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CSCS Plyometrics: key points

Plyometrics focuses on how the stretch-shortening cycle works and on guidelines for volume, frequency, and safety. There are fewer questions, but the numbers are easy points once memorized.

Points that often appear

Three phases of the stretch-shortening cycle

The eccentric phase, the amortization phase (transition), and the concentric phase. A long amortization phase lets stored elastic energy dissipate as heat and reduces the effect.

Volume is counted in foot contacts

Lower-body plyometric volume is the number of foot contacts per session, about 80–100 for beginners, increasing with experience.

Recovery

Allow 48–72 hours between plyometric sessions, and avoid high-intensity work on the same body area on consecutive days.

Prerequisites

A solid strength base comes first. For lower-body plyometrics, a squat 1RM of about 1.5 times body mass is a commonly cited guideline.

Quick reference

Experience	Foot contacts per session
Beginner	80–100
Intermediate	100–120
Advanced	120–140

Watch for this trap

A common distractor claims a longer amortization phase is more effective. Remember: keep the transition short.