1Department of Physical Activity Sciences, University of Los Lagos, Osorno, Chile; 2Canadian Sport Institute Pacific, Vancouver, Canada; 3Canadian Soccer Association, Ottawa, Canada; 4Family Health Center of Los Lagos, Health Promotion Program, Los Lagos, Chile; 5Laboratory of Exercise Sciences, MEDS Clinic, Santiago, Chile; 6Physical Education Department, University of La Frontera, Temuco, Chile; 7Laboratory of Physiology, Department of Biological Science, Faculty of Biological Sciences, Andrés Bello University, Viña del Mar, Chile; 8Kinesiology School, Faculty of Rehabilitation Sciences, Andrés Bello University, Viña del Mar, Chile; 9Cellular Physiology Laboratory, Biomedical Department, Faculty of Health Science, University of Antofagasta, Antofagasta, Chile; and 10Department of Health Sciences, Public University of Navarre, Tudela, Spain.
J Strength Cond Res. 2014 May;28(5):1335-42. doi: 10.1519/JSC.0000000000000284.
Integrating specific training methods to improve explosive actions and endurance in youth soccer is an essential part of players' development. This study investigated the efficiency of short-term vertical plyometric training program within soccer practice to improve both explosive actions and endurance in young soccer players. Seventy-six players were recruited and assigned either to a training group (TG; n = 38; 13.2 ± 1.8 years) or a control group (CG; n = 38; 13.2 ± 1.8 years) group. All players trained twice per week, but the TG followed a 7-week plyometric program implemented within soccer practice, whereas the CG followed regular practice. Twenty-meter sprint time (20-m), Illinois agility test time, countermovement jump (CMJ) height, 20- (RSI20) and 40- (RSI40) cm drop jump reactive strength index, multiple 5 bounds distance (MB5), maximal kicking test for distance (MKD), and 2.4-km time trial were measured before and after the 7-week period. Plyometric training induced significant (p ≤ 0.05) and small to moderate standardized effect (SE) improvement in the CMJ (4.3%; SE = 0.20), RSI20 (22%; SE = 0.57), RSI40 (16%; SE = 0.37), MB5 (4.1%; SE = 0.28), Illinois agility test time (-3.5%, SE = -0.26), MKD (14%; SE = 0.53), 2.4-km time trial (-1.9%; SE = -0.27) performances but had a trivial and nonsignificant effect on 20-m sprint time (-0.4%; SE = -0.03). No significant improvements were found in the CG. An integrated vertical plyometric program within the regular soccer practice can substitute soccer drills to improve most explosive actions and endurance, but horizontal exercises should also be included to enhance sprinting performance.
将特定的训练方法融入青少年足球中，以提高爆发力和耐力是球员发展的重要组成部分。本研究调查了短期垂直增强式训练方案在足球训练中提高青少年足球运动员爆发力和耐力的效率。招募了 76 名球员，并将他们分配到训练组（TG；n = 38；13.2 ± 1.8 岁）或对照组（CG；n = 38；13.2 ± 1.8 岁）。所有球员每周训练两次，但 TG 遵循在足球训练中实施的 7 周增强式训练方案，而 CG 则遵循常规训练。20 米冲刺时间（20-m）、伊利诺伊州敏捷测试时间、反跳高度、20-（RSI20）和 40-（RSI40）cm 下落跳反应强度指数、多次 5 次跳远距离（MB5）、最大踢远距离测试（MKD）和 2.4 公里计时赛在 7 周训练前后进行测量。增强式训练引起了 CMJ（4.3%；SE = 0.20）、RSI20（22%；SE = 0.57）、RSI40（16%；SE = 0.37）、MB5（4.1%；SE = 0.28）、伊利诺伊州敏捷测试时间（-3.5%，SE = -0.26）、MKD（14%；SE = 0.53）、2.4 公里计时赛（-1.9%；SE = -0.27）的显著（p ≤ 0.05）和小到中等标准化效应（SE）改善，但对 20-m 冲刺时间（-0.4%；SE = -0.03）的影响微不足道且无统计学意义。CG 中没有发现显著的改善。在常规足球训练中融入垂直增强式训练方案可以替代足球训练来提高大多数爆发力和耐力，但也应该包括水平练习来提高短跑表现。
