短期訓練對青年田徑選手200公尺速度表現之影響

Effects of short-term training on 200 meter performance in young sprinters

10.3966/240996512017060401004

陳德盛(Te-Sheng Chen)；陳佳慧(Chia-Hui Chen)；張嘉澤(Jia-Tzer Jang)

肌耐力 ； 登階衝刺 ； 速度曲線 ； 神經肌肉適應 ； strength endurance ； stair sprinting ； speed curve ； neuromuscular adaptation

運動表現期刊

4卷1期（2017 / 06 / 01）

23 - 31

繁體中文

緒論：探討青少年運動員短期兩週力量耐力與登階衝刺訓練對200 公尺分段速度表現和運動後乳酸及心跳反應。方法：14 名青年短距離運動員依200 公尺速度平均分配至力量耐力組(n=7; age: 17.3 ± 1.1 years, body mass:67.2 ± 6.8 kg, body height: 172.3 ± 6.8 cm)與登階衝刺組(n=7; age: 17.3 ± 1.3 years, body mass: 66.3 ± 6.1 kg, body height: 171.7 ± 8.4 cm)。力量耐力組進行一週三次，每次五組的1/2 蹲舉訓練(40% 1RM)，組間休息2 分鐘；登階衝刺組為5 組20 公尺登階衝刺(50 階)，組休2 分鐘；兩組每週訓練結合兩天中等強度耐力跑(HRmax 70%)，訓練為期兩週。訓練前後實施200 公尺分段速度(0-50m, 50-100m, 100-150m, 150-200m)、乳酸與心跳數據收集。結果：兩組訓練後，200 公尺測試後的壓力反應(乳酸與心跳)無組間顯著差異。力量耐力訓練提高200 公尺整體和中後段速度表現(50-200m, +0.98%, p＜ .05)，登階衝刺提高中後段速度表現(50-200m, p＜ .05)，但起跑加速階段皆退步(0-50m, p＜ .05)，兩組間無顯著差異。登階訓練後，200 公尺恢復乳酸值顯著下降於恢復期第10 分鐘(T-1: 15.61; T-2:14.51 mmol/l, p＜ .05)。結論：短週期兩週力量耐力與登階衝刺訓練能改善青年選手200 公尺中後段速度表現，但不利於起跑加速改善，建議短週期徑賽訓練時除了速度與相關體能訓練外，須維持起跑專項技術訓練。

Introduction: The aim of this study was to investigate the effects of two-week short-term training programs for strength endurance and stair sprint on 200m split dash performance and lactate and heart rate responses in young athletes. Methods:14 young short-distance athletes were firstly tested for 200-m sprint speed and, based on the speed test results, evenly assigned to two groups: Strength Endurance Group (EG, n=7; age: 17.3 ± 1.1 years, body mass: 67.2 ± 6.8 kg, body height: 172.3 ± 6.8 cm) , and Stair Sprint Group (SG, n=7; age: 17.3 ± 1.3 years, body mass: 66.3 ± 6.1 kg, body height: 171.7 ± 8.4 cm). EG performed 5 sets of 20 repetitions of 1/2 back squat exercise at low load (40% 1RM) with 2min rest between sets. SG performed 5 sets of 20-meter (50 steps) stair sprint (intensity: 100%) with 2min rest interval. Both groups completed each training protocol 3 times per week combined with 2-day moderate-intensity continuous running (maximum heart rate, HR_(max) 70%) over two weeks. Pre- and post-test data of HR, lactate (La), and the mean velocity for each 50m interval (0-50m, 50-100m, 100-150m, 150-200m) were collected. Results: After the 2-week training, there were no significant differences between EG and SG in stress responses (La, HR) and 200m speed performance. However, both groups significantly increased the speed performance during the middle and last phases of 200-m (EG: 50-200m, +0.98%, p＜.05; SG: 50-200m, p＜.05), but decreased the speed in the first phase (0-50m, p＜.05). After stair sprint training, the post-200m lactate level significantly dropped at the 10th minute of recovery phase (T-1: 15.61; T-2:14.51 mmol/l, p＜ .05). Conclusion: This study shows that a two-week short-term strength endurance and stair sprint training could enhance the middle- and last phases of 200m performance in young sprinters, but did not improve the acceleration at the start. Therefore, for the short-term track and field training, we suggest that coach and athletes also focus on training for sprint start techniques besides speed and speed-related physical training.

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