超等长训练方法的应用及其训练启示
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摘要
以生理学适应机制为依托,阐述了超等长训练方法的演变与进展,以及如何更合理地应用该训练方法。重点介绍了在训练实践中较为热门的负重超等长训练,以及在训练中最新兴起的水中和沙上超等长训练。水中和沙上超等长训练更加突出预防损伤的重要性,因此,如何更加合理地应用这一新方法,对于提高这一群体的运动成绩和防止运动损伤具有重要意义。研究认为:(1)弹跳高度、负重大小、弹跳速度和频率以及跳跃技巧等是影响超等长训练的关键因素。在进行超等长训练时,要强调"SSC"收缩的连贯性和动作速度;(2)在进行超等长训练时,不能过分追求跳深的高负重,较高的负重会使跳深触地时间和"SSC"收缩耦联时间延长,从而降低练习效果。因此,进行较低负重的跳深练习更利于提高爆发力;(3)沙上或水中超等长训练可作为陆上训练的辅助或交叉方式融入整个训练计划,促进超等长力量和专项成绩的提高,为运动员、特别是处于康复期运动员、青少年或女性运动员提供更多的选择。
Based on the physiological adaptation mechanism,this paper expounds the evolution and progress of plyometric training method,and how to apply the training methods more reasonable. Focusing on clarifying the most popular method of weight plyometric training,as well as the latest rise in the training of aquatic plyometric training and sand plyometric training. Aquatic plyometric training and sand plyometric training provide a new perspective for the teenager or female athletes,or the athletes who are still in the rehabilitation,it is more prominent the importance of injury prevention,therefore,how to apply this new method has important significance to improve the sport performance and prevent sports injury. The study found that :(1) The height of jump,the weight of load,the speed and frequency of jump,and the jumping skills are the key factors affecting the super-length training. In the process of super equal training,emphasis should be placed on the consistency and speed of" SSC" contraction.(2) In plyometric training,we should not excessively pursue the high load of deep jump. Higher load will prolong the touchdown time of deep jump and the" SSC" contraction coupling time,thereby reducing the training effect. Therefore,plyometric exercises with lower weight are more conducive to improving explosive power.(3) Plyometric training on sand or in water can be integrated into the whole training program as an auxiliary or cross-over way of landbased training,promoting the improvement of plyometric strength and special performance,and providing more choices for athletes,especially those in convalescence,adolescents or female athletes.
Based on the physiological adaptation mechanism,this paper expounds the evolution and progress of plyometric training method,and how to apply the training methods more reasonable. Focusing on clarifying the most popular method of weight plyometric training,as well as the latest rise in the training of aquatic plyometric training and sand plyometric training. Aquatic plyometric training and sand plyometric training provide a new perspective for the teenager or female athletes,or the athletes who are still in the rehabilitation,it is more prominent the importance of injury prevention,therefore,how to apply this new method has important significance to improve the sport performance and prevent sports injury. The study found that :(1) The height of jump,the weight of load,the speed and frequency of jump,and the jumping skills are the key factors affecting the super-length training. In the process of super equal training,emphasis should be placed on the consistency and speed of" SSC" contraction.(2) In plyometric training,we should not excessively pursue the high load of deep jump. Higher load will prolong the touchdown time of deep jump and the" SSC" contraction coupling time,thereby reducing the training effect. Therefore,plyometric exercises with lower weight are more conducive to improving explosive power.(3) Plyometric training on sand or in water can be integrated into the whole training program as an auxiliary or cross-over way of landbased training,promoting the improvement of plyometric strength and special performance,and providing more choices for athletes,especially those in convalescence,adolescents or female athletes.
引文
[1]陈小平.当代运动训练热点问题研究[M].北京:北京体育大学出版社,2005:23-26.
[2]陈小平.对反应力量可训练性的研究[J].体育科学,2004,24(2):25-28.
[3]陈小平.超等长力量训练中存在的主要问题探析[J].中国体育教练员,2004,3:10-12.
[4]田石榴.负重超等长力量训练的神经肌肉适应机制研究[D].上海:上海体育学院,2009.
