循環式重量訓練對籃球運動員瞬發敏捷能力之影響

Effects of Circuit Weight Training on Explosive Power and Agility of Basketball Players

李儁麟(Jiun-Lin Lee) ； 顏克典(Ke-Dian Yan) ； 吳佳慧(Chia-Hui Wu)

《運動教練科學》 21期 (2011/03) Pp. 67-79

https://doi.org/10.6194/SCS.2011.21.06

摘要

研究目的：為探討組合低強度並控制時間之循環式重量訓練，對高中籃球運動員運動能力之影響。研究方法：以高中男子籃球運動員8人（平均年齡16.5±0.5歲、平均身高182.06±4.08公分、平均體重71±4.14公斤、平均球齡2.63±0.92年）為研究對象。以最大力量30%為訓練強度，執行30秒訓練及30秒休息方式實施訓練，每次訓練5循環，每週3次，訓練週期為4週，另同步監測運動能力之變化。結果：1.下肢動力（Countermovement jump, CMJ，下蹲跳）：2週訓練即達顯著進步，但至第4週時有進步但未達顯著差異。2.5公尺×2折返跑：訓練至第2週與第4週皆達顯著進步。3.20公尺衝刺：訓練4週皆未達顯著進步。4.敏捷性(Agility)：訓練至第2週即有進步但未達顯著差異，延續訓練至第4週則達顯著進步差異。結論：2週的循環式重量訓練對籃球運動員爆發力與敏捷性等基本能力皆有明顯進步，對於運動團隊而言可在有限的集訓時間內掌握訓練成效。

關鍵字

時間控制 ； 下肢動力 ； 折返跑 ； 敏捷跑

並列摘要

Purpose: to investigate effects of circuit weight training on explosive power and agility of basketball players. Methods: eight high school basketball players with aged, height and weight of 16.5±0.5 yrs, 182.06±4.08 cm and 71.0±4.14 kg respectively were recruited. Training protocol consisted of 30 sec of strength exercise with 39% 1RM followed by 30 sec of rest interval for 5 sets, 3 times a week, for 4 weeks. Countermovement jump, 20 m dash, 5 m × 2 shuttle run and Illinois agility test were evaluated at the end of second week and fourth week of training. Results: 1. ability of countermovement jump was significantly improved after two weeks of training but significant training effect was not found in the fourth week. 2. ability to change running direction and agility were significantly improved after two weeks of training and significant training effect was also found at the end of fourth week. 3. no significant training effects of 20 m dash were found within the investigated period. Conclusion: two weeks of circuit weight training improved explosive power and agility, but not for 20 m dash in basketball players.

並列關鍵字

time control ； lower limb power ； shuttle run ； agility

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