupational demands
For the exam, expect questions on:
 Stretch-shortening cycle
 Eccentric, amortization, and concentric phases
 Series elastic component
 Plyometric drill intensity
 Landing mechanics
 Plyometric readiness requirements
  Speed vs. acceleration
 Deceleration
 Change-of-direction speed
 Agility
 Closed, semi-open, and open drills
 Programming variables: frequency, intensity, volume, rest
 Tactical application

2. Big Picture: Why Chapter 13 Matters

Tactical athletes may need rapid movement under unstable and dangerous conditions.

Tactical Demand Chapter 13 Connection

Police foot pursuit Acceleration, speed, agility, deceleration

Dodging obstacles Change-of-direction ability

Firefighter stepping off truck in gear Eccentric strength and landing mechanics

Soldier moving through urban terrain Speed, balance, reactive movement

SWAT officer entering and repositioning Acceleration, deceleration, agility

Casualty drag initiation Power and force expression

Climbing or jumping obstacles Plyometric ability and lower-body power

Defensive tactics/grappling Reactive agility and body control

The chapter emphasizes that tactical athletes need power, speed, and agility because their
occupational tasks may range from routine to life-threatening and require different levels of
physical ability.

3. Power
Definition
Power is the rate of doing work.
Formula:
Power = work / time
Another useful formula:
Power = force × velocity
In practical terms:
Power is the ability to express force quickly.
Tactical examples
 Exploding into a sprint
 Jumping over an obstacle
 Forcible entry
 Quickly dragging a victim
 Climbing onto a platform
 Striking with a tool
 Rapidly changing position under threat
High-yield idea:
Tactical power is not just gym explosiveness. It is the ability to produce useful force quickly in
occupational situations.

4. Plyometrics
Definition
Plyometrics are explosive exercises involving hopping, jumping, bounding, throwing, or rapid
push-off movements that use the stretch-shortening cycle, or SSC, to improve power and
reactive strength.
The chapter describes plyometric drills as movements that rely on the series elastic components
of muscles and tendons and the stretch-shortening cycle to improve reactive strength.
Examples
 Squat jump
 Tuck jump
 Broad jump
  Lateral jump
 Bounds
 Hops
 Depth jump
 Medicine ball throw
 Plyometric push-up
 Medicine ball chest pass
 Overhead backward medicine ball toss

5. Stretch-Shortening Cycle, or SSC

The stretch-shortening cycle is the key physiology concept in this chapter.
It has three phases:
1. Eccentric phase
2. Amortization phase
3. Concentric phase
Simple explanation
A muscle rapidly lengthens, quickly transitions, then shortens explosively.
Example:
In a countermovement jump:
1. You dip down quickly
2. You briefly transition at the bottom
3. You jump upward explosively

6. Eccentric Phase
The eccentric phase is the loading phase.
During this phase:
 Muscle lengthens under tension
  Elastic energy is stored
 Muscle spindles are activated
 The body prepares for explosive movement
Example:
Lowering quickly before a jump.
Tactical application
Eccentric control matters when:
 Landing from a jump
 Stopping after a sprint
 Cutting direction
 Absorbing force stepping off a vehicle
 Controlling body position with gear

7. Series Elastic Component, or SEC

The series elastic component refers to elastic structures in muscle and tendon that store and
release energy during rapid stretch-shortening actions.
Think:
Tendons and elastic muscle components act like springs.
If the athlete transitions quickly from eccentric loading to concentric action, stored elastic energy
contributes to force output.
If the transition is too slow, that energy dissipates.

8. Amortization Phase
Definition
The amortization phase occurs between the end of eccentric muscle action and the start of
concentric muscle action.
This is the transition phase.
Why it matters
A shorter amortization phase usually improves plyometric effectiveness because less elastic
energy is lost.
Example
In a depth jump:
1. Land from box = eccentric phase
2. Brief ground contact = amortization phase
3. Jump upward = concentric phase
High-yield exam point:
Amortization occurs between the end of the eccentric phase and the beginning of the
concentric phase.

9. Concentric Phase
The concentric phase is the explosive shortening phase.
During this phase:
 Stored elastic energy is released
 Muscle shortens
 Force is expressed rapidly
 The body accelerates
Example:
Jumping upward after the countermovement.

10. Muscle Spindles and Stretch Reflex

During rapid eccentric loading, muscle spindles detect stretch and help initiate the stretch reflex.
The stretch reflex helps create a stronger, faster contraction.
Simple version
Quick stretch → muscle spindle activation → reflexive contraction → more explosive
movement.
This is why plyometric training must be fast and technically controlled.
11. Plyometric Technique Priorities
The main technical goals are:
1. Produce force quickly
2. Absorb force safely
3. Minimize unnecessary movement
4. Maintain alignment
5. Keep ground contact appropriate to the drill
6. Avoid fatigue-based sloppy reps
Key cue
Land quietly, land aligned, then move explosively.

