平衡训练对篮球选手有用

赛乐中国

Balance training program effective for basketball players

April 15, 2010

Several studies have shown that balance exercises and “neuromuscular training” are effective at reducing injuries in athletes. Neuromuscular exercises typically incorporate products such as Thera-Band® Stability Trainers, Stability Discs, balance boards, and exercise balls. Athletic training researchers wanted to determine if a neuromuscular training program was effective at improving balance in high school athletes.

有几项研究表明平衡训练和“神经肌肉训练”对运动员减少伤害有用。神经肌肉练习主要包括的产品有赛乐稳定性训练垫，平衡盘，平衡板和专业训练球。运动训练研究者想知道是否提高了高校运动员的平衡能力对神经肌肉训练项目有效。

Two groups of female basketball players were assigned to either a 6-week neuromuscular exercise program or a control group (the subjects weren’t randomized; they were assigned to a group based on their school). Athletes were tested for their static balance and dynamic balance; the static balance test (BESS) used foam pads to create an unstable surface to evaluate postural stability.

两组女篮球选手被分到一组6周的神经肌肉练习项目中和一组被分到控制组（被试者是随机分配的，根据学校来分组）运动员对静态平衡和动态平衡进行测试；静态平衡测试采用泡沫轴来创造不稳定表面提高身体稳定性。

The exercise group completed a twice a week, 6-week program that included 4 training stations: functional strengthening, plyometrics, agility training, and balance training. Each session lasted about 1.5 hours. The functional training station utilized elastic band loops and exercise balls, and the balance station utilized foam rolls.

练习组完成每周两次，六周的训练包括了四种训练目标：功能增强，增强式训练，灵敏性训练，平衡训练。每个部分持续1.5小时。功能性训练利用弹力环和专业训练球，平衡训练利用泡沫轴。

After analysis of the 50 athletes completing the study, the authors found significant improvements in both static and dynamic balance. While these results may sound intuitive, other studies have shown no increase in balance with more simple balance exercises, possibly due to a ceiling effect or lack of neuromuscular stimulus. This study, however, suggests a more robust neuromuscular “circuit” training program may be more effective. Unfortunately, the authors did not look at functional performance or subsequent injury rates, which may demonstrate more meaningful outcomes.

50名运动员完成了这项研究的分析之后，作者发现静态和动态平衡都得到明显的改善。这些结果可能是声音直觉，其他的研究表明用其他简单的平衡练习没有增加平衡能力，可能由于上限效应或者缺乏神经肌肉刺激。这项研究，然而，建议更强健的神经肌肉循环训练可能会更有效。不幸的是，作者并没有考虑到功能性或者是后来的受伤率，这将证明更有意义的结果。

In summary, Thera-Band elastic loops, stability trainers, and exercise balls can be used as part of a neuromuscular circuit training program to improve balance in high school athletes.

总体来说，赛乐弹力带，稳定性训练垫和专业训练球可以用于高校运动员中作为神经肌肉循环训练的一部分去提高平衡能力。

Visit the Thera-Band Academy Stability Training Portal Here

McLeod TC, et al. Balance improvements in female high school basketball players after a 6-week neuromuscular-training program.

---

Related posts:

1.    Training program improves throwing accuracy in baseball players

2.    Balance training effective at reducing falls and improving function

3.    Balance Training Reduces Ankle Re-Injury

4.    Neuromuscular exercise program effective for ACL Rehabilitation

5.    Systematic review suggests how to improve balance with specific balance exercises

该贴已经同步到 赛乐中国的微博