Noutsos Konstantinos S, Meletakos Panagiotis G, Kepesidou Magdalini, Bogdanis Gregory C
School of Physical Education and Sports Science, National and Kapodistrian University of Athens, 17237 Athens, Greece.
J Funct Morphol Kinesiol. 2024 Oct 25;9(4):204. doi: 10.3390/jfmk9040204.
This study compared the effects of low- and moderate-volume supplementary plyometric training in preadolescent female handball players. : Thirty-nine preadolescent handball players (age: 12.9 ± 0.5 years, maturity offset: -1.50 ± 0.56 years) were randomly assigned into three groups: low-volume plyometric training group (LPT, = 12); moderate-volume plyometric training group (MPT, = 15); and control group (CG, = 12). The supplementary plyometric training program was performed twice per week for 10 weeks, along with normal training (3 times/week). Each supplementary session included two upper- and three lower-body exercises performed for two sets (LPT, 36-54 foot contacts, duration 12 min) or four sets (MPT, 72-108 foot contacts, duration 24 min). The CG performed technical handball drills for 20 min. Compared with the control group, both LPT and MPT resulted in similar improvements in modified T-test performance (15.1% and 18.6%, < 0.01, respectively); linear sprint performance over 5, 10, and 20 m (between 5.1% and 8.8%, = 0.02 to 0.001); countermovement jump (28.0% and 22.1%, < 0.05, respectively); and standing long jump (12.6% and 12.5%, = 0.024, respectively). Handgrip strength and overarm shot ball velocity improved similarly in all groups (CG, MPT, and LPT), by 8-11% ( < 0.01). Very-low-volume supplementary plyometric training performed for 12 min per session for two sessions per week results in considerable improvements in running speed, change of direction ability, and leg power and is as effective as a moderate-volume program. These findings are important for pre-adolescent female team sports players, who may benefit from a minimal but effective supplementary training, resulting in large benefits in leg speed and power.
本研究比较了低量和中等量的补充式增强式训练对青春期前女性手球运动员的影响。39名青春期前手球运动员（年龄：12.9±0.5岁，成熟偏移：-1.50±0.56岁）被随机分为三组：低量增强式训练组（LPT，n = 12）；中等量增强式训练组（MPT，n = 15）；以及对照组（CG，n = 12）。补充式增强式训练计划每周进行两次，共10周，同时进行正常训练（每周3次）。每次补充训练包括两组上肢练习和三组下肢练习，低量增强式训练组进行两组（36 - 54次足部接触，持续12分钟），中等量增强式训练组进行四组（72 - 108次足部接触，持续24分钟）。对照组进行20分钟的手球技术训练。与对照组相比，低量增强式训练组和中等量增强式训练组在改良T检验表现上均有相似程度的提高（分别为15.1%和18.6%，P < 0.01）；在5米、10米和20米的直线冲刺表现上（提高幅度在5.1%至8.8%之间，P = 0.02至0.00）；在反向纵跳上（分别为28.0%和22.1%，P < 0.05）；以及在立定跳远上（分别为12.6%和12.5%，P = 0.024）。所有组（对照组、中等量增强式训练组和低量增强式训练组）的握力和掷臂式投球速度均有相似程度的提高，提高了8 - 11%（P < 0.01）。每周两次、每次12分钟的极低量补充式增强式训练能使跑步速度、变向能力和腿部力量得到显著提高，且与中等量训练计划效果相同。这些发现对于青春期前的女性团队运动运动员很重要，她们可能会从最少但有效的补充训练中受益，从而在腿部速度和力量方面获得显著提升。