12. Landing Mechanics

Landing mechanics are one of the most important safety concepts in the chapter.
Good landing mechanics include:
 Feet about hip- to shoulder-width
 Knees tracking over toes
 Hips back slightly
 Chest controlled
 Neutral spine
 Soft landing
 Full-foot contact
 No uncontrolled knee valgus
 No collapsing trunk
 No stiff-legged landing
Why this matters tactically
Tactical athletes often absorb high eccentric loads when:
  Climbing down from vehicles
 Landing from obstacles
 Moving in kit
 Stepping off uneven terrain
 Cutting after sprinting
 Jumping under fatigue
The chapter emphasizes that poor landing mechanics reduce SSC effectiveness and can increase
injury risk, especially because tactical athletes may also be wearing armor or equipment.

13. Plyometric Readiness

Before plyometric training, the TSAC Facilitator should consider:
 Training age
 Experience
 Body weight
 Injury history
 Current injury status
 Strength level
 Proper technique
 Landing mechanics
 Attire
 Training surface
 Equipment
 Fatigue
 Added resistance
The chapter specifically states that drill selection should consider the athlete’s health, training
status, and overall readiness.

14. Strength Requirements for Plyometrics

For high-intensity lower-body plyometrics, such as bounds and depth jumps, the chapter gives
two strength guidelines:

Readiness Standard Recommendation

Back squat strength At least 1.5 × body weight

Alternative test 5 squats in 5 seconds or less with 60% body weight

Example:
A 200 lb tactical athlete should be able to squat 120 lb five times in five seconds or less before
high-intensity lower-body plyometrics.
Important nuance:
These standards are mainly for high-intensity plyometrics. Low- to moderate-intensity
plyometrics may be appropriate earlier if the athlete can land with good technique.

15. Body Weight Considerations

Plyometric drills may need to be modified for larger athletes, especially those above
approximately:
220 lb / 100 kg
This is not because larger athletes cannot do plyometrics. It is because they must absorb more
force when landing.
Modification options:
 Lower intensity
 Lower volume
 More rest
 Fewer contacts
 More landing practice
 Avoid excessive depth jumps
 Progress based on movement quality

16. Injury History Considerations

Lower-body plyometric injury risk areas include:
  Feet
 Ankles
 Knees
 Hips
 Low back
Upper-body plyometric injury risk areas include:
 Fingers
 Wrists
 Elbows
 Shoulders
If the athlete has a preexisting injury, the TSAC Facilitator should be conservative and
coordinate appropriately when needed.

17. Attire and Equipment

In most cases, plyometrics should be performed in athletic clothing that allows free movement.
The chapter notes that performing plyometrics in uniform or tactical gear is often contraindicated
because movement may be restricted and injury risk may rise.
Tactical nuance
Training in gear can be useful for advanced job-specific preparation, but it should not be the
default starting point.
Progression should usually be:
1. Learn technique unloaded
2. Build strength and landing control
3. Add complexity
4. Add speed
5. Add tactical constraints only when ready

18. Training Surface

Good plyometric surfaces should be:
 Flat
 Dry
 Stable
 Shock-absorbing enough
 Free of obstacles
 Large enough for safe movement
Poor choices include:
 Slippery floors
 Uneven terrain for beginners
 Concrete for high-volume jumping
 Unstable surfaces when maximal force is the goal

19. Plyometric Drill Categories

Chapter 13 organizes lower-body plyometrics by intensity and classification.

Category Description Examples

Vertical jumps performed in same Squat jump, tuck jump, split squat jump,
Jumps in place
location countermovement jump

Maximal single-response jumps

Standing jumps Broad jump, triple jump, lateral jump
emphasizing displacement

Multiple Double-leg hop, single-leg hop, lateral

Repeated jumps or hops
jumps/hops hop

Alternating landings, usually

Bounds Double-leg bound, single-leg bound
horizontal emphasis

High-intensity nervous system and Depth jump vertical, depth jump

Shock drills
musculoskeletal stress horizontal

The chapter’s plyometric progression table lists squat jump under low-intensity jumps in place
and depth jumps under high-intensity shock drills.
20. Low-Intensity Plyometrics
Low-intensity drills are best for:
 Beginners
 Teaching landing
 General preparation
 Warm-up integration
 Low-fatigue power exposure
 Return-to-training progressions
Examples:
 Squat jump
 Tuck jump
 Split squat jump
 Countermovement jump
 Low box jump
 Low cone jump
High-yield study question:
The squat jump is the low-intensity plyometric option among the listed choices.

21. Moderate-Intensity Plyometrics

Moderate-intensity drills involve more displacement, repeated contacts, or single-leg demands.
Examples:
 Broad jump
 Lateral jump
 Triple jump
 Double-leg hop
 Lateral hop
 Single-leg hop
  Bounds
These drills place more stress on the athlete than simple jumps in place.

22. High-Intensity Plyometrics

High-intensity plyometrics require greater readiness.
Examples:
 Depth jump
 Depth jump to vertical jump
 Depth jump to horizontal jump
 High box drop plus jump
 Repeated bounds at high velocity
Why they are high intensity
They create:
 Greater landing forces
 Higher eccentric demand
 More nervous system stress
 More injury risk if performed poorly
Exam point:
Depth jumps are high-intensity shock plyometrics.

