Plyometrics问题探究

文章追溯了Plyometrics的起源,探讨了其译名问题,并对其能够提高肌肉爆发力的生理机制进行了细微的分析,最后提出了设计Plyometrics时应注意的几个问题。

对Plyometrics问题的再探究——兼对《Plyometrics问题探究》一文的辨析与商榷

重新考证了Plyometrics术语,综述了其译名的相关争论;分析了Plyometrics的理论基础和核心,并综述了Plyometrics和Plyometrics Training相关的判断标准、疲劳与训练适应以及该训练方法的新进展,以期为Plyometrics相关的理论研究和实践应用提供参考。同时与魏冰先生《Plyometrics问题探究》一文中提出的Plyometrics新译名等问题商榷。

对Plyometrics问题的再探究

再考证了Plyometrics术语的起源,综述了其国外名称的争议;并从词源、构词法、肌肉运动形式和训练效果等角度讨论了Plyometrics现有中文译名的合理性;分析了其“拉长—缩短周期”的理论基础和速度核心问题,探讨了Plyometrics中“连接时间”和“偿债阶段”两个重要概念,并综述了Plyomet-rics和Plyometrics Training相关的判断标准、疲劳与训练适应以及训练方法的新进展,以期为Plyometrics相关的理论研究和实践应用提供参考。

一个训练实践的认识论与方法论议题——对Plyometrics的综述

采用文献资料法,通过对国内外plyometrics研究历史及现状进行评述,以及对复合训练(CT)与水中超等长训练(APT)练习方法的介绍,希望对国内学界在plyometrics实践应用上的认识与方法方面有所帮助。研究表明:plyometrics是提高运动员快速力量能力最为有效的训练手段之一,而且在提高灵敏性、核心稳定性力量、跑步经济性等方面也有特殊效果;鉴于实践操作过程中plyometrics的负荷监控、效果评价、疲劳以及其应用的拓展等方面存有争议,所以Plyometrics尚未形成成熟的训练理论体系。

Plyometric练习的研究进展

plyometric练习已发展成为提高爆发力非常有效的被广泛接受的方法,而且对于骨骼肌神经肌肉性能也有明显改善,同时也对于运动损伤的预防也起着重要作用,综述了plyometric练习的可能机制、发展骨骼肌收缩能力的作用及预防损伤作用的研究进展.

Plyometric练习对普通高校体操专业学生下肢爆发力的影响

Plyometric练习作为一种新兴的练习方法,因其沟通了肌肉力量和爆发力之间的联系,能有效提高骨骼肌收缩速度而受到众多教练员和学者的赞誉。本文主要采用实验研究法,在总结大量文献资料的基础上,给合实验所得数据,对Plyometric练习能快速有效的提高普通高校体操专业学生下肢爆发力的生理机制进行深入的研究,为体操教练员、体操专业学生的科学化训练提供参考。

Plyometric练习对健美操运动员肌肉的影响

采用不同训练方法对竞技健美操运动员进行为期8周的柔韧素质训练,观察研究运动员肢体活动同幅度和运动感受的变化。结果显示plyometric练习的运动员肢体的活动幅度较采用静力和摆动伸展练习法的运动员有较明显的提高,同时运动员训练时的枯燥与艰辛感程度降底,减少运动损伤的发生。

不同界面上“Plyometric”训练对运动表现与肌肉损伤的研究进展及对运动训练的启示

采用文献资料法、逻辑分析法等探究硬地面与非硬地(水中、沙地)界面上进行“plyometric”训练对运动表现与肌肉损伤的影响,并提出运动训练实践建议。研究发现:硬地与水中plyometric训练均可以提高运动表现,且干预效果相似;硬地与沙地进行plyometric训练,均可以提高运动表现,不同的测试指标反向纵跳、蹲跳、垂直跳的干预效果存在异同。水中和沙地相对于硬地面进行plyometric训练可以明显较少训练后肌肉酸痛程度,降低运动损伤风险。硬地面适应机制:肌腱复合体和关节的训练适应机制;神经-肌肉对训练的适用机制等。水中和沙地的适应机制:“离心-向心”转化速度;神经冲动与适应机制等。对运动训练的建议:在水中进行plyometric训练时,水面一般在身体的腰部-胸部位置,水温的选择一般在27°C左右;水中、硬地plyometric训练的干预周期介于6-10周之间,每周干预频率介于2-3次之间;组合界面plyometric训练的相关研究文献较少,需进一步研究论证;当在硬界面时,中等负荷量可诱导出最佳的效果;在进行Plyometric训练时,强度比量更重要,且小强度优于大强度;不同年龄、性别进行Plyometric训练时,要选择适应的训练手段,水中和沙地面可以作为传统训练的替换手段。

