题名

6週瑜珈熱身課程對青少棒選手柔軟度與爆發力之影響

并列篇名

Effect of 6-Week Yoga Warm Up Program on Flexibility and Power of Youth Baseball Players

DOI

10.6194/SCS.202009_(59).0001

作者

田政文(Cheng-Wen Tien)；劉裕安(Yu-An Liu)；蔡政霖(Cheng-Lin Tsai)

关键词

坐姿體前彎 ； 擺臂下蹲跳 ； 關節活動角度 ； 伸展 ； sit and reach test ； countermovement jump ； range of motion ； stretch

期刊名称

運動教練科學

卷期/出版年月

59期（2020 / 09 / 01）

页次

1 - 15

内容语文

繁體中文
中文摘要

目的：探討青少年棒球選手進行6週瑜珈課程後，柔軟度和爆發力的變化。方法：50名青少棒選手（年齡21.6 ± 1.6歲，身高173.3 ± 3.0公分，體重70.0 ± 9.1公斤），隨機分配至瑜珈組（yoga group，YOG組）與傳統組（traditional group，TRAD 組），YOG組以瑜珈課程取代傳統熱身，TRAD組僅進行傳統熱身，2組皆於每次棒球專項訓練前進行熱身活動，共為期6週，每週3天。比較訓練前（pre）與訓練後（post）的坐姿體前彎及擺臂下蹲跳。結果：進行6週瑜珈後，YOG組坐姿體前彎後測顯著進步（p ＜.05），且顯著優於TRAD組（YOG: 36.7 ± 4.4公分; TRAD: 31.3 ± 5.3公分; p ＜ .05）；YOG組擺臂下蹲跳的後測也有顯著進步（p ＜ .05）。結論：6週瑜珈課較傳統熱身更能顯著提升青少棒選手的柔軟度，亦能顯著增加爆發力。
英文摘要

