阻力跑和助力跑在速度训练中的应用研究进展

Research advancement on the use of resisted and assisted training methods for speed development

阻力跑和助力跑是运动训练实践中提高速度表现和突破速度障碍最为常用和有效的训练手段,但其也存在破坏短跑技术结构和增加运动损伤率的负面效应。为了优化阻力跑和阻力跑训练的积极效应和避免其负面效应,在进行阻力跑训练时,上坡跑的倾斜率应≈3°,拖拽跑的负荷应≈13%体重,负重跑的负荷应≈15%体重,练习距离一般为40~60 m;在进行助力跑训练时,牵引跑的负荷应≈106%最大速度,下坡跑的倾斜率应≈5°,练习距离一般为60~80 m;每次训练课可按"先阻后助"或"阻助交替"的顺序分别安排2~3次阻力跑和阻力跑练习,周训练频率不应超过2次;教练员应根据不同阶段的训练目标和任务对阻力跑和助力跑训练的比例进行调整;青少年运动员应慎用阻力跑和助力跑训练。

Resisted running and assisted running are the most common and effective training meth-ods for improving speed performance and overcoming speed plateau,which,however,may result in the change of sprint techniques and an increase in the risk of sports injuries.In order to maximize the positive effects of resisted and assisted training methods on speed development without producing negative effects,the slope of uphill running should be ≈ 3°,the loads of sled towing running should be ≈ 13% of body mass,the loads of weighted running should be ≈ 15% of body mass,resisted running distance should cover 40 ~60 m,the loads of traction running should ≈ 106% of maximum velocity,the slope of downhill running should ≈ 5°,assisted running distance should cover 60 ~80 m,every training session should perform 2 ~3 times resisted running and assisted running respec-tively according to the order of "resisted running +assisted running",training frequency should be less than 2 times per week.Coaches should adjust the training loads of resisted and assisted methods according to the purposes and tasks of different training phases,young athletes should use the assis-ted and resisted training methods with great caution.