增強式訓練處方與效果之探討

Discussion of plyometric training methods and effects

爆發力是力量與速度的結合，在高強度運動中，如何在極短暫時間徵召更多的肌力將決定比賽勝負的一大要素。而目前教練及選手關心的是如何透過有效的訓練方式來提昇爆發力。增強式訓練 （plyometric training） 是肌肉在快速、動態負荷或伸展後的一種爆發力的肌力訓練法，利用牽張－縮短循環 （Stretch-shortening cycle, SSC） 機制的運用來達到爆發力提昇的效果。常見訓練方式為伏地挺身、藥球、單腳跳、木箱訓練等，而需增加下肢爆發力之運動員最常使用之訓練形式為跨步跳、半蹲跳、立定跳等，須提升下肢敏捷性最常使用訓練形式為箱跳、定點跳躍（跳繩）、單腳跳。本文透過文獻探討獲得以下結果:增強式訓練一周訓練約1-3 次每次最佳訓練時間6 至12 周，而每次訓練完需休息48 至72 小時，而對於運動員在運動表現的提升上可以獲得顯著的提升約4%-14%。

Explosive is the combination of strength and speed. In the high-intensity exercise, and howto assemble more muscular endurance in the short time is the key to decide the competition.Coaches and athletes concerned how to enhance the explosive through effective trainingmethods in the current. Plyometric training is not only the fast but also mobility load, andstretching muscle after kinds of explosive muscular method. achieving explosive to enhance theeffect through stretch and shortening cycle, SSC. The related findings confirm plyometrictraining for athletes have improved significantly effect on the running. jumping. tossing anddifferent types of actions. Plyometric training methods common has deep jumping. jumping onone leg and wooden training. This literature obtained through the following conclusions:plyometrics training is about 2 to 4 times for a week, and need to rest for 48 to 72 hours for eachtraining. Even for the athletes to enhance performance is about 4% to 14% in significantimprovement.