[5]帕沃·V.科米.体育运动中的力量与快速力量[M].北京:人民体育出版社,2005:87-62.
[6]Allerheiligen B,Rogers R.Plyometrics Program Design[J].J Strength Cond Res,1995,7(4):26-31.
[7]Aaazi H,Asadi A.The effect of aquatic and land plyometric training on strength,sprint,and balance in young basketball players[J].J.Hum.Sport Exerc,2011,6(1):101-111.
[8]Armstrong D F.Program design:Power Training:the key to athletic success[J].J Strength Cond Res,1993,15(6):7-11.
[9]Baechle T R,Earle R W.National Strength and Conditioning Association[J].Essen Strengh Training Con,2008,23(2):42-47.
[10]Bobbert M F,PETER A,Van Ingen Schenau G J.Drop jumping.II.The influence of dropping height on the biomechanics of drop jumping[J].Med Sci Sport Exerc,1987,19(4):339-346.
[11]Bauersfeld M,Vob G.Neue Wege im Schnelligkeitstraining[M].Philippka,Münster:1992:12-17.
[12]Barrett R S,Neal R J,Roberts L J.The dynamic loading response of surfaces encountered in beach running[J].J Sci Med Sport,1998,1(1):1-11.
[13]Bishop D.A comparison between land and sand-based tests for beach volleyball assessment[J].J Sport Med Physiol Fit,2003,43(4):418.
[14]Bloomfield J,Auckland T R,Elliott B C.Applied Anatomy and Biomechanics In Sport[M].Oxford:Blackwell Sci Pub,1994:30-35.
[15]Buhrle M.Maximalkraft-Schnellkraft-Reaktivkraft[J].Sportwissenschaft,1989(19),311-325.
[16]Colado J C,Garcia-Masso X,Gonzalez L M,et al.Two-leg squat jumps in water:an effective alternative to dry land jumps[J].Int J Sport Med,2010,31(2):118-122.
[17]Chu D A,Plummer L.The Language of Plyometrics[J].J Strength Cond Res,1984(6):30-31.
[18]Chu D A.Jumping into plyometrics[M].Human Kinetics,1998:45-49.
[19]Donoghue O A,Shimojo H,Takagi H.Impact forces of plyometric exercises performed on land and in water[J].Sports Health:A Multidisciplinary Approach,2011,3(3):303-309.
[20]Dugan E L,Doyle Tla,Humphries B,et al.Determining the optimal load for jump squat:a review of methods and calculation[J].J Strength Cond Res,2004(18):668-674.
[21]Ettema G J C,Soest A J V,Huijing P A.The role of series elastic structures in pre-stretch induced work enhancement during isometric contractions[J].Exp Biol,1990(154):121-136.
[22]Ettema G J C,Huijing P A,Ingen Schenau G J,et al.Effect s of prest retch at the onset of s timulation on mechanical work of rat gastrocnemius muscle-tendon complex[J].Exp Biol,1990,152:333-351.
[23]Flanagan E P,Comyns T M.The use of contact time and the reactive strength index to optimize fast stretchshortening cycle training[J].J Strength Cond Res,2008,30(5):32-38.
[24]Faigenbaum A,Chu D.Plyometric training for children and adolescents[J].American College of Sports Medicine Current Comment,2001(2):30-33.
[25]Farley,Claire T,Blickhan R,et al.Hopping frequency in humans:a test of how springs set stride frequency in bouncinggaits[J].J.Appli Physiol,1991,71(6):2127-2132.
[26]Gottlieb G L,Agarwal G C.Response to sudden torques about ankle in Myotatic reflex[J]J Neuorphysiol,1979(42):91-106.
[27]Gollhofer A.Komponenten der Schnellkraftleistungen im Dehnungs-Verkurzungs-Zyklus[M].SFT-verlag,Erlensee,1987:35-41.
[28]George A.Brooks,Thomas D.Fahey,Timothy P.White et al.Exercise Physiology[M].New York:McGrawHill,2000(3rd Ed.):438
[29]Hewett T E,Stroupe A L.Plyometric training in female athletes[J].America J Sport Med,1996,(24):765-773.
