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SSC — Stretch-Shortening Cycle

Where's the free power? Stretch the muscle-tendon unit, pause < 200ms, then contract. The elastic recoil is free energy.

The Rule

Stretch → no pause → snap. Amortization phase under 200ms or energy dissipates as heat.

Why It Matters

  • SSC provides 30-50% of racket head speed for free
  • Pause at top of backswing = energy lost = muscling the forward swing
  • Continuous figure-8 = continuous SSC loading

Key Cue

"Stretch → no pause → snap."

Training Drill

  1. Medicine ball counter-movement throws — feel the stretch-snap
  2. Shadow with metronome — 1-2-3 rhythm, no pause at 2
  3. Figure-8 shadow at increasing speeds — maintain continuity

Common Errors

  • Pausing at the trophy position: Kills SSC, forces arm acceleration
  • Slow takeback: No elastic loading = no elastic recoil
  • Hitch in the swing: Breaks the SSC chain

Chapter 12: Stretch-Shortening Cycle →