23. Lower-Body Plyometric Exercise Examples

Squat Jump
Purpose:
 Lower-body power
 Vertical force production
 Low-intensity jump mechanics
Cues:
  Feet shoulder-width
 Dip under control
 Jump vertically
 Land softly
 Knees track over toes
Common errors:
 Knees cave inward
 Landing stiff-legged
 Excessive trunk flexion
 Poor arm coordination

Tuck Jump
Purpose:
 Lower-body power
 Repeated jump mechanics
 Trunk control
Cues:
 Jump vertically
 Bring knees upward
 Land softly
 Reset posture between reps if needed
Common errors:
 Knees collapse inward
 Landing loudly
 Reps become rushed and sloppy
 Fatigue ruins mechanics
Countermovement Jump
Purpose:
 Train SSC use
 Develop vertical power
Cues:
 Quick dip
 Immediate jump
 Use arms if allowed
 Land with control
Key idea:
The countermovement uses eccentric loading before explosive takeoff.

Broad Jump
Purpose:
 Horizontal power
 Acceleration transfer
 Lower-body force production
Cues:
 Swing arms aggressively
 Jump forward
 Land balanced
 Absorb with hips and knees
Common errors:
 Falling forward
 Knees collapse
 Landing too narrow
 No hip contribution
Lateral Jump
Purpose:
 Frontal-plane power
 Change-of-direction preparation
 Lateral force production
Cues:
 Push side-to-side
 Land with knee aligned
 Control trunk
 Stick landing before progressing
Tactical relevance:
 Dodging
 Lateral movement
 Moving around obstacles
 Defensive tactics

Bounds
Purpose:
 Horizontal power
 Repeated single-leg force production
 Sprint and pursuit transfer
Cues:
 Drive forward
 Maintain posture
 Push through ground
 Control each landing
  Avoid overstriding
Common errors:
 Excessive vertical bounce
 Poor foot strike
 Loss of rhythm
 Knee collapse

Depth Jump
Purpose:
 High-intensity reactive power
 Rapid eccentric-to-concentric transition
 Advanced SSC training
Cues:
 Step off box, do not jump up off it
 Land softly
 Minimize ground contact
 Jump immediately
 Maintain alignment
Common errors:
 Using too high a box
 Long ground contact
 Knee valgus
 Poor landing posture
 Too much volume
Depth jumps should be reserved for athletes who have adequate strength, landing mechanics, and
training experience.
24. Upper-Body Plyometrics
Upper-body plyometrics are useful when tactical athletes need:
 Pushing power
 Throwing power
 Striking power
 Tool-use power
 Breaching ability
 Upper-body reactive force
 Trunk-to-arm force transfer
Examples:
 Plyometric push-up
 Clap push-up
 Medicine ball chest pass
 Medicine ball overhead throw
 Medicine ball rotational throw
 Medicine ball slam
Upper-body plyometrics are less common than lower-body plyometrics but can be valuable when
the job task requires rapid upper-body force.

25. Medicine Ball Drill Loading

The chapter notes that there are no universal load recommendations for medicine ball throws and
tosses. The safest starting point is to choose a medicine ball that allows correct form and the
desired movement speed.
Practical rule
If the ball is so heavy that the movement becomes slow and ugly, it is too heavy for power
training.

26. Backward Overhead Medicine Ball Toss

This drill is highly testable.
Purpose:
 Total-body power
 Triple extension
 Posterior-chain-to-upper-body force transfer
Triple extension
Triple extension means simultaneous extension of:
1. Ankles
2. Knees
3. Hips
Why it matters:
Triple extension is central to jumping, sprinting, Olympic-lift variations, and explosive tactical
movement.
High-yield study question:
The drill that develops total-body power and emphasizes triple extension is the backward
overhead medicine ball toss.

27. Plyometric Program Design Variables: FIVR

The four key plyometric program variables are:
1. Frequency
2. Intensity
3. Volume
4. Rest
This is often abbreviated as:
FIVR
The chapter specifically identifies frequency, intensity, volume, and rest as the key plyometric
programming variables.
28. Plyometric Frequency
Plyometric frequency depends on:
 Body region trained
 Drill intensity
 Total volume
 Training status
 Recovery ability
 Other training sessions
 Tactical skill work
 Work schedule
 Travel
 Operational fatigue
Guidelines:

Situation Frequency

Same body region Up to about 3 days/week

Alternating upper/lower body Up to about 4 sessions/week

Same muscle groups At least 48 hours between sessions

The chapter notes that up to four sessions may be possible if upper- and lower-body plyometrics
alternate, and that a minimum of 48 hours should be used between sessions stressing the same
muscles or muscle groups.

29. Plyometric Intensity

Plyometric intensity depends on:
 Rate of stretch
 Movement speed
 Height of jump/drop
 Displacement of center of gravity
 Body mass
  One leg vs. two legs
 Upper body vs. lower body
 External load
 Relative strength
 Technical ability
General progression
Start with:
1. Low-intensity jumps
2. Landing drills
3. Bilateral movements
4. Controlled single-response drills
Then progress to:
5. Repeated jumps/hops
6. Bounds
7. Single-leg drills
8. Depth jumps and shock drills
High-yield point:
Progression should be based on technique, readiness, and recovery, not just calendar time.