[30]Hakkinen K,Komi P V.Change in electrical and mechanical behavior of leg extensor muscle during heavy resistance strength training[J].Scand J Sport Sci,1985,7:55-64.
[31]Hakkinen K,Komi P V.The effect of explosive type strength training on electromyography and force production characteristics of leg extensor muscles during concentric and various stretch-shortening cycle exercises[J].Scand J Sport Sci,1985(7):65-76.
[32]Huxley A F,Simmons R M.Mechanical properties of the cross bridges of frog striated muscle[J].J.Physiol,1971,218:59-60.
[33]Impellizzeri F M,Rampinini E,Castagna C,et al.Effect of plyometric training on sand versus grass on muscle soreness and jumping and sprinting ability in soccer players[J].Br J Sport Med,2008,42(1):42-46.
[34]Kaneko M,SUEI K.Training effect of different load on the force-velocity relationship and mechanical power output in human muscle[J].Scand J Sport Sci.1983,5(2):50-55.
[35]Komi P V.Physiologica and biomechanical correlates of muscle function:effects of muscle structure and stretch-shortening cycle on force and speed[J].Exerc Sport Sci Rev,1984,12:81-121.
[36]komi P V,Gollhofer A.Stretch reflex can have an important role in force enhancement during SSC-exercise[J].J Appli Biomechanics,1997,13(4):451-460.
[37]Kry?l?inenH,Komi P V.Differences in mechanical efficiency in athletes during jumping[J].Euro J Appli Physiol,1995(70),36-44.
[38]Lynda H,Forster R.PT Waterpower workout book[J].Appli Biomechanics,1993(3):52-56.
[39]Lejeune T M,Willems P A,Heglund N C.Mechanics and energetics of human locomotion on sand.[J].JExperiment Biolo,1998,201(13):2071-2080.
[40]Martel G F,Harmer M L,Logan J M,et al.Aquatic plyometric training increases vertical jump in female volleyball players[J].Med Sci Sport Exerc,2005,37(10):1814-1819.
[41]Miller M G,Berry D C,Bullard S,et al.Comparisons of land-based and aquatic-based plyometric programs during an 8-week training period[J].J Sport Rehab,2002,11(4):268-283.
[42]Miyama M,Nosaka K.Influence of surface on muscle damage and soreness induced by consecutive drop jumps[J].J Strength Cond Res,2004,18(2):206-211.
[43]Mester J,Bruggemann P,Ritzdorf W,et al.Abschlussbericht-Reaktive Kraftfahigkeit-Diagnose und Trainierbarkeit am Beispiel des Kunstturnens[J].Leis tu ngss port,1989(6):20-24.
[44]Newton R U.Expression and Development of Maximal Muscle Power[D].Lismore:Southern Cross University,2005.
[45]Nichols T R,Houk J C.Improvement in linearity and regulation of stiffness that results from actions of stretch reflex.[J].Neurophysiol,1976(39):119-142.
[46]Pinnington H C,Lloyd D G,Besier T F,et al.Kinematic and electromyography analysis of submaximal differences running on a firm surface compared with soft,dry sand[J].Euro J Appli Physiol,2005,94(3):242-253.
[47]Robison L E,Devor S T,Merrick M A,et al.The effects of land vs.aquatic plyometrics on power,torque,velocity,and muscle soreness in women[J].J Strength Cond Res,2004,18(1):84-91.
[48]Randall L J,William,P E.Quantifying Plyometric Intensity Via Rate of Force Development,Knee Joint,and Ground Reaction Force[J].J Strength Cond Res,2007,21(3):763-767.
[49]Stemm J D,Jacobson B H.Comparison of land-and aquatic-based plyometric training on vertical jump performance[J].J Strength Cond Res,2007,21(2):568-571.
[50]Schmidtbleicher D.Training for power events.In:The Encyclopedia of Sports Medicine.VoI 3:Strength and Power in Sport.P.V Komi,ed[M].Oxford:Blackwell,1992:169-179.
