八週增強式訓練對高中籃球選手垂直跳能力之影響

Effects of eight weeks plyometric training on jumping performance in junior basketball players

林煉傑(Lien-Chieh Lin)

指導教授 ： 李志文

國立臺灣師範大學/運動與休閒學院/體育學系/碩士(2002年)

摘要

本研究的主要目的是探討八週增強式訓練對高中籃球選手垂直跳
能力之影響。本研究係以20 位高中籃球選手為受試對象，並以隨機分
配的方式，將受試者分配至實驗組與控制組。最後共有16 位完成本次
實驗（平均年齡16.88±0.65 歲，身高178.96±6.05 公分，體重68.49±
7.28 公斤），每組各8 位。以KISTLER 9290 型測力板進行垂直跳能力的
測量，測驗內容包括蹲踞跳（squat jump，SJ）、下蹲跳（counter movement
jump，CMJ）、連續跳五次與連續跳至疲勞測驗。測力板採樣頻率為
500HZ，經過處理後，取得地面垂直作用力與相關參數作分析。所得資
料以混合設計二因子變異數分析處理，並以獨立樣本單因子變異數分析
考驗兩組改變幅度的差異性，結果發現：
一、經過訓練後，在SJ 垂直跳參數方面，兩組之間達顯著差異（p＜.05）
的有最佳騰空高度增加8.44cm、最大爆發力增加8.32W/kg 與平均
爆發力4.45W/kg，增加的幅度分別達21.28﹪、16.73﹪與20.80
﹪。其中與爆發力相關的參數方面，兩組之間僅有最大蹬地速度
（7.18﹪）與發力率（27.03﹪）達顯著差異（p＜.05）。
二、經過訓練後，在CMJ 垂直跳參數方面，兩組之間達顯著差異（p
＜.05）的僅有最佳騰空高度增加6.86cm，增加的幅度達11.07﹪。
其中與爆發力相關的參數方面，兩組之間僅有最大蹬地速度（5.15
﹪）達顯著差異（p＜.05）。但實驗組在訓練前後達顯著差異的還
包括最大爆發力增加5.54W/Kg、平均爆發力增加2.88W/Kg 與下蹲
預備期時間減少59ms（p＜.05）。
三、實驗組在經過訓練後，在連續跳參數方面有顯著的進步（p
＜.05）：包括跳躍次數增加2.18 次、平均跳躍高度增加2.07 公
分、平均爆發力增加2.18W/Kg 與平均爆發力疲勞指數的減少；而
兩組之間達顯著差異的僅有平均跳躍高度（6.91﹪）。
本研究結果顯示，在經過八週增強式訓練合併重量訓練後，對於高
中籃球選手的垂直跳能力有明顯的幫助，不論是在SJ 垂直跳方面，抑
或是CMJ 垂直跳方面。且藉由漸進負荷的訓練模式，在八週內便可以達
到明顯的效果，又可以避免選手的傷害，是一種安全而又有效率的訓練
方式。

關鍵字

增強式訓練 ； 爆發力 ； 發力率 ； 垂直跳

並列摘要

The purpose of the study was to investigate the effect of eight weeks plyometric
training on jumping performance in junior basketball players. Twenty male junior
basketball players were using the random distribution to divide into treatment group and
control group. Finally, 16 subjects (age 16.88+0.65 yrs; height 178.96+6.05 cm; weight
68.49+7.28 kg) finished this experiment. Each group had 8 subjects, they were tested by
the KISTLER 9290 force platform to measure their jumping performance. The test
consisted of squat jump (SJ), counter movement jump (CMJ)、five times of continuous
jump and continuing jump until fatigue. The force platform’s sampling frequency was
500 HZ. After treatment, analyzed the vertical ground reaction force and related
parameters. Multivariate ANOVA was performed with two independent variables of
group (control and treatment) and test occasion (pre- and post-training period). The
results revealed that:
(1) After the training, on the SJ jumping performance parameter (p＜.05), the
significant difference between the two groups was the optimum flight height
increasing 8.44 cm, the maximal power increased 8.32W/kg and the average
power increased 4.45W/kg, which ranges increased 21.28%, 16.73% and 20.80%.
And the parameter related to the power, the significant differences between two
groups were the maximal velocity (+7.18%) and the rate of force development
(RFD) (+27.03%).
(2) After the training, on the CMJ jumping performance parameter(p＜.05), the
significant difference between the two groups was the optimum flight height
increasing 6.86 cm, which is increased 11.07%. And the parameter related to the
power, the significant difference between the two groups was the velocity
increasing 5.15%(p＜.05). But the treatment group did have the significant
progress from beginning to end, which included the maximal power increased
5.54 W/kg, the average power increased 2.88W/kg and the preparative time of
squat decreased 59ms(p＜.05).
(3) After the training, the treatment group did have the significant progress on the
CMJ jumping performance parameter(p ＜ .05), which included the jumping
frequency increased 2.18 times, the average jump height increased 2.07 cm, the
average power increased 2.18W/kg and the power average fatigue index decreased;
the significant difference between two groups was the average jump height
(+6.91%).
The results revealed that the combination of eight weeks plyometric training with
weight did have significant improvement on jumping performance in subjects, either on
the SJ or on the CMJ. Moreover, by way of the progress step by step loading training
model, it will have an obvious effect during eight weeks. It is a safe and efficient
training, and it also can avoid injuring players.

並列關鍵字

plyometric training ； power ； rate of force development ； vertical jump

參考文獻

劉宇（民88）。中華民國體育學會「運動力學」研究委員會專書。中華民國體育學會。

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