Effectiveness and time-course adaptation of resistance training vs. plyometric training in prepubertal soccer players

Purpose:This study aimed to assess the effectiveness and time course for improvements in explosive actions through resistance training(RT)vs.plyometric training(PT)in prepubertal soccer players.Methods:Thirty-four male subjects were assigned to:a control group(n=11);an RT group(5 regular soccer training sessions per week,n=12);a PT group(3 soccer training sessions and 2 RT sessions per week,n=11).The outcome measures included tests for the assessment of muscle strength(e.g.,1 repetition maximum half-squat test),jump ability(e.g.,countermovement jump,squat jump,standing long jump,and multiple 5 bounds test),linear speed(e.g.,20m sprint test),and change of direction(e.g.,Illinois change of direction test).Results:The RTG showed an improvement in the half-squat(△=13.2%;d=1.3,p<0.001)and countermovement jump(△=9.4%;d=2.4,p<0.001)at Week 4,whereas improvements in the 20-m sprint(△=4.2%;d=1.1,p<0.01);change of direction(CoD)(△=3.8%;d=2.1,p<0.01);multiple 5 bounds(△=5.1%;d=1.5,p<0.05);standing long jump(△=7.2%;d=1.2,p<0.01);squat jump(△=19.6%;d=1.5,p<0.01);were evident at Week 8.The PTG showed improvements in CoD(△=2.1%;d=1.3,p<0.05);standing long jump(△=9.3%;d=1.1,p<0.01);countermovement jump(△=16.1%;d=1.2,p<0.01);and squat jump(△=16.7%;d=1.4,p<0.01);at Week 8 whereas improvements in the 20-m sprint(△=4.1%;d=1.3,p<0.01);and multiple 5 bounds(△=7.4%;d=2.4,p<0.001);were evident only after Week.The RT and PT groups showed improvements in all sprint,CoD,and jump tests(p<0.05)and in half-squat performance,for which improvement was only shown within the RTG(p<0.001).Conclusion:RT and PT conducted in combination with regular soccer training are safe and feasible interventions for prepubertal soccer players.In addition,these interventions were shown to be effective training tools to improve explosive actions with different time courses of improvements,which manifested earlier in the RTG than in the PTG.These outcomes may help coaches and fitness trainers set out clear and concise goals of training according to the specific time course of improvement difference between RT and PT on proxies of athletic performance of prepubertal soccer players.

Plyometric训练法在女排体能训练中的应用研究

本文通过Plyometric训练法在女排训练中的运用,进行其发展弹跳力、爆发力的优势及生理机制的研究。

The Influence of 8 Weeks Plyometrics Training on Golfers Hitting Distance——Taking the Hitting of Driver as an Example

Plyometrics training,can improve the club speed,ball speed and the hitting distance in swinging and hitting.According to the experimental method,15 professional golfers were randomly selected as the reference object,and 24 golfers joined the 8 weeks of plyometrics training.The conclusion was that after 8 weeks of plyometrics training,the experimental group had an increase of the club speed,ball speed and smash factor more obviously than that of the control group.Affected by training years,there is still a gap between the two and professional players.With the increase of club speed and ball speed,both groups have a certain increase in the carry length and total length.Compared to the control group,the experimental group has further hitting distance,but there are still significant differences between them affected by training years.It is suggested that during the teaching and training of golf techniques,practice of the stability of the lower limbs and the instability of the upper limbs should be increased,to improve the hitting distance.

生物力学视角下“Plyometric”与肌肉“拉长—缩短周期”运动理论的研究述评

分析人体跑、跳、投等与反向动作、“Plyometric”的关系,并以下肢为例从生物力学视角对肌肉收缩的“拉长—缩短周期”(stretch-shortening sycle,SSC)运动的预激活时期、离心收缩期、离心—向心耦联期、向心收缩期四个运动时相进行了探讨和述评,介绍SSC理论的起源以及相应的生物力学机制,且分析SSC运动与“残余力量增加”(residual force enhancement,RFE)和“残余力量抑制”(residual force depression,RFD)的关系。同时,搜集、整理和追溯“Plyometric”一词的来源,归纳并梳理其在国内爆发力训练理论研究领域的翻译历程,阐述快速伸缩复合训练(plyometric training,PT)导入的生物力学原则。旨在加强教练员、运动员以及广大体育工作者对SSC运动理论的认识,了解PT训练的生物力学原理,为各专项运动员爆发力训练提供一定理论依据和实际参考。