[51]Takahashi J,Ishihara K,Aoki J.Effect of aqua exercise on recovery of lower limb muscles after downhill running[J].J Sports Sci,2006,24(8):835-842.
[52]Verhoshanski V.New method of the strength preparation of jumpers[M].New York:McgrawHill,1959:80-83.
[53]Verhoshanski V.Are depth jumps useful?[J].Track and Field,1967,12(9):55-60.
[54]verhoshanski V.Perspectives in the improvement of speed-strength preparation of jumpers[J].Rev Soviet Physical Edu Sports,1969,4(2):28-29.
[55]Voss G,Zempel S,Gabel B.Zur Zu sammenh ang zwi sch en der Ausbildung elemen tarer Leis tung svorausset zungen und der Leis tungsentwi cklung[J].Leis tu ngss port,1992(3):337-342.
[56]Werschoshansjij J V.Grundlagen des Speziellen Krafttrainings[A].In:A damD?Werscho shanskij J.V.(Hrsg),Modernes Krafttraining in Sport.Trainerbibliothek,1972(4):37-148.
[57]Wilk K E,Voight M L,Keirns M A,et al.Stretch-shortening drills for the upper extremities:theory and clinical application[J].J Orthopaedic Sports physical therap,1993,17(5):225-239.
[58]Walsh M,Arampatzis A,Schade F,et al.The effect of drop jump starting height and contact time on power,work performed,and moment of force[J].J Strength Cond Res.2004,18(3):561-6.
[59]Wilson G,Newton R,Murphy A,et al.The optimal training load for the development of dynamic athletic performance[J].Med Sci Sports Exerc,1993(25):1279-1286.
[60]Zatsiorsky V M.Biomechanics in sports[M].Oxford:Blackwess Science,2000:74-80.
[61]Zamparo P,Perini R,Orizio C,et al.The energy cost of walking or running on sand[J].Euro J Appli Physiol Occu Physiol,1992,65(2):183-187.
[2]陈小平.对反应力量可训练性的研究[J].体育科学,2004,24(2):25-28.
[3]陈小平.超等长力量训练中存在的主要问题探析[J].中国体育教练员,2004,3:10-12.
[4]田石榴.负重超等长力量训练的神经肌肉适应机制研究[D].上海:上海体育学院,2009.
[5]帕沃·V.科米.体育运动中的力量与快速力量[M].北京:人民体育出版社,2005:87-62.
[6]Allerheiligen B,Rogers R.Plyometrics Program Design[J].J Strength Cond Res,1995,7(4):26-31.
[7]Aaazi H,Asadi A.The effect of aquatic and land plyometric training on strength,sprint,and balance in young basketball players[J].J.Hum.Sport Exerc,2011,6(1):101-111.
[8]Armstrong D F.Program design:Power Training:the key to athletic success[J].J Strength Cond Res,1993,15(6):7-11.
[9]Baechle T R,Earle R W.National Strength and Conditioning Association[J].Essen Strengh Training Con,2008,23(2):42-47.
[10]Bobbert M F,PETER A,Van Ingen Schenau G J.Drop jumping.II.The influence of dropping height on the biomechanics of drop jumping[J].Med Sci Sport Exerc,1987,19(4):339-346.
[11]Bauersfeld M,Vob G.Neue Wege im Schnelligkeitstraining[M].Philippka,Münster:1992:12-17.
[12]Barrett R S,Neal R J,Roberts L J.The dynamic loading response of surfaces encountered in beach running[J].J Sci Med Sport,1998,1(1):1-11.
[13]Bishop D.A comparison between land and sand-based tests for beach volleyball assessment[J].J Sport Med Physiol Fit,2003,43(4):418.
[14]Bloomfield J,Auckland T R,Elliott B C.Applied Anatomy and Biomechanics In Sport[M].Oxford:Blackwell Sci Pub,1994:30-35.
[15]Buhrle M.Maximalkraft-Schnellkraft-Reaktivkraft[J].Sportwissenschaft,1989(19),311-325.
[16]Colado J C,Garcia-Masso X,Gonzalez L M,et al.Two-leg squat jumps in water:an effective alternative to dry land jumps[J].Int J Sport Med,2010,31(2):118-122.