30. Plyometric Volume

Plyometric volume is commonly measured by:

Drill Type Volume Measure

Jumping/hopping Foot contacts

Upper-body plyometrics Hand contacts or throws

Bounding Distance or contacts

Medicine ball drills Throws/repetitions

Example:
4 sets × 10 squat jumps = 40 contacts.
The chapter states that volume can be measured by foot or hand contacts or by distance traveled.

31. Plyometric Rest

Plyometrics are power training, not conditioning.
Rest must be long enough to maintain:
 Quality
 Speed
 Landing mechanics
 Reactive ability
 Explosive intent
For plyometric work, common work-to-rest ratios are roughly:
1:5 to 1:10
Short rest changes the goal from power to conditioning and increases technique breakdown risk.

32. Speed
Definition
Speed is distance traveled per unit of time.
Simple formula:
Speed = distance / time
In training language, speed often refers to the athlete’s ability to move rapidly in a specific
direction.
Tactical examples
 Sprinting to cover
 Chasing a suspect
 Closing distance
 Escaping danger
  Moving between positions
 Responding rapidly to a call

33. Acceleration
Definition
Acceleration is the rate of change in velocity.
Simple version:
Acceleration is how quickly the athlete can increase speed.
Most tactical sprinting is acceleration-based because many occupational sprints are short.
Tactical examples
 First 5–10 yards of a foot pursuit
 Sprinting from patrol car to cover
 Moving from concealment to a doorway
 Closing distance during defensive tactics
 Firefighter moving quickly to equipment
High-yield point:
Tactical athletes often need acceleration more than maximum sprint speed.

34. Deceleration
Definition
Deceleration is the ability to reduce speed.
This is a major part of agility and change-of-direction performance.
Why it matters
You cannot change direction well if you cannot stop well.
Deceleration requires:
 Eccentric strength
 Braking mechanics
  Trunk control
 Hip control
 Knee alignment
 Foot placement
 Balance
Tactical examples
 Stopping before a doorway
 Changing direction during pursuit
 Avoiding obstacles
 Bracing before contact
 Stopping on uneven terrain
 Cutting while wearing gear
High-yield idea:
Deceleration is not passive slowing down. It is active force absorption.

35. Speed Training Priorities

Speed training should develop:
1. Acceleration mechanics
2. Sprint posture
3. Force application
4. Arm action
5. Stride efficiency
6. Foot strike quality
7. Relaxed but aggressive movement
8. Recovery between reps
Coaching cues
 Drive the ground behind you
  Keep torso angle appropriate during acceleration
 Punch the arms
 Push, do not reach
 Stay tall once upright
 Do not overstride
 Sprint fast, rest enough, repeat with quality

36. Speed Training Is Not Conditioning

This is a major programming trap.
True speed work requires:
 High intent
 Short efforts
 Full or near-full recovery
 Low fatigue
 High technical quality
If rest is too short, the session becomes:
 Conditioning
 Speed endurance
 Anaerobic endurance
 Repeated sprint training
Those are useful, but they are not the same as pure speed development.

37. Speed Drill Examples

Marching and Skipping Drills
Purpose:
 Posture
 Rhythm
  Arm-leg coordination
 Sprint mechanics
Examples:
 A-march
 A-skip
 High-knee skip
 Straight-leg bound
 Ankling
Acceleration Drills
Purpose:
 First-step power
 Forward lean
 Horizontal force
 Rapid acceleration
Examples:
 Falling start
 Push-up start
 Three-point start
 10-yard sprint
 20-yard sprint
 Sled sprint if load is appropriate
Maximum-Velocity Drills
Purpose:
 Upright sprinting
 Stride frequency
 Stride mechanics
 Relaxed speed
Examples:
 Flying 10
 Flying 20
 Build-up sprint
 Wicket runs

38. Agility
Definition
Agility is the ability to change speed, direction, or movement mode in response to a stimulus.
This is more than just running around cones.
Agility includes:
 Acceleration
 Deceleration
 Change-of-direction ability
 Balance
 Body control
 Perception
 Decision-making
 Reaction time
 Task-specific movement
The chapter’s key terms include agility, change-of-direction speed, closed drill, semi-open drill,
and open drill.

39. Change-of-Direction Speed vs. Agility

These are not identical.
Change-of-direction speed
Change-of-direction speed is the ability to change direction quickly when the movement is
planned.
Example:
Running a 5-10-5 shuttle where the athlete knows the pattern ahead of time.
Agility
Agility requires a response to an external stimulus.
Example:
A police officer reacts to a suspect changing direction.
Simple distinction

Term Planned or Reactive? Example

Change-of-direction speed Planned T-test, 5-10-5, cone drill

Agility Reactive Mirror drill, command drill, pursuit response

Exam trap:
Cone drills are often change-of-direction drills unless they require reaction to a stimulus.

