阻力跑訓練之功能特性與應用

The Functional Characteristics and Applications of Resisted Sprint Training

10.6634/JPSS-CCU.201506.20.01

邱鈺烘(Yu-Hung Chiu)

阻力訓練 ； 最大速度 ； 爆發力 ； resistance training ； maximum speed ； power

文化體育學刊

20輯（2015 / 06 / 01）

1 - 13

繁體中文

運動訓練會依據各種運動專項的特殊性，以及不同訓練季的訓練重點，來訂定阻力訓練（resistance training）的目標。在速度訓練中搭配適當的阻力跑訓練（resisted sprinting training），相較於徒手速度訓練有更佳訓練效果。重量背心(weight vest）、阻力帶（band）、加重雪橇（weight sled）或阻力傘（resistance parachute），均為短距離衝刺訓練上常用到的工具。阻力跑訓練常被使用於改善下半身的肌肉力量、爆發力及短距離快速度水平移動的能力。研究證實，採用重量背心做為熱身時的輔助工具，有活化後增能之效應，可用於提升運動表現。而長期穿重量背心（約10%BW）納入運動訓練課表中，則具有提升跳躍與跑步速度之功效。多數的阻力帶研究顯示，長期訓練中採用阻力帶來進行速度訓練後，對速度與爆發力有正向的幫助，然而就使用的原則上，目前仍須更多研究資料支持。長期的訓練中，納入拖曳阻力訓練模式（約10%BW），具有提升短距離跑步速度與爆發力之功效。使用重量背心、阻力傘與加重雪橇這些輔助工具，並不會妨礙短跑運動員的技術發展。

Setting resistance training goal should caster varied characters of specific sports and different training seasons need. Performing an appropriate resisted sprinting training is better than unload sprinting training in speed training. The weight vest, band, resistance parachute, and weight sled are common tools in short-distance sprint training. The resisted sprinting is to improve the lower body muscles strength, power and the ability of horizontal moving in short distances. Researches revealed that wearing the weight vest in warm up, which can produce the post activation potentiation in enhance athletic performance. You can enhance jumping and running speed effectively, when wear weight vests (about 10% BW) included exercise training curriculum in a long term. Most Researches had shown that speed training with resistance bands in a long standing, which can get a positive help in speed and explosive. But we still need more reference to support the principle of uses. There are effectiveness in Sprinting speed and explosive, when we use weight sled training model (about 10% BW) in a long term. It will not hinder sprinter's technological development, if we use weight vest, resistance parachute and weight sled.

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