Effect of electromyostimulation and plyometrics training on sports-specific parameters in badminton players

Badminton is one of the world's most popular racquet sports,demanding motor skills such as agility and vertical jump mainly for striking a shuttlecock.This study compared the effects of four weeks of plyometric training and electromyostimulation of knee extensor and ankle plantar flexor muscles on agility,30-m sprint,lower limb explosive power and jumping ability amongst badminton players.State-level badminton players(n=90)were randomly allocated into three groups:plyometric(PG),electromyostimulation(EG)and control group(CG),each with 30 players.Randomized-to-Groups Pretest-Posttest Design with two experimental(plyometric and electromyostimulation)groups and a control group was used.The plyometric training was carried out two times/week while the EMS training was four times/week for four weeks.The control group did not receive any intervention.All three groups continued their general badminton training throughout the study.Players were assessed for agility,a 30-m sprint,a standing broad jump and a vertical jump height before and after four weeks.A significant improvement(p=0.01)in 30-m sprint time was observed(3.83%)in PG as compared to controls.Jumping ability was significantly improved in both the PG and EG in comparison to the controls(4.45%,p=0.003 for PG and 3.95%,p=0.048 for EG).No significant improvement was found in agility and lower limb explosive power in either of the PG or EG groups in comparison to the controls.Plyometric training showed significant improvement in sprint time and jumping ability,whereas electromyostimulation training showed significant improvement only in jumping ability.

超等长训练负荷监控与实践效果评价的研究述评

分别针对plyometrics词源解释及功能拓展、与SSC训练的种属关系、超等长训练负荷监控制约因素﹙跳深高度、频率与技巧﹚制衡、超等长训练疲劳判定与恢复、复合训练(CT)与水中超等长训练(APT)等问题进行详实的引证与理论阐述。研究表明:plyometrics可以提高运动员快速力量、运动灵敏性、跑步经济性与核心力量。训练实践与机能监测过程中发现plyometrics的负荷监测、效果评估、疲劳判定与应用拓展等方面存在歧义,科学统一的理论概念与操作范式尚未形成。

现代篮球运动员快速力量训练辨析

篮球运动员的快速力量训练不仅仅是指爆发力训练,篮球运动员的起动力、反应力等快速力量对篮球运动员的竞技能力也有着非常重要的影响。最大力量训练法、"Olympic lifting"训练法、"Ballistic"训练法、"Plyometrics"训练法对提高运动员不同形式的快速力量都有一定的作用,但侧重提高的具体快速力量不同,在训练中要根据运动员快速力量的实际情况,选择适宜的训练方法进行有针对性的训练。

The Effects of a Complex Training Protocol on Vertical Jump Performance in Male High School Basketball Players

The purpose of this study was to investigate the effects of CT （complex training） on VJ （vertical jump）. It was hypothesized that VJ height would be enhanced through CT and even greater increases would occur as a result of higher intensity resistance exercise. Twenty male high school basketball players were divided into two training groups： a H1 （high intensity）, low repetition group and a medium intensity, HR （high repetition） group. Each training group trained twice per week for six weeks. Training protocols involved three sets of 8-10 squat repetitions （80%-85% 1RM （repetition maximum）） for the HI group followed by ten countermovement jumps and thre.e sets of 12-15 squat repetitions （60%-70% 1RM） for the HR group followed by ten countermovement jumps. A three minute rest period was utilized between each set. Participants were tested at weeks 1, 3, and 6. The results of this study revealed that there was not a significant difference between the two CT protocols with respect to VJ （p = 0.077）. At week 6 both groups increased VJ significantly; HI group （4.0 ±1.8 cm, p 〈 0.01） and the HR group （2.7 ± 1.6 cm, p 〈 0.01）. Within the parameters of this study CT with either HI or HR protocols are effective at improving VJ.

