優秀三級跳遠選手的技術特徵與訓練重點

Elite Triple Jumpers' Techniques and Trainhing Aims

陳九州(Chiu-Chou Chen) ； 王淑華(Shu-Hwa Wang) ； 陳志中(Jyh-Jung Chen)

《北體學報》 13期 (2005/12) Pp. 305-318

https://doi.org/10.6167/TPEC/2005.13.25

摘要

筆者從相關文獻整理出優秀三級跳遠選手的技術特徵要點，且認為教練或選手若能掌握這些關鍵，對提昇三級跳遠的運動表現應有很大的助益。對此，筆者提出五點注意要項：（一）在跳躍過程中，強調大幅度且強而有力的手臂與前導腿之快擺觀念，為充分利用水平速度與提高垂直速度創造有利的條件；（二）在起跳動作方面，宜採用較小幅度的主動下踩式扒地動作，使選手於著地瞬間，其著地點落在身體重心垂線前方約一腳掌距離處，以利於取得較大的著地角度，減少煞車力量；（三）起跳前起跳腿的「最大屈膝角」不應小於135°~140°之最佳伸膝發力角度範圍，選手應加強起跳腿支撐階段的緩衝能力及快速的蹬伸能力；（四）由於所採用技術類型的不同，三跳的起跳騰起角度將會有所不同，但為使跳躍過程中充分發揮水平速度，通常第一跳與第二跳的起跳騰起角度不可太大，否則將加大第二跳與第三跳起跳腿的著地負荷，使緩衝加深，因而不利於起跳動作的實施；選手應考慮其身體素質與技術特點，找出個人合理的三跳起跳騰起角度範圍；（五）選手在第一跳的跳躍過程中，要有跑過起跳板的感覺，並注意減少踩板時的踩板力量，以縮小第一跳的距離和比例，朝向「速度型」、「平跳速度型」或「跳躍型」之三級跳遠技術類型發展。

關鍵字

三級跳遠 ； 技術 ； 擺動 ； 最大屈膝角 ； 扒地動作 ； 起跳騰起角 ； 比例

並列摘要

After reviewing several articles on the mechanics and techniques employed in the development of elite triple jumpers, authors concluded five primarily training aims at the triple jump that could have the help to coaches or/and elite triple jumpers to enhance their sports performance. Based upon the findings of those research articles, the following suggestions are draw: (1) Triple jumper should emphasize free limbs swing motions during jumping which will result in maintaining high horizontal velocity and increasing vertical velocity. (2) Active pawing action, one-foot near the body of central gravity at the take off, will result in a bigger landing angle which reduce braking impulse. (3) ”Maximum knee flexing angle” at the take off foot should keep less than 135°~140° during support phases. In order to have strong push off to get the jumping angle, triple jumpers should have the strength of lower limbs. (4) To maintain horizontal velocity, the take off angle of hop and step should be kept small or which will increase the landing load and flexing angle of the take off foot that impairs the take off movement. Since jumpers used different types of jumping techniques, resulting in different take off angles, therefore, jumpers should find out a rational take off angle for themselves. (5) Jumpers should have a feeling of running off the take off board during the hop phase. To reduce the take off force by decreasing the ratio of the hop and increasing the distance of the step and jump, which will enhance jumpers to develop a speedy type, flat-speed type, or even jumping type techniques.

並列關鍵字

Triple jump ； techniques ； swing ； maximum knee flexing angle ； pawing ； take off angle ； ratio

參考文獻

陳九州、陳志中(2004)。優秀三級跳遠選手速度與下肢力量之特性。大專體育。72，175-184。

Doyle, T.(1990).Longer triple jumps through dynamic hops.Track and Field Quarterly Review.90,14-16.

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Gillespie, J.(1993).Triple jump-the keys.Track and Field Quarterly Review.93,20.

Golubtzov, A.(1995).The development of triple jump for women.Modern Athlete and Coach.33,9-13.