6주 동안 M대학의 배구선수 10명을 대상으로 리그 후의 컨트롤 기간과 6주간의 복합트레이닝 개입기간으로 나누었다. 하지 근력 및 순발력의 향상과 요부 및 척추의 안정화를 위해 근파워 트레이닝과 요부안정화 트레이닝을 병행한 복합트레이닝을 실시하였다. 배구 선수들의 순발력, 민첩성, 근지구력 등의 근력향상을 위하여 6주 동안 주2회 13가지 동작을 서킷 트레이닝으로 실시하였다. 본 트레이닝의 프로그램은 슈퍼맨 자세, 메디슨 볼 던지기, 덤벨 스쿼트 숄더프레스, 의자 발 교차하며 뛰기, 스위머 자세, 버피 점프, 한발 사이드 점프, ...
6주 동안 M대학의 배구선수 10명을 대상으로 리그 후의 컨트롤 기간과 6주간의 복합트레이닝 개입기간으로 나누었다. 하지 근력 및 순발력의 향상과 요부 및 척추의 안정화를 위해 근파워 트레이닝과 요부안정화 트레이닝을 병행한 복합트레이닝을 실시하였다. 배구 선수들의 순발력, 민첩성, 근지구력 등의 근력향상을 위하여 6주 동안 주2회 13가지 동작을 서킷 트레이닝으로 실시하였다. 본 트레이닝의 프로그램은 슈퍼맨 자세, 메디슨 볼 던지기, 덤벨 스쿼트 숄더프레스, 의자 발 교차하며 뛰기, 스위머 자세, 버피 점프, 한발 사이드 점프, 엎드려 사선 팔, 다리 들기, 한발 교차 점프, 측면 점프, 원판 사선 몸통 회전, 두 팔 벌려 가슴 들어올리기, 보수볼 사이드 점프를 실시하였다. 종목간 거리는 5m 거리를 두었으며, 종목 이동 간의 휴식시간은 1분이 넘지 않도록 하였다. 그리고 전 종목이 끝나는 시점을 1세트로 하였다. 그 후 체력의 차이를 검증하기 위하여 컨트롤 기간과 프로그램 개입기간으로 나누어 비교분석하였다.
6주 동안 M대학의 배구선수 10명을 대상으로 리그 후의 컨트롤 기간과 6주간의 복합트레이닝 개입기간으로 나누었다. 하지 근력 및 순발력의 향상과 요부 및 척추의 안정화를 위해 근파워 트레이닝과 요부안정화 트레이닝을 병행한 복합트레이닝을 실시하였다. 배구 선수들의 순발력, 민첩성, 근지구력 등의 근력향상을 위하여 6주 동안 주2회 13가지 동작을 서킷 트레이닝으로 실시하였다. 본 트레이닝의 프로그램은 슈퍼맨 자세, 메디슨 볼 던지기, 덤벨 스쿼트 숄더프레스, 의자 발 교차하며 뛰기, 스위머 자세, 버피 점프, 한발 사이드 점프, 엎드려 사선 팔, 다리 들기, 한발 교차 점프, 측면 점프, 원판 사선 몸통 회전, 두 팔 벌려 가슴 들어올리기, 보수볼 사이드 점프를 실시하였다. 종목간 거리는 5m 거리를 두었으며, 종목 이동 간의 휴식시간은 1분이 넘지 않도록 하였다. 그리고 전 종목이 끝나는 시점을 1세트로 하였다. 그 후 체력의 차이를 검증하기 위하여 컨트롤 기간과 프로그램 개입기간으로 나누어 비교분석하였다.
Ten volleyball player subjects of M university were placed into a 6-week long control period after the end of a league season, then into a 6-week long period of combined training. For the enhancement of the lower-body muscular power & reflexes, and the stabilisation of the waist, the combined traini...
Ten volleyball player subjects of M university were placed into a 6-week long control period after the end of a league season, then into a 6-week long period of combined training. For the enhancement of the lower-body muscular power & reflexes, and the stabilisation of the waist, the combined training was carried out through the concurrent execution of muscle-power training and waist-stabilization training exercises. In order to improve the players' reflexes, agility, and muscular endurance, 13 different exercises were implemented into a circuit training that was done twice a week, for 6 weeks.
The program of this training included the superman pose, medicine ball put, dumbbell squat to shoulder press, cross to run with chair and foot, swimmer pose, Burpee jump, one-foot side jump, lie face down with diagonal arm, leg raising, one-foot jump intersection, lateral jump, original diagonal-torso rotation, chest lifting with opening arms, and bosu ball side jump. The distance between the exercise stations was 5m, and the resting period between each exercise station was made sure to be less than 1 minute. 1 set was set to be a full cycle around all 13 stations. The difference in physical fitness was verified by a comparative analysis that was conducted during the 6-week control period and during the 6-week combined training period. A significant change of isokinetic muscular strength in the lower limbs and a significant increase in torque was shown(p<.01) in both maximum muscular strength and weight of the extension & flexion on the left side and the extension on the right side after the combined training period. However, a statistically significant improvement wasn't indicated in torque on the maximum muscular strength and weight with regards to the right-side flexion, although it did show a numerical value increase in comparison to the control period. The cause of this phenomenon was determined to be the influence of the dominant foot that is used when jumping as 2 out of 10 subjects are left-handed.
Ten volleyball player subjects of M university were placed into a 6-week long control period after the end of a league season, then into a 6-week long period of combined training. For the enhancement of the lower-body muscular power & reflexes, and the stabilisation of the waist, the combined training was carried out through the concurrent execution of muscle-power training and waist-stabilization training exercises. In order to improve the players' reflexes, agility, and muscular endurance, 13 different exercises were implemented into a circuit training that was done twice a week, for 6 weeks.
The program of this training included the superman pose, medicine ball put, dumbbell squat to shoulder press, cross to run with chair and foot, swimmer pose, Burpee jump, one-foot side jump, lie face down with diagonal arm, leg raising, one-foot jump intersection, lateral jump, original diagonal-torso rotation, chest lifting with opening arms, and bosu ball side jump. The distance between the exercise stations was 5m, and the resting period between each exercise station was made sure to be less than 1 minute. 1 set was set to be a full cycle around all 13 stations. The difference in physical fitness was verified by a comparative analysis that was conducted during the 6-week control period and during the 6-week combined training period. A significant change of isokinetic muscular strength in the lower limbs and a significant increase in torque was shown(p<.01) in both maximum muscular strength and weight of the extension & flexion on the left side and the extension on the right side after the combined training period. However, a statistically significant improvement wasn't indicated in torque on the maximum muscular strength and weight with regards to the right-side flexion, although it did show a numerical value increase in comparison to the control period. The cause of this phenomenon was determined to be the influence of the dominant foot that is used when jumping as 2 out of 10 subjects are left-handed.
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#복합트레이닝 배구전문체력 서브 스파이크
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