两种速度训练方法新探——弹簧式反弹练习和超速训练

速度的提高是一个复杂的过程,提高速度的方法有多种,但速度训练一定要有针对性。本文通过借鉴国外学者的一些研究,对两种提高速度的训练方法进行探讨,以期对教练员和运动员有所启发和帮助。

Utility of Kinetic and Kinematic Jumping and Landing Variables as Predictors of Injury Risk: A Systematic Review

Purpose Jump-landing assessments provide a means to quantify an individual’s ability to attenuate ground reaction forces,generate lower limb explosive power and maintain joint alignment.In order to identify risk factors that can be targeted through appropriate training interventions,it is necessary to establish which(scalar)objective kinetic,kinematic,and performance measures are most associated with lower-extremity injury.Methods Online searches of MEDLINE,SCOPUS,EBSCOHost,SPORTDiscus and PubMed databases were completed for all articles published before March 2020 in accordance with PRISMA guidelines.Results 40 articles investigating nine jump-landing assessments were included in this review.The 79%of studies using drop jump(n=14)observed an association with future injury,while only 8%of countermovement jump studies(n=13)observed an association with injury risk.The 57%of studies using unilateral assessments found associations with risk of injury(n=14).Studies using performance measures(jump height/distance)as outcome measure were only associated with injury risk in 30%of cases.However,those using kinetic and/or kinematic analyses(knee abduction moment,knee valgus angle,knee separation distance,peak ground reaction force)found associations with injury in 89%of studies.Conclusion The landing element of jump-landing assessments appears to be superior for identifying individuals at greater risk of injury;likely due to a closer representation of the injury mechanism.Consequently,jump-landing assessments that involve attenuation of impact forces such as the drop jump appear most suited for this purpose but should involve assessment of frontal plane knee motion and ground reaction forces.

Comparison of Loaded Countermovement Jump with Different Variable Resistance Intensities on Inducing Post-Activation Potentiation

Purpose The aim of the study was to establish the optimum variable resistance(VR)intensity for loaded countermovement jump(LCMJ)to induce post-activation potentiation(PAP).Methods Eleven male athletes(age 23±2.3 years,height 1.77±0.05 m,body mass 73.7±9.0 kg)attended one familiariza-tion and four testing sessions.Subjects performed their own pre-competition warm up before performing two countermove-ment jumps(CMJ)for baseline measure.Subsequently,they performed 2×3 unloaded(UCMJ)or loaded CMJ(LCMJ)with one of the three VR intensities,Orange(6.7±0.6 kg),Red(14.0±0.9 kg)and Blue(24.0±1.4 kg),in random order,before performing two more CMJ for post-test measure.Each testing session was separated by at least 48 h.Results There was significant increase in jump height in all conditions(P<0.05),but no significant difference in change in jump height between conditions(P>0.05).There were small to moderate effect when comparing Orange and the other conditions.Peak force and velocity increased in Red(P<0.05)and Orange(P<0.05),respectively.Change in jump height was significantly correlated to change in peak velocity(r=0.46,P=0.002)and peak power(r=0.46,P=0.002).Conclusion The findings of the study showed that UCMJ and LCMJ were effective in improving jump height acutely,and an intensity level of about 10%body weight contributed by VR seems to be the optimum resistance level.

The Effects of a Unilateral Strength and Power Training Intervention on Inter-Limb Asymmetry and Physical Performance in Male Amateur Soccer Players

The aims of this study were(a)to investigate the effects of a unilateral training program in reducing inter-limb asymmetry in male soccer players;(b)to explore such effects on measures of physical performance and unilateral inter-limb asymmetry.Twenty-four soccer players,randomly assigned to a 6-week unilateral strength and power training(UNI)(n=12)or a control group(CON)(n=12),performed single countermovement jump(SLCMJ),single leg broad jump(SLBJ),single leg drop jump(SLDJ),10-m sprint,and 505 change of direction(COD)speed test.Raw jump scores revealed small to large improve-ments in SLCMJ,SLBJ,and SLDJ reactive strength index(RSI)(g=0.46 to 1.66)in the UNI group,whereas negligible changes were found in the CON group(g=−0.31 to 0.33).Asymmetry indexes showed a moderate significant reduction in the SLDJ(RSI)and in the SLDJ stiffness(K)(g=1.00 to 1.11)in the UNI group.The between-group comparison indicated a significant change in the SLDJ(RSI)and in the SLDJ(K)(g=1.01 to 1.07)in favour of the UNI group.Thus,a unilateral training program seems to be able to reduce between-limb imbalances and foster improvements in jump performance,without any detrimental effects on linear or COD speed times.Given the importance of these physical characteristics for soccer,it is suggested that unilateral strength and power training are incorporated into strength training routines for players of all levels.