Exercise and Sport Science Department, School of Environmental and Life Sciences, University of Newcastle, Australia.
J Strength Cond Res. 2014 Jun;28(6):1538-51. doi: 10.1519/JSC.0000000000000309.
This study investigated the effects of a traditional speed and agility training program (TSA) and an enforced stopping program emphasizing deceleration (ESSA). Twenty college-aged team sport athletes (16 males, 4 females) were allocated into the training groups. Pretesting and posttesting included: 0-10, 0-20, 0-40 m sprint intervals, change-of-direction, and acceleration test (CODAT), T-test (multidirectional speed); vertical, standing broad, lateral, and drop jumps, medicine ball throw (power); Star Excursion Balance Test (posteromedial, medial, anteromedial reaches; dynamic stability); and concentric (240° · s(-1)) and eccentric (30° · s(-1)) knee extensor and flexor isokinetic testing (unilateral strength). Both groups completed a 6-week speed and agility program. The ESSA subjects decelerated to a stop within a specified distance in each drill. A repeated measures analysis of variance determined significant (p ≤ 0.05) within- and between-group changes. Effect sizes (Cohen's d) were calculated. The TSA group improved all speed tests (d = 0.29-0.96), and most power tests (d = 0.57-1.10). The ESSA group improved the 40-m sprint, CODAT, T-test, and most power tests (d = 0.46-1.31) but did not significantly decrease 0-10 and 0-20 m times. The TSA group increased posteromedial and medial excursions (d = 0.97-1.89); the ESSA group increased medial excursions (d = 0.99-1.09). The ESSA group increased concentric knee extensor and flexor strength, but also increased between-leg knee flexor strength differences (d = 0.50-1.39). The loading associated with stopping can increase unilateral strength. Coaches should ensure deceleration drills allow for appropriate sprint distances before stopping, and athletes do not favor 1 leg for stopping after deceleration.
本研究调查了传统速度和敏捷性训练计划（TSA）和强调减速的强制停止计划（ESSA）的效果。二十名大学生团队运动运动员（16 名男性，4 名女性）被分配到训练组。预测试和后测试包括：0-10、0-20、0-40m 冲刺间隔、变向和加速测试（CODAT）、T 测试（多方向速度）；垂直、站立宽、侧向和下落跳、药球投掷（力量）；星型伸展平衡测试（后内侧、内侧、前内侧伸展；动态稳定性）；和向心（240°·s(-1))和离心（30°·s(-1))膝关节伸肌和屈肌等速测试（单侧力量）。两组均完成了 6 周的速度和敏捷性训练计划。ESSA 组在每次训练中都要在指定距离内减速到停止。重复测量方差分析确定了组内和组间变化的显著差异（p ≤ 0.05）。计算了效应大小（Cohen's d）。TSA 组提高了所有速度测试（d = 0.29-0.96）和大多数力量测试（d = 0.57-1.10）。ESSA 组提高了 40m 冲刺、CODAT、T 测试和大多数力量测试（d = 0.46-1.31），但 0-10 和 0-20m 时间没有显著减少。TSA 组增加了后内侧和内侧伸展度（d = 0.97-1.89）；ESSA 组增加了内侧伸展度（d = 0.99-1.09）。ESSA 组增加了向心膝关节伸肌和屈肌力量，但也增加了两腿之间的膝关节屈肌力量差异（d = 0.50-1.39）。与停止相关的负荷可以增加单侧力量。教练应确保减速训练在停止前允许适当的冲刺距离，并且运动员在减速后不要偏向于用一条腿停止。