40. Closed, Semi-Open, and Open Drills

Closed Drill
A closed drill has a predetermined movement pattern.
Examples:
 T-test
 Pro-agility shuttle
 5-10-5
 L-drill
 Cone drill with known route
Best for:
 Teaching mechanics
 Deceleration
 Cutting technique
 Building confidence
  Lower-level athletes
Semi-Open Drill
A semi-open drill has some structure, but the athlete must react to a cue.
Examples:
 Coach points left or right
 Whistle tells athlete to turn
 Light signal determines direction
 Cone pattern is known, but route decision is cued
Best for:
 Bridging planned movement and reactive agility
 Developing perception-action coupling
 Adding decision-making without chaos
Open Drill
An open drill is reactive and unpredictable.
Examples:
 Mirror drill
 Partner chase drill
 Evasion drill
 Small-sided tactical movement game
 Suspect pursuit simulation
Best for:
 Advanced agility
 Tactical realism
 Decision-making
 Reaction under stress

41. Discrete and Serial Tasks

Discrete Task
A discrete task has a clear beginning and end.
Examples:
 One jump
 One sprint start
 One lateral cut
 One medicine ball throw
Serial Task
A serial task combines multiple discrete tasks in a sequence.
Examples:
 Sprint → cut → backpedal → sprint
 Jump → land → sprint
 Drop → roll → sprint
 Shuffle → turn → chase
Tactical work often involves serial tasks because movements occur in combinations.

42. Agility Technique Priorities

Good agility requires:
 Low center of gravity when changing direction
 Proper foot placement
 Trunk control
 Eyes up
 Quick but controlled deceleration
 Knees tracking over feet
 Efficient arm action
 No unnecessary steps
 Ability to react without losing mechanics
Key cue
Slow down under control so you can speed up again.

43. Agility Drill Examples

Figure-Eight Drill
Purpose:
 Curved running
 Body lean
 Coordination
 Direction change
Can be progressed by adding a ball toss or another reactive cue.

V-Pattern
Purpose:
 Acceleration
 Stopping ability
 Body control
The chapter describes the V-pattern as a drill using cones placed 10–15 yards or meters away
from a third cone. The athlete runs between cones, lowers the center of gravity when turning,
avoids crossing the feet, and emphasizes high knee lift when accelerating off turns.

W-Pattern
Purpose:
 Forward-to-backward transition
 Acceleration
 Stopping ability
 Direction change
The chapter describes the W-pattern as a drill using five cones in a W shape. The athlete runs
forward and backward through the pattern, lowers center of gravity, avoids crossing feet, and
transitions from backpedal to sprint by opening the hips.

44. Agility Rest Intervals

For agility training, fatigue should be minimized when the goal is movement quality and reactive
ability.
The chapter provides these rest ratio guidelines:

Drill Type Work-to-Rest Ratio

Short agility drills stressing phosphagen system 1:12 to 1:20

Drills stressing phosphagen + glycolytic systems 1:3 to 1:5

High-yield point:
If the goal is agility quality, do not bury the athlete in fatigue.

45. Warm-Up for Plyometric, Speed, and Agility Sessions

A proper warm-up should:
1. Increase temperature
2. Increase blood flow
3. Improve tissue pliability
4. Prepare the nervous system
5. Rehearse movement patterns
6. Prepare for landing, sprinting, cutting, and reacting
Sample structure
1. General warm-up: 5–10 minutes
2. Dynamic mobility
3. Activation
4. Movement mechanics
5. Low-intensity plyometrics
 6. Build-up sprints or low-level agility drills
Example

Segment Example

General Light jog, bike, row, jump rope

Mobility Leg swings, hip circles, ankle rocks

Activation Glute bridge, mini-band walk, plank

Mechanics A-skip, marching, ankling

Plyo prep Pogos, snap-downs, low squat jumps

Speed prep 2–4 build-up runs

46. Programming Order Within a Session

When combining training methods, order matters.
A good general order is:
1. Warm-up
2. Movement prep
3. Plyometrics
4. Speed work
5. Agility/change-of-direction work
6. Strength training
7. Conditioning
8. Cooldown
Why?
Power, speed, and agility require high neural quality. They should usually be trained before
heavy fatigue.
Exception:
If the goal is tactical conditioning under fatigue, then some movement drills may occur later. But
that is a different goal and should be programmed intentionally.
47. Program Design: Plyometric, Speed, and Agility Integration
A weekly tactical plan may include:

Goal Example Frequency

Plyometrics 1–3 days/week

Speed/acceleration 1–2 days/week

Agility/COD 1–2 days/week

Reactive agility 1–2 days/week depending on readiness

Low-level movement prep Most sessions

For most tactical athletes, the goal is not endless plyometrics and cone drills. The goal is enough
exposure to build usable power, control, and movement capability without interfering with
strength, endurance, occupational work, or recovery.

