阻力衝刺訓練對運動表現的效益：系統性回顧

The effects of resisted sprint training on athletic performance: A systematic review

高強度短跑與加速動作需依賴神經肌肉能力、水平施力效率與技術協調性，因此阻力衝刺訓練（resisted sprint training，RST）被廣泛應用於提升起跑、加速與爆發力表現。然而，關於最適負荷、速度下降量（velocity decrement，VD）與訓練策略仍未達成一致共識。本研究旨在透過系統性回顧，釐清不同負荷設定[即VD法、體重百分比法（body weight percentage，BW）]與處方策略對衝刺表現的影響。本研究透過PubMed與Google Scholar等資料庫，檢索2010年至2025年間之英文文獻，最終納入88篇原創研究，我們系統性比較了RST在急性與長期效益之差異，並分析其生理適應與動作品質變化。整體結果顯示，低負荷RST（≤10-15 % BW或10-20 % VD）在不影響技術的情況下，可提升中後段加速與速度耐受性；中等負荷（15-30 % BW或20-30 % VD）至高負荷RST（30-50% BW或30-50 % VD）則能顯著強化0-10 m之初期推進力與水平方向施力能力；然而，負荷若超過個體技術耐受範圍（過高負荷，如≥60 % BW或50 % -80 % VD）可能導致動作代償與疲勞累積。在急性層面上，單趟或3趟RST（負荷約10-30 % BW或20-30 % VD）搭配4-8分鐘充分恢復，最能誘發後活化增益效應（PAPE），短暫提升加速表現。長期層面則顯示RST對0-20 m加速最具效益，而最大速度仍須結合無阻力或助力衝刺補強。綜合而言，RST之成效受到負荷強度、VD、恢復時間、技術成熟度與個別力-速特徵共同影響。實務中應優先以VD進行個體化負荷處方，並依加速階段需求調整負荷方向（水平、垂直）與訓練週期化策略，以全面提升水平方向施力效率、技術穩定性與整體衝刺表現。

High-intensity sprinting and acceleration rely on neuromuscular capability, horizontal force application efficiency, and technical coordination. Consequently, resisted sprint training (RST) is widely utilized to enhance start, acceleration, and explosive performance. However, there is a lack of consensus regarding the optimal load prescription, particularly concerning velocity decrement (VD) and training strategy. This study aims to systematically clarify the impact of various load settings (i.e., VD and body weight percentage (BW) methods) and prescription strategies on sprint performance. This systematic review screened English literature published between 2010 and 2025 from databases including PubMed and Google Scholar, ultimately including 88 original research articles. We systematically compared the differences between the acute and long-term benefits of RST, while analyzing underlying physiological adaptations and changes in movement quality. Overall findings indicate that low-load RST (≤10-15% BW or 10-20% VD) can improve mid-tolate acceleration and speed endurance without compromising technique. Conversely, medium load (15-30% BW or 20-30% VD) to high load RST (30-50% BW or 50-80% VD) significantly enhances initial propulsion and maximal horizontal force application within the 0-10 m phase. However, loads exceeding the individual's technical tolerance (excessive load, such as≥60% BW or 50-80% VD) may lead to compensatory movements and fatigue accumulation. At the acute level, single or 3 bouts of RST (10-30% BW or 20-30% VD) paired with adequate recovery (4-8 minutes) are most effective at inducing post-activation performance enhancement (PAPE), temporarily boosting acceleration. Long-term adaptation suggests RST is most beneficial for the 0-20 m acceleration phase, while maximal velocity max requires complementation with unresisted or assisted sprinting. The efficacy of RST is influenced by the interaction of load intensity, VD, recovery duration, technical maturity, and individual force-velocity profile. In practical application, VD should be prioritized for individualized load prescription, and the training strategy should adjust the direction of resistance (horizontal, vertical) and periodization scheme based on acceleration phase requirements, thereby enhancing horizontal force application efficiency, technical stability, and overall sprint performance.