瞬間變速訓練與離心加速式訓練法的 動力學分析與建議

Abstract

歷年來世界各國為使選手能增加運動表現而取得勝利，開發各種新式肌力及爆發力訓練法以提升競爭力。研究目的：開發更強力快速或發現更符合動作特殊性的訓練方式，使台灣選手具有與強壯高大的外國選手對抗的能力。研究方法：以動力學分析各種動作影響爆發力訓練效果的參數，依不同運動項目與肌群的動作特殊性，提出適用的爆發力訓練建議。本研究分析的6種動作分別為1.漸進式、2.彈震式、3.初動負荷、4.主動增強式、5.被動增強式與6.瞬間變速訓練。實驗參與者: 16名大學田徑隊短距離與跳躍選手，使用相同重訓器械與負荷測試六種訓練動作。統計以相依樣本T-test分析六種動作動力學參數的差異，並以皮爾遜績差相關分析選手水準與動作表現的關係。取樣分為動作全程與啟動後0.1秒兩個分期，參數皆為:力量、發力率、加速度、速度與功率。顯著水準p<.01。結果：瞬間變速訓練動作在: 全程與0.1秒間的力量、發力率、加速度、功率，以及啟動後0.1秒速度共9項參數顯著高於其他動作，初動負荷動作在啟動後0.1秒間的所有項目顯著高於另外四種練動作。負荷物往離心方向的最大速度與動作表現具有相關，向心收縮全程與0.1秒間的力量、發力率、加速度、功率，以及啟動後0.1秒速度共9項參數皆與離心期最大速度呈現高度相關。水準越高的選手，使用瞬間變速訓練後的提升率越高，且屈髖肌群與短跑100M成績有顯著的相關性。結論：瞬間變速訓練可大幅提升屈髖肌群動作表現；對負荷物往離心方向增速，亦可提升肌肉工作能力；高水準的選手更適合使用瞬間變速訓練進一步激發潛能。More and more researchers had developed various kinds of new strength training methods to improve performance. This study aimed to develop a specific training method for athletes which can improve power, speed and meet the specific requirement of athletic movement. The purpose of this study was to compare kinetic differences related to explosive power in various training methods, and provide training recommendations for different competitions. The training methods are Slower Ramp Movements, Ballistic, Beginning Movement Load, Active Plyometric, Passive Plyometric and Instantaneous Change Speed training (ICS). In this study, 16 male sprinters and jumpers of the college team used the same weight training equipment and load to implement above 6 training methods. Paired sample T-test was used to analyze the difference of kinetic parameters among the 6 methods. Then the correlation of kinetic parameters and performance was determined using Pearson’s product-moment correlation. Data collection consisted of two stages: full movement and beginning 0.1 second. The parameters are Fmax, RFD, acceleration, velocity and power. Significant level was p<.01. Most of the parameters of ICS are significantly higher than other methods. And most of the parameters of Beginning Movement Load are significantly higher than other four methods. The maximal speed of the eccentric contraction is significantly related to performance. Most of parameters are significantly correlated to the maximum speed of the eccentric contraction. Better athletes can enhance more performance by ICS, and significant correlation was found between hip flexor muscles strength and 100M performance. The conclusion is that ICS can dramatically enhance contraction performance of hip flexor muscles, increase the speed of the load to the eccentric direction and enhance muscle capacity. The ICS method are more suitable for elite athletes to enhance sport performance.