48. Tactical Application by Population

Law Enforcement
Needs:
 Acceleration
 Pursuit speed
 Direction change
 Reactive agility
 Defensive tactics movement
 Balance with duty belt
 Rapid stopping and repositioning
Good drills:
 10–20 yard accelerations
 Lateral shuffle-to-sprint
 Mirror drill
  V-pattern
 W-pattern
 Reactive cone drill
 Lateral bounds
 Medicine ball rotational throws

Firefighters
Needs:
 Power under load
 Eccentric control
 Stair and ladder movement
 Stepping down safely
 Carrying tools
 Repeated forceful efforts
Good drills:
 Squat jump
 Broad jump
 Low box jump
 Medicine ball slam
 Overhead throw
 Loaded carry transitions
 Low-level landing drills
 Step-down control drills
Avoid early:
 Excessive depth jumps
 High-volume jumping in turnout gear
 High-speed cutting in restricted gear
Military Personnel
Needs:
 Movement under load
 Obstacle negotiation
 Sprint-to-cover ability
 Jumping/climbing
 Landing with equipment
 Reactive movement in unpredictable environments
Good drills:
 Acceleration sprints
 Bounds
 Broad jumps
 Lateral hops
 Drop landing mechanics
 Reactive shuttle drills
 Crawling-to-sprint transitions
 Medicine ball throws

49. Common Programming Mistakes

Mistake 1: Turning plyometrics into conditioning
Plyometrics should usually be high-quality power work. Too much fatigue reduces speed and
landing quality.
Mistake 2: Progressing to depth jumps too early
Depth jumps are advanced. Athletes need strength, landing control, and experience first.
Mistake 3: Ignoring deceleration
Most people train acceleration but not braking. Tactical athletes need both.
Mistake 4: Calling every cone drill “agility”
If the athlete already knows the route, it is change-of-direction training, not true agility.
Mistake 5: Using tactical gear too soon
Gear increases specificity but also raises movement restriction and injury risk. Add gear only
after mechanics are solid.
Mistake 6: Using too-heavy medicine balls
Heavy balls slow the movement and reduce power intent.
Mistake 7: Ignoring recovery
Power, speed, and agility require nervous system quality. If every rep is fatigued, the athlete is
not training what you think they are training.

50. Key Numbers and Concepts to Memorize

Concept Number / Detail

SSC phases Eccentric → amortization → concentric

Between eccentric ending and concentric

Amortization phase
beginning

High-intensity plyometric strength guideline Back squat 1.5 × body weight

Alternative strength guideline 5 squats in ≤5 sec with 60% body weight

Larger athlete modification threshold >220 lb / 100 kg

Plyometric variables Frequency, intensity, volume, rest

Same muscle plyometric recovery Minimum 48 hours

Same body-region plyometric frequency Up to ~3 days/week

Alternating upper/lower plyometric

Up to ~4 days/week
frequency

Plyometric volume Foot/hand contacts or distance

Agility rest for phosphagen drills 1:12 to 1:20

Agility rest for phosphagen + glycolytic

1:3 to 1:5
drills
Concept Number / Detail

V-pattern work interval Often about 8–12 sec

W-pattern work interval Often about 8–12 sec

51. Key Terms

Acceleration
Rate of change in velocity. In tactical settings, acceleration is often more important than
maximum speed.
Agility
Ability to change speed, direction, or movement mode in response to a stimulus.
Amortization Phase
Transition between eccentric loading and concentric force production.
Change-of-Direction Speed
Ability to change direction quickly in a planned movement.
Closed Drill
A drill with a predetermined route or movement pattern.
Deceleration
Ability to reduce speed and absorb force.
Discrete Task
A movement task with a clear beginning and end.
Open Drill
A drill requiring reaction to unpredictable external stimuli.
Plyometrics
Explosive exercises using the stretch-shortening cycle to improve power and reactive strength.
Power
Rate of doing work; force expressed quickly.
Semi-Open Drill
A drill with structure plus a reaction or decision-making component.
Serial Task
A sequence of connected discrete tasks.
Series Elastic Component
Elastic tissue structures in muscle and tendon that store and release energy during SSC actions.
Speed
Distance traveled per unit of time.
Stretch-Shortening Cycle
Rapid eccentric loading followed by brief amortization and explosive concentric action.

