透過三項式訓練介入熱身對青少年下肢爆發力的影響

The Effects of Triphasic Training Warm-up on Lower Limb Explosive Power in Adolescents

目的：三項式肌力訓練（Triphasic Training）方法在6周的訓練介入熱身能否有效的提高青少年的下肢爆發力。方法：採用三項式肌力訓練方法在6週時間，每兩週為一個階段，第一階段進行離心收縮深蹲訓練，第二階段進行等長收縮深蹲訓練，第三階段進行向心收縮的深蹲訓練，第七週針對進行三項式肌力訓練介入熱身的班級與傳統力量訓練介入熱身（主要為向心訓練）的班級進行測試，測試內容為：原地垂直跳、急停跳、助跑跳、立定三級跳、立定跳遠及30米衝刺，兩組所得資料進行對照分析，檢驗三段式力量訓練介入熱身是否能有效提升青少年下肢爆發力。結果：實驗組原地垂直跳、急停跳和立定跳遠的測試結果優於對照組；助跑跳、立定三級跳、30米衝刺的測試結果之間沒有顯著差異。結論：三項式肌力訓練對下肢爆發力的提升優於傳統的訓練方法，至於助跑跳、立定三級跳、30米衝刺的測試結果在統計學上獨立樣本T檢驗沒有顯著差異，可能是因為受試者身體平衡性、協調性、穩定性等原因，導致身體動力鏈傳導受限，力量無法正常發揮，而影響最終成績。建議：增強下肢爆發力，可以採用三項式肌力訓練介入熱身效果較好，同時也要維持平衡性、協調性、穩定性等身體素質的能力。

Purpose: This study aimed to investigate whether Triphasic Training warm-up could effectively improve lower limb explosive power in adolescents over a 6-week intervention period. Methods: Triphasic Training was implemented over 6 weeks, with each phase lasting two weeks. The first phase involved eccentric squat training, the second phase involved isometric squat training, and the third phase involved concentric squat training. In the seventh week, a test was conducted comparing classes that underwent Triphasic Training warm-up with classes that underwent traditional strength training warm-up (primarily concentric training). Tests included: vertical jump, countermovement jump, standing long jump, standing triple jump, standing broad jump, and 30-meter sprint. Data from both groups were analyzed to examine whether Triphasic Training warm-up effectively enhanced lower limb explosive power. Results: The experimental group showed significantly better results in vertical jump, countermovement jump, and standing broad jump compared to the control group. However, there was no significant difference in countermovement jump, standing triple jump, and 30-meter sprint between the two groups. Conclusions: Triphasic Training warm-up was more effective in improving lower limb explosive power compared to traditional training methods. The lack of significant difference in countermovement jump, standing triple jump, and 30-meter sprint test results may be attributed to factors such as subjects' balance, coordination, and stability, which could limit the transmission of body kinetic chain and affect the performance. Recommendations: To enhance lower limb explosive power, Triphasic Training warm-up is recommended. However, it is also important to maintain balance, coordination, and stability in physical fitness.