Purpose: This study aimed to investigate the effect of yoga on youth baseball players' flexibility and power. Methods: Fifty youth baseball players, who were further divided into two groups (yoga and traditional), participated in this study. The training of each group was conducted three times a week for six weeks. All subjects experienced tests of sit and reach and countermovement jump before and after the six-week training. Two-way mixed design factorial analysis of variance (ANOVA) was used to compare the main effect and interaction. Results: The flexibility of the YOG group was significantly higher than the TRAD group (YOG: 36.7 ± 4.4 cm; TRAD: 31.3 ± 5.3 cm; p ＜ .05), and post-test showed significant improvement over pre-test in the YOG group. The power post-test of the YOG group was significantly improved versus pre-test (p ＜ .05). Conclusion: Six weeks of yoga warm-up sessions significantly enhanced youth baseball player flexibility and power.
主题分类 社會科學 > 體育學
参考文献
  1. 陳玉蘭,張家豪(2010)。瑜珈運動的效益與傷害探討。中華體育季刊，24(2)，38-47。
    連結：
  2. 鄭鴻文,謝忠展,賴長琦,陳書芸(2016)。瑜珈訓練對女性舞者核心穩定度和呼吸肌之影響。大專體育學刊，18(4)，287-295。
    連結：
  3. 國民體適能檢測實施辦法（2018年5月24日）。
  4. Bal, B. S.,Kaur, P. J.(2009).Effects of selected asanas in hatha yoga on agility and flexibility level.Journal of Sport and Health Research,1(2),75-87.
  5. Brooks, T.,Cressey, E.(2013).Mobility training for the young athlete.Strength and Conditioning Journal,35(3),27-33.
  6. Cardinale, M.(ed.),Newton, R.(ed.),Nosaka, K.(ed.)(2011).Strength and conditioning: Biology principles and practical applications.Chichester, UK:Wiley-Blackwell.
  7. Chan, S. P.,Hong, Y.,Robinson, P. D.(2001).Flexibility and passive resistance of the hamstrings of young adults using two different static stretching protocols.Scandinavian Journal of Medicine & Science in Sports,11(2),81-86.
  8. Clay, C. C.,Lloyd, L. K.,Walker, J. L.,Sharp, K. R.,Pankey, R. B.(2005).The metabolic cost of hatha yoga.The Journal of Strength and Conditioning Research,19(3),604-610.
  9. Davis, D. S.,Ashby, P. E.,McCale, K. L.,McQuain, J. A.,Wine, J. M.(2005).The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters.The Journal of Strength and Conditioning Research,19(1),27-32.
  10. de Weijer, V. C.,Gorniak, G. C.,Shamus, E.(2003).The effect of static stretch and warmup exercise on hamstring length over the course of 24 hours.Journal of Orthopaedic & Sports Physical Therapy,33(12),727-733.
  11. Deane, R. S.,Chow, J. W.,Tillman, M. D.,Fournier, K. A.(2005).Effects of hip flexor training on sprint, shuttle run, and vertical jump performance.The Journal of Strength and Conditioning Research,19(3),615-621.
  12. DePino, G. M.,Wedright, W. G.,Arnold, B. L.(2000).Duration of maintained hamstring flexibility after cessation of an acute static stretching protocol.Journal of Athletic Training,35(1),56-59.
  13. Donohue, B.,Miller, A.,Beisecker, M.,Houser, D.,Valdez, R.,Tiller, S.,Taymar, T.(2006).Effects of brief yoga exercises and motivational preparatory interventions in distance runners: Results of a controlled trial.British Journal of Sports Medicine,40(1),60-63.
  14. Ebben, W. P.,Hintz, M. J.,Simenz, C. J.(2005).Strength and conditioning practices of Major League Baseball strength and conditioning coaches.The Journal of Strength and Conditioning Research,19(3),538-546.
  15. Feber, R.,Osternig, L. R.,Gravelle, D. C.(2002).Effect of PNF stretch techniques on knee flexor muscle EMG activity in older adults.Journal of Electromyography and Kinesiology,12(5),391-397.
  16. Feland, J. B.,Myrer, J. W.,Schulthies, S. S.,Fellingham, G. W.,Measom, G. W.(2001).The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older.Physical Therapy,81(5),1100-1117.
  17. Field, T.(2011).Yoga clinical research review.Complementary Therapies in Clinical Practice,17(1),1-8.
  18. Ford, G. S.,Mazzone, M. A.,Taylor, K.(2005).The effect of 4 different durations of static hamstring stretching on passive knee-extension range of motion.Journal of Sport Rehabilitation,14(2),95-107.
  19. Fredrick, G. A.,Szymanski, D. J.(2001).Baseball (part I): Dynamic flexibility.Strength and Conditioning Journal,23(1),21-30.
  20. Garber, C. E.,Blissmer, B.,Deschenes, M. R.,Franklin, B. A.,Lamonte, M. J.,Lee, I.-M.(2011).Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise.Medicine & Science in Sports & Exercise,43(7),1334-1359.
  21. Garfinkel, M. S.,Schumacher, H. R., Jr.,Husain, A.,Levy, M.,Reshetar, R. A.(1994).Evaluation of yoga based regimen for treatment of osteoarthritis of the hands.The Journal of Rheumatology,21(12),2341-2343.
  22. Gillett, J.,O’Brien, L.,Ryan, M.,Rogowski, J.(2009).Strategic exercise prescription for baseball: Bridging the gap between injury prevention and power production.Strength and Conditioning Journal,31(5),81-88.
  23. Holt, T. E.(2016).Auburn, AL,Auburn University.
  24. Jeffreys, I.(ed.),Moody, J.(ed.)(2016).Strength and conditioning for sports performance.London:Routledge.
  25. Joyce, D.(ed.),Lewindon, D.(ed.)(2014).High-performance training for sports.Champaign, IL:Human Kinetics.
