Söhnlein Quirin, Müller Erich, Stöggl Thomas L
1Department of Sport Sciences and Kinesiology, Paris-Lodron University of Salzburg, Salzburg, Austria; 2Red Bull Soccer Academy West Africa Ltd., Sogakope, Ghana; and 3Department of Health Sciences, Swedish Winter Sports Research Center, Mid Sweden University, Östersund, Sweden.
J Strength Cond Res. 2014 Aug;28(8):2105-14. doi: 10.1519/JSC.0000000000000387.
Plyometric training (PT) programs are widely used to improve explosive actions in soccer players of various ages, although there is debate about optimal training duration and time course of improvement. Twenty-two early to mid-puberty elite soccer players were assigned to a control group (CG, n = 10, regular soccer training) or a plyometric training group (PTG, n = 12, regular soccer training substituted with 2 PT sessions each week). Both groups trained for 16 weeks during the in-season period. Control group performed only tests at baseline and after intervention, whereas PTG performed additional tests after 4, 8, and 12 weeks. During each test, subjects' performances in speed (10 and 30 m; 5 and 20 m), agility, shuttle run, multiple 5 bounds (MB5), and standing long jump (LJ) were recorded. The PTG showed improved performance in 20-m sprint time (-3.2%), agility time (-6.1%), MB5 distance (+11.8%), and LJ distance (+7.3%) (all, p ≤ 0.05) after 16 weeks. All these improvements were higher compared with CG (all, p ≤ 0.05). The time course of improvement in the PT group showed that 20-m sprint time improved after 16 weeks (p = 0.012); agility after 4 (p = 0.047) and 8 weeks (p = 0.004) but stopped after 12 weeks (p = 0.007); MB5 after 8 (p = 0.039), 12 (p = 0.028), and 16 weeks (p < 0.001); and LJ improved after 4 (p = 0.045), 12 (p = 0.008), and 16 weeks (p < 0.001). Plyometric training seems to be an appropriate training tool to enhance some but not all explosive actions. The results indicate that the duration of a PT program is highly dependent on what type of explosive actions should be improved, or whether several explosive actions should be improved at the same time.
增强式训练（PT）计划被广泛用于提高不同年龄段足球运动员的爆发力动作，尽管对于最佳训练时长和提高的时间进程存在争议。22名青春期早期至中期的精英足球运动员被分为对照组（CG，n = 10，进行常规足球训练）或增强式训练组（PTG，n = 12，用每周2次的增强式训练课程替代常规足球训练）。两组在赛季期间都训练了16周。对照组仅在基线和干预后进行测试，而PTG在第4、8和12周后还进行了额外测试。在每次测试中，记录受试者在速度（10米和30米；5米和20米）、敏捷性、往返跑、多次5米跳跃（MB5）和立定跳远（LJ）方面的表现。16周后，PTG在20米短跑时间（-3.2%）、敏捷性时间（-6.1%）、MB5距离（+11.8%）和LJ距离（+7.3%）方面表现有所改善（所有，p≤0.05）。与CG相比，所有这些改善都更高（所有，p≤0.05）。PT组的改善时间进程表明，20米短跑时间在16周后有所改善（p = 0.012）；敏捷性在4周（p = 0.047）和8周后（p = 0.004）有所改善，但在12周后停止（p = 0.007）；MB5在8周（p = 0.039）、12周（p = 0.028）和16周后（p < 0.001）有所改善；LJ在4周（p = 0.045）、12周（p = 0.008）和16周后（p < 0.001）有所改善。增强式训练似乎是一种合适的训练工具，可以增强部分而非全部的爆发力动作。结果表明，PT计划的时长高度依赖于应改善哪种类型的爆发力动作，或者是否应同时改善多种爆发力动作。
