In this solo episode of The Speed Lab Podcast, Les Spellman breaks down one of the most misunderstood aspects of sprinting: the stretch shortening cycle (SSC) and the critical role of pre-tension. Drawing from research, coaching experience, and case studies, Les explains why faster sprinters actually produce higher braking forces, how tendons act as both shocks and springs, and why athlete development often overlooks eccentric qualities.

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Episode Timestamps

00:00 – Intro & why this topic matters
01:15 – Braking forces & the stretch shortening cycle explained
05:00 – Early coaching mistakes & concentric-only bias
08:00 – Why concentric strength doesn’t separate elite sprinters
10:15 – Hypothesis: performance = pretension + braking + transition + propulsion
11:00 – Tendons as shock absorbers & springs
13:30 – Force plates as a window into SSC
17:00 – Case study: Jacob Robinson’s eccentric RFD breakthrough
21:00 – Case study: River Cracraft tendon remodeling
23:30 – Case study: Brandon Jetter improving pretension & ground contact
28:45 – Pretension mechanics & dribble drills
31:00 – Practical takeaways from force plate metrics
35:15 – Training interventions: yielding/overcoming isometrics, reflexive eccentrics, plyos
38:45 – Programming ideas (slow, high, and fast force days)
42:00 – Redefining “stiffness” & SSC strategy
43:20 – Wrap-up, resources, and closing thoughts

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