[17]Chu D A,Plummer L.The Language of Plyometrics[J].J Strength Cond Res,1984(6):30-31.
[18]Chu D A.Jumping into plyometrics[M].Human Kinetics,1998:45-49.
[19]Donoghue O A,Shimojo H,Takagi H.Impact forces of plyometric exercises performed on land and in water[J].Sports Health:A Multidisciplinary Approach,2011,3(3):303-309.
[20]Dugan E L,Doyle Tla,Humphries B,et al.Determining the optimal load for jump squat:a review of methods and calculation[J].J Strength Cond Res,2004(18):668-674.
[21]Ettema G J C,Soest A J V,Huijing P A.The role of series elastic structures in pre-stretch induced work enhancement during isometric contractions[J].Exp Biol,1990(154):121-136.
[22]Ettema G J C,Huijing P A,Ingen Schenau G J,et al.Effect s of prest retch at the onset of s timulation on mechanical work of rat gastrocnemius muscle-tendon complex[J].Exp Biol,1990,152:333-351.
[23]Flanagan E P,Comyns T M.The use of contact time and the reactive strength index to optimize fast stretchshortening cycle training[J].J Strength Cond Res,2008,30(5):32-38.
[24]Faigenbaum A,Chu D.Plyometric training for children and adolescents[J].American College of Sports Medicine Current Comment,2001(2):30-33.
[25]Farley,Claire T,Blickhan R,et al.Hopping frequency in humans:a test of how springs set stride frequency in bouncinggaits[J].J.Appli Physiol,1991,71(6):2127-2132.
[26]Gottlieb G L,Agarwal G C.Response to sudden torques about ankle in Myotatic reflex[J]J Neuorphysiol,1979(42):91-106.
[27]Gollhofer A.Komponenten der Schnellkraftleistungen im Dehnungs-Verkurzungs-Zyklus[M].SFT-verlag,Erlensee,1987:35-41.
[28]George A.Brooks,Thomas D.Fahey,Timothy P.White et al.Exercise Physiology[M].New York:McGrawHill,2000(3rd Ed.):438
[29]Hewett T E,Stroupe A L.Plyometric training in female athletes[J].America J Sport Med,1996,(24):765-773.
[30]Hakkinen K,Komi P V.Change in electrical and mechanical behavior of leg extensor muscle during heavy resistance strength training[J].Scand J Sport Sci,1985,7:55-64.
[31]Hakkinen K,Komi P V.The effect of explosive type strength training on electromyography and force production characteristics of leg extensor muscles during concentric and various stretch-shortening cycle exercises[J].Scand J Sport Sci,1985(7):65-76.
[32]Huxley A F,Simmons R M.Mechanical properties of the cross bridges of frog striated muscle[J].J.Physiol,1971,218:59-60.
[33]Impellizzeri F M,Rampinini E,Castagna C,et al.Effect of plyometric training on sand versus grass on muscle soreness and jumping and sprinting ability in soccer players[J].Br J Sport Med,2008,42(1):42-46.
[34]Kaneko M,SUEI K.Training effect of different load on the force-velocity relationship and mechanical power output in human muscle[J].Scand J Sport Sci.1983,5(2):50-55.
[35]Komi P V.Physiologica and biomechanical correlates of muscle function:effects of muscle structure and stretch-shortening cycle on force and speed[J].Exerc Sport Sci Rev,1984,12:81-121.
[36]komi P V,Gollhofer A.Stretch reflex can have an important role in force enhancement during SSC-exercise[J].J Appli Biomechanics,1997,13(4):451-460.
[37]Kry?l?inenH,Komi P V.Differences in mechanical efficiency in athletes during jumping[J].Euro J Appli Physiol,1995(70),36-44.
[38]Lynda H,Forster R.PT Waterpower workout book[J].Appli Biomechanics,1993(3):52-56.
[39]Lejeune T M,Willems P A,Heglund N C.Mechanics and energetics of human locomotion on sand.[J].JExperiment Biolo,1998,201(13):2071-2080.
