阻力速度訓練與肌力訓練應用於100公尺運動表現之技術報告書

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Title:	阻力速度訓練與肌力訓練應用於100公尺運動表現之技術報告書
Authors:	陳易廷
Contributors:	體育學系運動教練碩博士班
Keywords:	阻力速度訓練肌力訓練速度訓練 resisted speed training strength training speed training
Date:	2023
Issue Date:	2024-03-07 10:26:17 (UTC+8)
Abstract:	為理解短跑運動表現優異的國家如何實際應用阻力速度訓練與肌力訓練的學術理論提升100公尺運動表現。方法：針對幾篇對於提升短跑運動表現重要文獻後加以追蹤後續研究分析延伸並且實際應用於實務訓練上。結論：以100公尺運動表現來講，很強調加速階段動作技術、途中跑階段動作技術與專項距離的肌力與體能需求。加速度階段動作技術與力量可以透過阻力速度訓練去提升水平力量，而途中跑階段需要提升運動員最大肌力、增加動作的發力率以利垂直力量的產生。長到短訓練法目標提升運動員身體能力來抵抗與恢復疲勞。短到長訓練法強調加速階段的動作與速度養成，強化加速階段的速度使最大速度也有所提升，末段速度下降的時間點跟著延後，能更有效地增進運動表現。年度訓練計畫的編排要留意運動員的身體情況與目標，基礎準備期的提升身體素質，賽前期的技術、肌力與體能轉換到專項上的狀況，賽季中維持運動能力與強調身體恢復，休賽季調整身體心理的狀態迎接下一個訓練週期的開始，最後要留意不同層級的運動員的訓練量，針對需求發展才能使運動員的運動生涯延長並追求最佳的運動表現。 Purpose: Understand how to apply the theory of resistance speed training and strength training to improve 100-meter sports performance. Method: Several important literatures on improving sprint performance were analyzed and extended for follow-up research and applied to practical training. Conclusion: Improve sprint performance, movement technique and strength in the acceleration phase can be improved through resistance speed training, the maximum velocity phase needs to improve the athlete's maximum muscle strength and increase the force rate of the movement to facilitate the generation of vertical strength. Long-to-short training method is to improve the athlete's physical ability to resist and recover from fatigue. Short-to-long training method emphasizes the development of movement and speed during the acceleration phase, so that the maximum velocity is also increased, and the time point of the final speed drop is delayed. The goal of the training plan is to improve the physical fitness during the basic preparation period, transfer the skills, muscle strength and physical fitness before the competition to special sports, maintain athletic ability and emphasize physical recovery during the season, adjust the physical and psychological state in the off season to welcome the beginning of the next training cycle. Plan the amount of training according to the needs of athletes to prolong their sports career and pursue the best sports performance.
Appears in Collections:	[Graduate Institute of Sport Coaching Science ] thesis

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