School of Human Movement and Sport Sciences, University of Ballarat, Victoria, Australia.
J Strength Cond Res. 2011 Feb;25(2):561-6. doi: 10.1519/JSC.0b013e3181bf42eb.
In all codes of football, it is advantageous to be able to achieve a high ball speed or distance in a kick. An important determinant of ball speed and kick distance is the velocity of the foot at impact with the ball. Therefore, it is of interest to strength and conditioning practitioners to identify training programs that can increase foot velocity. The purpose of this review is to identify the factors influencing kicking performance and the research evidence relating to resistance training designed to enhance foot velocity in kicking. The review has been divided into 3 main sections. The first addresses the biomechanics of kicking to provide insights into the physical demands. The second section reviews the relationships between various measures of strength with performance indicators of maximum kicking, and the third part explores the research investigating the effects of resistance training on maximum kicking performance. Kicking can be described as a skill involving proximal-to-distal muscle activation. Foot velocity is determined by a complex sequencing of hip flexor and knee extensor concentric contractions and also involves hip extensor and knee flexor activation to assist with movement control. Research reporting correlations between strength and kicking performance support the importance of hip flexor and quadriceps strength. Although unclear, there is some evidence that adequate strength of the support leg, trunk muscles, hip adductors, and the muscles that control pelvic rotations are important. Strength training studies have shown that foot velocity and kicking performance can be enhanced by supplementary programs to regular football training, especially in nonelite athletes. Potentially valuable training includes plyometrics, exercises that simulate the whole kicking action, and kicking weighted balls. Exercises that isolate parts of the kicking action are not recommended because these do not appear to transfer well to kicking performance. There are many unanswered questions that await future research.
在所有的足球规则中，能够在踢球时达到较高的球速或距离都是有利的。球速和踢球距离的一个重要决定因素是脚与球碰撞时的速度。因此，力量和体能教练都很关注能够提高脚速的训练方案。本综述的目的是确定影响踢球表现的因素，以及与旨在提高踢球脚速的阻力训练相关的研究证据。本综述分为 3 个主要部分。第一部分探讨踢球的生物力学，以深入了解其物理需求。第二部分综述了各种力量测量指标与最大踢球表现指标之间的关系，第三部分探讨了研究阻力训练对最大踢球表现影响的研究。踢球可以被描述为一种涉及近-远肌肉激活的技能。脚速取决于髋屈肌和膝伸肌向心收缩的复杂顺序，还涉及髋伸肌和膝屈肌的激活，以协助运动控制。报告力量与踢球表现之间相关性的研究支持髋屈肌和四头肌力量的重要性。虽然尚不清楚，但有一些证据表明，支撑腿、躯干肌肉、髋内收肌和控制骨盆旋转的肌肉有足够的力量也很重要。力量训练研究表明，通过补充常规足球训练的方案，特别是针对非精英运动员，脚速和踢球表现可以得到提高。有价值的潜在训练包括增强式训练、模拟整个踢球动作的练习，以及踢加重球。不建议进行孤立踢球动作部分的练习，因为这些练习似乎对踢球表现的提升效果不佳。仍有许多悬而未决的问题等待未来的研究解答。