[40]Martel G F,Harmer M L,Logan J M,et al.Aquatic plyometric training increases vertical jump in female volleyball players[J].Med Sci Sport Exerc,2005,37(10):1814-1819.
[41]Miller M G,Berry D C,Bullard S,et al.Comparisons of land-based and aquatic-based plyometric programs during an 8-week training period[J].J Sport Rehab,2002,11(4):268-283.
[42]Miyama M,Nosaka K.Influence of surface on muscle damage and soreness induced by consecutive drop jumps[J].J Strength Cond Res,2004,18(2):206-211.
[43]Mester J,Bruggemann P,Ritzdorf W,et al.Abschlussbericht-Reaktive Kraftfahigkeit-Diagnose und Trainierbarkeit am Beispiel des Kunstturnens[J].Leis tu ngss port,1989(6):20-24.
[44]Newton R U.Expression and Development of Maximal Muscle Power[D].Lismore:Southern Cross University,2005.
[45]Nichols T R,Houk J C.Improvement in linearity and regulation of stiffness that results from actions of stretch reflex.[J].Neurophysiol,1976(39):119-142.
[46]Pinnington H C,Lloyd D G,Besier T F,et al.Kinematic and electromyography analysis of submaximal differences running on a firm surface compared with soft,dry sand[J].Euro J Appli Physiol,2005,94(3):242-253.
[47]Robison L E,Devor S T,Merrick M A,et al.The effects of land vs.aquatic plyometrics on power,torque,velocity,and muscle soreness in women[J].J Strength Cond Res,2004,18(1):84-91.
[48]Randall L J,William,P E.Quantifying Plyometric Intensity Via Rate of Force Development,Knee Joint,and Ground Reaction Force[J].J Strength Cond Res,2007,21(3):763-767.
[49]Stemm J D,Jacobson B H.Comparison of land-and aquatic-based plyometric training on vertical jump performance[J].J Strength Cond Res,2007,21(2):568-571.
[50]Schmidtbleicher D.Training for power events.In:The Encyclopedia of Sports Medicine.VoI 3:Strength and Power in Sport.P.V Komi,ed[M].Oxford:Blackwell,1992:169-179.
[51]Takahashi J,Ishihara K,Aoki J.Effect of aqua exercise on recovery of lower limb muscles after downhill running[J].J Sports Sci,2006,24(8):835-842.
[52]Verhoshanski V.New method of the strength preparation of jumpers[M].New York:McgrawHill,1959:80-83.
[53]Verhoshanski V.Are depth jumps useful?[J].Track and Field,1967,12(9):55-60.
[54]verhoshanski V.Perspectives in the improvement of speed-strength preparation of jumpers[J].Rev Soviet Physical Edu Sports,1969,4(2):28-29.
[55]Voss G,Zempel S,Gabel B.Zur Zu sammenh ang zwi sch en der Ausbildung elemen tarer Leis tung svorausset zungen und der Leis tungsentwi cklung[J].Leis tu ngss port,1992(3):337-342.
[56]Werschoshansjij J V.Grundlagen des Speziellen Krafttrainings[A].In:A damD?Werscho shanskij J.V.(Hrsg),Modernes Krafttraining in Sport.Trainerbibliothek,1972(4):37-148.
[57]Wilk K E,Voight M L,Keirns M A,et al.Stretch-shortening drills for the upper extremities:theory and clinical application[J].J Orthopaedic Sports physical therap,1993,17(5):225-239.
[58]Walsh M,Arampatzis A,Schade F,et al.The effect of drop jump starting height and contact time on power,work performed,and moment of force[J].J Strength Cond Res.2004,18(3):561-6.
[59]Wilson G,Newton R,Murphy A,et al.The optimal training load for the development of dynamic athletic performance[J].Med Sci Sports Exerc,1993(25):1279-1286.
[60]Zatsiorsky V M.Biomechanics in sports[M].Oxford:Blackwess Science,2000:74-80.
[61]Zamparo P,Perini R,Orizio C,et al.The energy cost of walking or running on sand[J].Euro J Appli Physiol Occu Physiol,1992,65(2):183-187.