52. High-Yield Exam Table

Topic What You Need to Know

Chapter focus Plyometric, speed, and agility exercise technique and programming

Plyometrics Hopping, jumping, bounding, throwing using SSC

Power Force × velocity

SSC phases Eccentric, amortization, concentric

Eccentric phase Loading phase

Amortization Between eccentric and concentric

Concentric phase Explosive shortening phase

SEC Stores and releases elastic energy

Muscle spindle Helps initiate stretch reflex

Low-intensity plyometric Squat jump

High-intensity plyometric Depth jump

Triple extension drill Backward overhead medicine ball toss

Plyometric readiness Training age, strength, injury history, landing mechanics

High-intensity readiness Squat 1.5× BW or 60% BW × 5 reps in 5 sec

Topic What You Need to Know

Plyometric variables FIVR: frequency, intensity, volume, rest

Same muscle recovery At least 48 hours

Volume measure Contacts or distance

Speed Distance/time

Acceleration Rate of change in velocity

Deceleration Reducing speed and absorbing force

COD speed Planned direction change

Agility Direction/speed change in response to stimulus

Closed drill Predetermined

Semi-open drill Structured with cue/reaction

Open drill Reactive/unpredictable

Agility rest Long enough to minimize fatigue

Tactical goal Power, speed, movement control, reaction, injury resilience

53. Common Exam Traps

Trap 1: Confusing amortization with eccentric loading
Eccentric = loading.
Amortization = transition.
Concentric = explosive action.
Trap 2: Thinking longer ground contact is better
For reactive plyometrics, shorter and controlled ground contact is usually better.
Trap 3: Calling broad jumps and triple jumps the lowest-intensity choice
For the chapter study question, the squat jump is the low-intensity plyometric choice.
Trap 4: Confusing depth jumps with beginner drills
Depth jumps are high-intensity shock drills.
Trap 5: Thinking medicine ball throws should be heavy
Medicine balls should be light enough to allow fast, clean movement.
Trap 6: Confusing change-of-direction speed with agility
Planned cone drill = change-of-direction speed.
Reaction-based drill = agility.
Trap 7: Ignoring deceleration
Deceleration is essential for cutting, stopping, landing, and injury risk reduction.
Trap 8: Training speed with conditioning rest intervals
True speed training requires enough rest for high-quality reps.
Trap 9: Adding tactical gear too early
Specificity matters, but mechanics and safety come first.
Trap 10: Programming plyometrics when the athlete is too fatigued
Power training should be high quality. Stop or regress when mechanics fail.

54. Practice Questions With Answers

Question 1
When does the amortization phase occur?
A. Between the end of eccentric muscle action and the start of concentric muscle action
B. Between the start of eccentric muscle action and the start of concentric muscle action
C. Between the end of concentric muscle action and the start of eccentric muscle action
D. Between the start of concentric muscle action and the start of eccentric muscle action
Answer: A. Between the end of eccentric muscle action and the start of concentric muscle
action
This is the transition phase of the stretch-shortening cycle.

Question 2
Which of the following jumps is a low-intensity plyometric exercise?
A. Broad jump
B. Lateral jump
C. Squat jump
D. Triple jump
Answer: C. Squat jump
Squat jumps are classified as low-intensity jumps in place.

Question 3
Which drill develops total-body power and emphasizes triple extension?
A. Depth jump
B. Single-leg bound
C. Overhead forward throw
D. Backward overhead medicine ball toss
Answer: D. Backward overhead medicine ball toss
This drill emphasizes explosive ankle, knee, and hip extension.

Question 4
Before participating in lower-body plyometric exercises, what percentage of body weight should
a tactical athlete be able to lift when performing five squats in five seconds or less?
A. 50%
B. 60%
C. 65%
D. 70%
Answer: B. 60%
The chapter gives 60% body weight for five squats in five seconds as an alternative readiness
guideline.

Question 5
Which phase of the SSC stores elastic energy?
A. Eccentric phase
B. Amortization phase only
C. Concentric phase
D. Recovery phase
Answer: A. Eccentric phase
Rapid eccentric loading stores elastic energy in elastic tissue structures.
Question 6
Which plyometric drill is considered high intensity?
A. Squat jump
B. Countermovement jump
C. Depth jump
D. Low pogo jump
Answer: C. Depth jump
Depth jumps are shock drills and place high stress on the neuromuscular and musculoskeletal
systems.

Question 7
What is the most important technique priority when beginning lower-body plyometrics?
A. Maximum height regardless of landing
B. Proper landing mechanics
C. Wearing full tactical gear
D. Minimal rest between jumps
Answer: B. Proper landing mechanics
Athletes must learn to absorb force safely before progressing.

Question 8
What is speed?
A. Force multiplied by distance
B. Distance traveled per unit of time
C. Force divided by mass
D. Work divided by distance
Answer: B. Distance traveled per unit of time
Speed and velocity are closely related in training language.

Question 9
What is acceleration?
A. Rate of change in velocity
B. Ability to hold posture statically
C. Ability to stop only
D. Maximal distance jumped
Answer: A. Rate of change in velocity
Acceleration is critical in short tactical sprints.

Question 10
What is deceleration?
A. Increasing speed
B. Reducing speed and absorbing force
C. Jumping higher
D. Moving only in a straight line
Answer: B. Reducing speed and absorbing force
Deceleration is essential for stopping and changing direction.

Question 11
Which is an example of a closed drill?
A. Mirror drill reacting to a partner
B. T-test with a known route
C. Reacting to a suspect’s movement
D. Light-based random direction drill
Answer: B. T-test with a known route
Closed drills are planned and predetermined.

Question 12
Which is an example of true agility?
A. Sprinting a known 40-yard dash
B. Running a planned cone drill
C. Changing direction in response to a coach’s signal
D. Performing a vertical jump
Answer: C. Changing direction in response to a coach’s signal
Agility requires reaction to a stimulus.

Question 13
What should happen to plyometric volume as intensity increases?
A. Volume should increase sharply
B. Volume should usually decrease
C. Rest should be eliminated
D. Technique should become less important
Answer: B. Volume should usually decrease
Higher-intensity drills create more stress and require lower volume.

Question 14
For short agility drills stressing the phosphagen system, what work-to-rest ratio may be
appropriate?
A. 1:1
B. 1:3
C. 1:12 to 1:20
D. 5:1
Answer: C. 1:12 to 1:20
Short, high-quality agility drills require longer rest to minimize fatigue.