  26. Lawrence, G.(2018).Teaching power yoga for sports.Champaign, IL:Human Kinetics.
  27. McLean, J. B.(2009).Ypsilanti, MI,East Michigan University.
  28. Nass, R. W.(1980).Limber up with Yoga. Ideal for cyclist, yoga will stretch your muscles and relax your body.Cycling Journal,21(2),70-74.
  29. Nelson, R. T.,Bandy, W. D.(2005).An update on flexibility.Strength and Conditioning Journal,27(1),10-16.
  30. Ni, M.,Mooney, K.,Harriell, K.,Balachandran, A.,Signorile, J.(2014).Core muscle function during specific yoga poses.Complementary Therapies in Medicine,22(2),235-243.
  31. Oliver, G. D.,Weimar, W.(2015).Hip range of motion and scapula position in youth baseball pitching pre and post simulated game.Journal of Sports Sciences,33(14),1447-1453.
  32. Picha, K. J.,Harding, J. L.,Bliven, K. C. H.(2016).Glenohumeral and hip range-of-motion and strength measures in youth baseball athletes.Journal of Athletic Training,51(6),466-473.
  33. Pilkington, K.,Granath, J.,Haffner, J.(2006).Yoga & mental health research summaries.Yoga Therapy in Practice,2(4),10-12.
  34. Polsgrove, M. J.,Eggleston, B. M.,Lockyer, R. J.(2016).Impact of 10-weeks of yoga practice on flexibility and balance of college athletes.International Journal of Yoga,9(1),27-34.
  35. Ravi, S.(2016).The application and effectiveness of yoga in prevention and rehabilitation of sport injuries in athletes participating in competitive sport.LASE Journal of Sport Science,7(1),42-57.
  36. Reeve, T. C.,Tyler, C. J.(2013).The validity of the SmartJump contact mat.The Journal of Strength and Conditioning Research,27(6),1597-1601.
  37. Robb, A. J.,Fleisig, G.,Wilk, K.,Macrina, L.,Bolt, B.,Pajaczkowski, J.(2010).Passive ranges of motion of the hips and their relationship with pitching biomechanics and ball velocity in professional baseball pitchers.The American Journal of Sports Medicine,38(12),2487-2493.
  38. Rubini, E. C.,Costa, A. L. L.,Gomes, P. S. C.(2007).The effects of stretching on strength performance.Sports Medicine,37(3),213-224.
  39. Sands, W. A.,McNeal, J. R.,Penitente, G.,Murray, S. R.,Nassar, L.,Jemni, M.(2016).Stretching the spines of gymnasts: A review.Sports Medicine,46(3),315-327.
  40. Sauers, E. L.,Huxel Bliven, K. C.,Johnson, M. P.,Falsone, S.,Walters, S.(2014).Hip and glenohumeral rotational range of motion in healthy professional baseball pitchers and position players.The American Journal of Sports Medicine,42(2),430-436.
  41. Sharma, L.(2015).Benefits of yoga in sports—A study.International Journal of Physical Education, Sports and Health,1(3),30-32.
  42. Škultétyová, D.,Czaková, M.,Kováčová, N.,Šutka, V.(2019).Influence of power yoga on the explosive strength of upper and lower limbs and heart performance of dancers.International Journal of Yoga, Physiotherapy and Physical Education,4(6),1-5.
  43. Szymanski, D. J.(2013).Preseason training for youth baseball players.Strength and Conditioning Journal,35(3),63-76.
  44. Szymanski, D. J.,McIntyre, J. S.,Szymanski, J. M.,Bradford, T. J.,Schade, R. L.,Madsen, N. H.,Pascoe, D. D.(2007).Effect of torso rotational strength on angular hip, angular shoulder, and linear bat velocities of high school baseball players.The Journal of Strength and Conditioning Research,21(4),1117-1125.
  45. Tamborra, S.(2007).Complete conditioning for baseball.Champaign, IL:Human Kinetics.
  46. Thompson, W. R.(2018).Worldwide survey of fitness trends for 2019.ACSM’s Health & Fit-ness Journal,22(6),10-17.
  47. Tran, M. D.,Holly, R. G.,Lashbrok, J.,Amsterdam, E. A.(2001).Effects of hatha yoga practice on the health-related aspects of physical fitness.Preventive Cardiology,4(4),165-170.
  48. Zakas, A.(2005).The effect of stretching duration on the lower-extremity flexibility of adolescent soccer players.Journal of Bodywork and Move-ment Therapies,9(3),220-225.
  49. Zakas, A.,Balaska, P.,Grammatikopoulou, M. G.,Zakas, N.,Vergou, A.(2005).Acute effect of stretching duration on the range of motion of elderly women.Journal of Body-work and Movement Therapies,9(4),270-276.
  50. 王山,谷娜娜(2012)。瑜珈訓練在花樣滑冰訓練中的應用。冰雪運動，34(4)，38-41。
  51. 王蕾,伊興峰(2011)。瑜珈在中長跑恢復訓練中的運用。佳木斯大學社會科學學報，29(5)，168-170。
  52. 付興權,付宇超(2012)。淺談瑜珈動作對跆拳道柔韌性的影響。體育研究與教育，27(S1)，169-171。
  53. 李銳(2009)。瑜珈在田徑訓練中的運用研究。中華文化論壇，2009(S1)，225-227。
  54. 陳惟揚,周汶昊(2018).後勁王建民.臺北市:遠見天下文化.
  55. 曾博群（2019 年 11 月 10 日）。上半季身體狀況多，林子偉休季學瑜珈放鬆。Yahoo 運動。資料引自 https://tw.sports.yahoo.com/news/mlb-%E4%B8%8A%E5%AD%A3%E8%BA%AB%E9%AB%94%E7%8B%80%E6%B3%81%E5%A4%9A-%E6%9E%97%E5%AD%90%E5%81%89%E4%BC%91%E5%AD%A3%E5%AD%B8%E7%91%9C%E7%8F%88%E6%94%BE%E9%AC%86-131938645.html
  56. 廖珮伭,蔣天錫,蔡葉榮,蔡豐任(2013)。以運動科學觀點探討瑜珈運動。國北教大體育，7，101-106。
  57. 劉悅萍,賈亞潔(2011)。淺談瑜珈運動對競技體育輔助作用的研究和探討。山西體育科技，31(3)，7-10。
  58. 麗台運動報（2011 年 2 月 10 日）。中華職棒》桃猿隊硬漢多練瑜珈軟下來。yahoo! 新聞。資料引自 http://tw.news.yahoo.com/%E4%B8%AD%E8%8F%AF%E8%81%B7%E6%A3%92-%E6%A1%83%E7%8C%BF%E9%9A%8A%E7%A1%AC%E6%BC%A2%E5%A4%9A-%E7%B7%B4%E7%91%9C%E7%8F%88%E8%BB%9F%E4%B8%8B%E4%BE%86-20110209-153658-205.html
print cancel