Gołaś Artur, Pietraszewski Przemysław, Roczniok Robert, Terbalyan Artur, Maszczyk Adam, Opaliński Rafał, Zając Adam
Institute of Sport Sciences, The Jerzy Kukuczka Academy of Physical Education, Katowice, Poland.
InnoGIO, Warszawa, Poland.
Biol Sport. 2024 Oct;41(4):69-76. doi: 10.5114/biolsport.2024.134754. Epub 2024 Mar 6.
The purpose of this study was to determine the effects of an 8 week targeted training program on speed, agility, and muscle asymmetries in soccer players. 32 elite soccer players were recruited for the study. Their age, body mass, and body height were 25.8 ± 7.3 years, 77.4 ± 11.1 kg, and 177.5 ± 9.8 cm, respectively. After the warm-up, participants performed two maximum 30 m sprints with a 5-minute rest interval between trials. After the linear sprint test, performed two repetitions of the COD randomized ZigZag test. The tests were performed at the beginning and at the end of the pre-season, which lasted for 8 weeks. EMG was measured bilaterally from the quadriceps, hamstrings, and gluteal muscles with shorts made of knitted fabric similar to elastic clothes. Athletes in the experimental group performed sport-specific targeted strength training based on movement patterns 4 times per week (Monday, Tuesday, Thursday, and Friday). The training included 6 bodyweight exercises (Bird Dog, Single-Leg Glute Bridge, Dead Bug, Side Plank, Reverse Lunge, and Clamshell), performed unilaterally in 5 sets of 10 repetitions of each exercise. The load progression included an additional set in each successive week of the experiment. The data analysis showed significant improvement in 5 m and 30 m sprints after applying the 8-week targeted training protocol. A statistically significant improvement in performance was also observed after the 8-week training period in case of COD, while the speed deficit also decreased significantly. The greatest improvements were observed during the COD test. As a result of repeated COD training over a period of 8 weeks, its technique was improved. Implementation of training methods, which target specific aspects of soccer in the pre-season training routines can improve key motor abilities for that sports discipline. A comprehensive training approach including speed, agility, and resistance training based on specific movement patterns should be applied by strength and conditioning practitioners in soccer teams to achieve peak physical performance and reduce injury risk due to the partial elimination of muscular asymmetries.
本研究的目的是确定一项为期8周的针对性训练计划对足球运动员速度、敏捷性和肌肉不对称性的影响。32名精英足球运动员被招募参与该研究。他们的年龄、体重和身高分别为25.8±7.3岁、77.4±11.1千克和177.5±9.8厘米。热身之后，参与者进行两次30米全力冲刺，两次测试之间休息5分钟。在直线冲刺测试之后，进行两次重复的随机化之字形变向跑测试。测试在为期8周的季前赛开始时和结束时进行。使用类似于弹性衣物的针织面料短裤，双侧测量股四头肌、腘绳肌和臀肌的肌电图。实验组的运动员基于运动模式每周进行4次（周一、周二、周四和周五）特定运动的针对性力量训练。训练包括6项自重训练（鸟狗式、单腿臀桥、死虫式、侧板式、反向弓步蹲和蚌式开合），每项练习单侧进行5组，每组10次重复。负荷进展包括在实验的每个连续周增加一组。数据分析表明，应用为期8周的针对性训练方案后，5米和30米冲刺有显著改善。在为期8周的训练期后，变向跑测试的表现也有统计学上的显著改善，同时速度差距也显著减小。在变向跑测试中观察到最大的改善。经过为期8周的重复变向跑训练，其技术得到了改进。在季前训练常规中实施针对足球特定方面的训练方法，可以提高该运动项目的关键运动能力。足球队的体能教练应采用包括基于特定运动模式的速度、敏捷性和阻力训练在内的综合训练方法，以实现最佳身体表现，并通过部分消除肌肉不对称来降低受伤风险。
