Cincinnati Sportsmedicine Research and Education Foundation, Cincinnati, Ohio, USA.
J Strength Cond Res. 2010 Sep;24(9):2372-82. doi: 10.1519/JSC.0b013e3181e8a47f.
This study evaluated the effectiveness of a tennis-specific training program on improving neuromuscular indices in competitive junior players. Tennis is a demanding sport because it requires speed, agility, explosive power, and aerobic conditioning along with the ability to react and anticipate quickly, and there are limited studies that evaluate these indices in young players after a multiweek training program. The program designed for this study implemented the essential components of a previously published neuromuscular training program and also included exercises designed to improve dynamic balance, agility, speed, and strength. Fifteen junior tennis players (10 girls, 5 boys; mean age, 13.0 +/- 1.5 years) who routinely participated in local tournaments and high-school teams participated in the 6-week supervised program. Training was conducted 3 times a week, with sessions lasting 1.5 hours that included a dynamic warm-up, plyometric and jump training, strength training (lower extremity, upper extremity, core), tennis-specific drills, and flexibility. After training, statistically significant improvements and large-to-moderate effect sizes were found in the single-leg triple crossover hop for both legs (p < 0.05), the baseline forehand (p = 0.006) and backhand (p = 0.0008) tests, the service line (p = 0.0009) test, the 1-court suicide (p < 0.0001), the 2-court suicide (p = 0.02), and the abdominal endurance test (p = 0.01). Mean improvements between pretrain and posttrain test sessions were 15% for the single-leg triple crossover hop, 10-11% for the baseline tests, 18% for the service line test, 21% for the 1-court suicide, 10% for the 2-court suicide, and 76% for the abdominal endurance test. No athlete sustained an injury or developed an overuse syndrome as a result of the training program. The results demonstrate that this program is feasible, low in cost, and appears to be effective in improving the majority of neuromuscular indices tested. We accomplished our goal of developing training and testing procedures that could all be performed on the tennis court.
本研究评估了一项专门针对网球的训练计划对提高竞技青少年球员神经肌肉指标的有效性。网球是一项要求很高的运动,因为它需要速度、敏捷性、爆发力和有氧运动能力,以及快速反应和预测的能力,而且很少有研究在经过多周的训练计划后评估年轻球员的这些指标。本研究设计的计划实施了先前发表的神经肌肉训练计划的基本组成部分,还包括旨在提高动态平衡、敏捷性、速度和力量的练习。15 名青少年网球运动员(10 名女孩,5 名男孩;平均年龄 13.0 +/- 1.5 岁)经常参加当地的锦标赛和高中队参加了为期 6 周的监督计划。训练每周进行 3 次,每次 1.5 小时,包括动态热身、增强式和跳跃训练、力量训练(下肢、上肢、核心)、网球专项训练和柔韧性训练。训练后,双腿单腿三向交叉跳跃(p < 0.05)、正手基线(p = 0.006)和反手基线(p = 0.0008)测试、发球线(p = 0.0009)测试、1 球场自杀(p < 0.0001)、2 球场自杀(p = 0.02)和腹部耐力测试(p = 0.01)的单腿三向交叉跳跃均有显著提高,下肢力量提高了 15%,正手和反手基线测试提高了 10-11%,发球线测试提高了 18%,1 球场自杀提高了 21%,2 球场自杀提高了 10%,腹部耐力测试提高了 76%。在训练计划期间,没有运动员受伤或患上过度使用综合征。结果表明,该计划具有可行性、成本低,并且似乎能有效提高大多数测试的神经肌肉指标。我们的目标是开发可以在网球场上进行的训练和测试程序,这一目标已经实现。