低強度增強式訓練對預防下肢運動傷害的效益

10.6223/qcpe.2404.201012.2006

李成碩；黎俊彥

神經肌肉 ； 關節穩定 ； 姿勢控制

中華體育季刊

24卷4期（2010 / 12 / 01）

51 - 59

繁體中文

增強式訓練（plyometric training, PT）是一種結合牽張縮短循環效益的運動訓練模式，研究顯示PT可有效增進下肢收縮肌力，並有益於垂直跳躍與專項運動表現，本文彙整相關新近研究報告，探討低強度PT對預防下肢運動傷害的效益，結果發現連續6週、每週2次以上，每次20分鐘以上的低強度PT，能有效強化膝關節穩定度、降低落地衝擊力與改善神經肌肉控制。考量PT動作的多元與多向特性，此訓練不僅可有效結合傳統肌力與專項技巧訓練，也是經濟有效預防下肢運動傷害的可行方法，相當適合運動教練及選手於專項訓練與傷害預防復健計畫之應用。

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