Question 15
What should the TSAC Facilitator do when a tactical athlete’s landing mechanics break down
during plyometrics?
A. Increase the height
B. Add tactical gear
C. Stop, regress, or reduce intensity/volume
D. Shorten rest to build toughness
Answer: C. Stop, regress, or reduce intensity/volume
Poor mechanics increase injury risk and reduce training quality.

55. Study Strategy for Chapter 13

Memorize cold
1. Plyometrics use the stretch-shortening cycle
2. SSC phases = eccentric, amortization, concentric
3. Eccentric = loading phase
4. Amortization = transition phase
5. Concentric = explosive phase
6. Amortization occurs between eccentric ending and concentric beginning
7. SEC stores and releases elastic energy
8. Squat jump = low-intensity plyometric
9. Depth jump = high-intensity shock plyometric
10. Backward overhead medicine ball toss = total-body power and triple extension
11. High-intensity plyometric readiness = back squat 1.5× BW
12. Alternative readiness = 60% BW × 5 squats in 5 seconds
13. Plyometric variables = frequency, intensity, volume, rest
14. Same muscle groups need at least 48 hours recovery
15. Volume = contacts or distance
16. Speed = distance/time
17. Acceleration = rate of change in velocity
18. Deceleration = reducing speed and absorbing force
19. COD speed = planned direction change
20. Agility = direction/speed change in response to stimulus
21. Closed drill = predetermined
22. Open drill = reactive/unpredictable
Understand deeply
1. Why tactical athletes need power, speed, and agility
2. Why landing mechanics come before advanced plyometrics
3. Why plyometrics should not be treated as conditioning
4. Why tactical gear increases movement complexity
5. Why deceleration is critical for injury risk reduction
6. Why agility must include perception and decision-making
7. Why closed drills should progress toward semi-open and open drills
8. Why programming must account for operational fatigue and recovery

56. One-Page Exam Review

Main idea
Chapter 13 teaches how to improve tactical power, speed, acceleration, deceleration, change-of-
direction ability, and agility through plyometric, speed, and agility training.
Plyometrics
 Use stretch-shortening cycle
 Improve power/reactive strength
 Include jumps, hops, bounds, throws, plyometric push-ups
SSC phases:
1. Eccentric
2. Amortization
3. Concentric
Amortization:
 Between eccentric and concentric
SEC:
 Stores and releases elastic energy
Plyometric readiness
Consider:
 Training age
 Injury status
 Strength
 Body weight
 Landing mechanics
 Fatigue
 Surface
 Attire
 Equipment
High-intensity lower-body readiness:
 Back squat 1.5× BW
 Or 60% BW × 5 squats in 5 seconds
Plyometric programming
FIVR:
 Frequency
 Intensity
 Volume
 Rest
Guidelines:
 Same muscle groups need at least 48 hours
 Volume measured by contacts or distance
 Increase intensity gradually
 Stop when technique fails
Speed
Speed:
 Distance/time
Acceleration:
 Rate of change in velocity
 Very important for tactical athletes
Deceleration:
 Reducing speed and absorbing force
 Needed for cutting and stopping
Agility
Change-of-direction speed:
 Planned direction change
Agility:
 Direction/speed change in response to stimulus
Drill types:
 Closed = predetermined
 Semi-open = structured with reaction cue
 Open = unpredictable/reactive
Tactical application
Use these methods to improve:
 Pursuit
 Evasion
 Obstacle movement
 Landing
 Direction change
 Force absorption
 Movement under load
 Reactive occupational movement

57. Final Mastery Checklist

Can you answer this? Check

Can I define plyometrics? ☐

Can I define power? ☐

Can I explain why plyometrics matter for tactical athletes? ☐

Can I list the three phases of the SSC? ☐

Can I define the eccentric phase? ☐

Can I define the amortization phase? ☐

Can I define the concentric phase? ☐

Can I explain the role of the series elastic component? ☐

Can I explain how muscle spindles contribute to plyometrics? ☐

Can I identify proper landing mechanics? ☐

Can I list plyometric readiness factors? ☐

Can I state the high-intensity lower-body strength readiness standard? ☐

Can I state the 60% body weight squat alternative standard? ☐

Can I explain how body weight affects plyometric stress? ☐

Can I identify low-, moderate-, and high-intensity plyometric drills? ☐

Can I identify depth jumps as high-intensity shock drills? ☐

Can I identify squat jumps as low-intensity drills? ☐

Can I explain the backward overhead medicine ball toss? ☐

Can I define frequency, intensity, volume, and rest for plyometrics? ☐

Can I explain why rest is important for plyometrics? ☐

Can I define speed? ☐

Can I define acceleration? ☐

Can I define deceleration? ☐

Can I distinguish change-of-direction speed from agility? ☐

Can you answer this? Check

Can I define closed, semi-open, and open drills? ☐

Can I define discrete and serial tasks? ☐

Can I describe V-pattern and W-pattern drill goals? ☐

Can I list appropriate agility rest ratios? ☐

Can I design a warm-up for plyometric, speed, and agility training? ☐

Can I apply this chapter to law enforcement, fire, and military populations? ☐

Can I answer the chapter study questions without looking? ☐