Struminger Aaron H, Lewek Michael D, Goto Shiho, Hibberd Elizabeth, Blackburn J Troy
Human Performance Laboratory, Department of Kinesiology and Applied Physiology, University of Delaware, Newark, DE, USA.
Clin Biomech (Bristol). 2013 Aug;28(7):783-9. doi: 10.1016/j.clinbiomech.2013.06.010. Epub 2013 Jul 11.
Anterior cruciate ligament injuries occur frequently in athletics, and anterior cruciate ligament injury prevention programs may decrease injury risk. However, previous prevention programs that include plyometrics use a variety of exercises with little justification of exercise inclusion. Because gluteal and hamstring activation is thought to be important for preventing knee injuries, the purpose of this study was to determine which commonly used plyometric exercises produce the greatest activation of the gluteals and hamstrings.
EMG (Electromyography) amplitudes of the hamstring and gluteal muscles during preparatory and loading phases of landing were recorded in 41 subjects during 5 commonly used plyometric exercises. Repeated measures ANOVAs (Analysis of Variance) were used on 36 subjects to examine differences in muscle activation.
Differences in hamstring (P<.01) and gluteal (P<.01) activities were identified across exercises during the preparatory and landing phases. The single-leg sagittal plane hurdle hops produced the greatest gluteal and hamstring activity in both phases. The 180° jumps did not produce significantly greater gluteal or hamstring activity than any other exercise.
Single-leg sagittal plane hurdle hops may be the most effective exercise to activate the gluteals and hamstrings and may be important to include in anterior cruciate ligament injury prevention programs, given the importance of these muscles for limiting valgus loading of the knee. Because 180° jumps do not produce greater gluteal and hamstring activation than other plyometric exercises, their removal from injury prevention programs may be warranted without affecting program efficacy.
前交叉韧带损伤在体育运动中频繁发生，前交叉韧带损伤预防计划可能会降低损伤风险。然而，以往包括增强式训练的预防计划使用了各种练习，却很少有纳入这些练习的合理依据。由于臀肌和腘绳肌的激活被认为对预防膝关节损伤很重要，本研究的目的是确定哪些常用的增强式练习能使臀肌和腘绳肌产生最大程度的激活。
在41名受试者进行5种常用的增强式练习时，记录其落地准备阶段和加载阶段腘绳肌和臀肌的肌电图（EMG）幅度。对36名受试者使用重复测量方差分析来检验肌肉激活的差异。
在准备阶段和落地阶段，各练习之间的腘绳肌（P<0.01）和臀肌（P<0.01）活动存在差异。单腿矢状面跨栏跳在两个阶段都产生了最大的臀肌和腘绳肌活动。180°跳跃产生的臀肌或腘绳肌活动并不比其他任何练习显著更大。
单腿矢状面跨栏跳可能是激活臀肌和腘绳肌最有效的练习，鉴于这些肌肉对限制膝关节外翻负荷的重要性，可能对前交叉韧带损伤预防计划很重要。由于180°跳跃产生的臀肌和腘绳肌激活并不比其他增强式练习更大，在不影响计划效果的情况下，可能有必要将其从损伤预防计划中去除
