增強式訓練提升敏捷性效益之探討

The Benefit of Plyometric Training on Agility

李成碩(Cheng-Shuo Lee) ； 羅興樑(Shin-Liang Lo)

《運動教練科學》 34期 (2014/06) Pp. 61-69

https://doi.org/10.6194/SCS.2014.34.06

摘要

增強式訓練已累積眾多的研究報告顯示能正面誘發肌力、爆發力成長與跳躍等運動表現，本文彙整相關研究報告，目的：探討增強式訓練（Plyometric training, PT）對增進敏捷之效益，結果：每週進行2~3次，持續6~9週，每次訓練32~316次的PT，能提高運動單位徵召、改善動作學習與提升牽張縮短的效益。結論：考量PT動作進階延伸為各種不同方向之跳躍與變速跑動作，因此具有訓練動作多元、趣味與多樣化之優點，對於運動教練及選手於不同訓練階段時搭配專項訓練應用能搭配出不同的變化。

關鍵字

身體控制 ； 變換速度

並列摘要

Most studies are proved that plyometric training can increase athletic performance (i.e., strength, explosive and jumping). Purpose: was to determine the benefit of improve agility in plyometric training. Results: have shown that training volume (i.e., 23~316 repetitions for a session, 2~3 sessions a week for 6~9 weeks) represents an effective training method for enhancing motor recruitment, motor learning and stretch-shortening cycle muscle function. Conclusions: Regarding the plyometric training included jumping in different direction, change speed. Overall, it is important to design program combinations specific training in different period for coaches and athletes.

並列關鍵字

body control ； change speed

參考文獻

李成碩、黎俊彥(2010)。低強度增強式訓練對預防下肢運動傷害的效益。中華體育季刊。24(4)，51-59。

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