爆发力和弹跳，跳得更高靠什么

参考文献 · 25

1. Kurokawa, S., Fukunaga, T., & Fukashiro, S. (2001). Behavior of fascicles and tendinous structures of human gastrocnemius during vertical jumping. Journal of Applied Physiology, 90(4), 1349-1358. Ultrasonography of the medial gastrocnemius in eight male subjects doing squat jumps (no countermovement). From 350 to 100 ms before toe-off the muscle-tendon length was almost constant while fascicles shortened by 26% and tendinous structures were stretched by 6%, storing 4.9 J of elastic energy; in the last 100 ms, 'although fascicles generated force quasi-isometrically, MTC shortened rapidly by 5.3%, releasing prestored elastic energy with a higher peak positive power than that of fascicles.' Conclusion: 'the compliance of tendinous structures, together with no yielding of muscle fibers, allows MTC to effectively generate relatively large power at a high joint angular velocity region during the last part of push-off' (abstract, PMID 11247934). 10.1152/jappl.2001.90.4.1349
2. Maffiuletti, N. A., Aagaard, P., Blazevich, A. J., Folland, J., Tillin, N., & Duchateau, J. (2016). Rate of force development: physiological and methodological considerations. European Journal of Applied Physiology, 116(6), 1091-1116. Narrative review. Rate of force development '(1) seems to be mainly determined by the capacity to produce maximal voluntary activation in the early phase of an explosive contraction (first 50-75 ms), particularly as a result of increased motor unit discharge rate; (2) can be improved by both explosive-type and heavy-resistance strength training in different subject populations, mainly through an improvement in rapid muscle activation; (3) is quite difficult to evaluate in a valid and reliable way' (abstract, PMID 26941023). Full text (PMC4875063): a rapid rise in force in the initial phase of a voluntary contraction (0-300 ms) 'is vital not only to the trained athlete but also to the elderly individual who needs to counteract sudden perturbations in postural balance'; maximal torque in isometric contractions is reached only after more than 300 ms; the rate of tension development is faster in type II than type I fibres, and fibre type composition varies widely between individuals; older adults (71-84 years) showed a 48% slower RFD and a 27% lower motor unit discharge rate at the onset of ballistic ankle dorsiflexions than young adults (about 20 years). 10.1007/s00421-016-3346-6
3. Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of Applied Physiology, 93(4), 1318-1326. 'The maximal rate of rise in muscle force [rate of force development (RFD)] has important functional consequences as it determines the force that can be generated in the early phase of muscle contraction (0-200 ms).' 15 male subjects measured before and after 14 weeks of heavy-resistance strength training (38 sessions): maximal isometric quadriceps strength rose from 291.1 to 339.0 N·m; contractile RFD rose at 30, 50, 100 and 200 ms after contraction onset (for example from 1,601 to 2,020 N·m/s at 30 ms); normalized to MVC, RFD rose 15%; EMG amplitude rose 22-143% and rate of EMG rise 41-106% in the first 200 ms. Conclusion: 'increases in explosive muscle strength (contractile RFD and impulse) were observed after heavy-resistance strength training. These findings could be explained by an enhanced neural drive, as evidenced by marked increases in EMG signal amplitude and rate of EMG rise in the early phase of muscle contraction' (abstract, PMID 12235031). 10.1152/japplphysiol.00283.2002
4. Balachandran, A. T., Steele, J., Angielczyk, D., Belio, M., Schoenfeld, B. J., Quiles, N., Askin, N., & Abou-Setta, A. M. (2022). Comparison of power training vs traditional strength training on physical function in older adults: a systematic review and meta-analysis. JAMA Network Open, 5(5), e2211623. 20 RCTs, 566 healthy community-living adults aged 60 or older (mean 70.1 years, 65% women), comparing power training (lifting weights fast and lowering under control) with traditional strength training. Power training was associated with better physical function in 13 RCTs (n = 383; SMD 0.30, 95% CI 0.05-0.54), low-certainty evidence. Full text (PMC9096601): 'There were no serious adverse events reported for either group'; adverse events were insufficiently reported in 14 of 20 RCTs; most trials were short (12 weeks) and small. Conclusion: 'PT was associated with a modest improvement in physical function compared with traditional strength training in healthy, community-living older adults. However, high-quality, larger RCTs are required to draw more definitive conclusions' (abstract, PMID 35544136). 10.1001/jamanetworkopen.2022.11623
5. NHS. (2025). Heel pain (page last reviewed 24 October 2025). Sudden sharp pain in the heel, swelling, a popping or snapping sound during the injury and difficulty walking may be a heel fracture or a ruptured Achilles tendon; pain in the back of the heel, ankle and calf may be Achilles tendonitis. Do not try to diagnose the cause yourself. Contact NHS 111 urgently if you have severe heel pain after an injury, feel faint, dizzy or sick from the pain, have an ankle or foot that has changed shape or is at an odd angle, heard a snap, grinding or popping noise at the time of injury, are not able to walk, are not able to walk on your tiptoes, are not able to walk up the stairs, or have swelling and bruising in your calf and ankle. www.nhs.uk/symptoms/foot-pain/heel-pain
6. NHS. (2023). Knee pain (page last reviewed 21 December 2023). Pain between the kneecap and shin, often caused by repetitive running or jumping, may be tendonitis. A knee that is unstable, gives way when you try to stand or cannot be straightened, perhaps with a popping sound during the injury, may be a torn ligament, tendon or meniscus or cartilage damage. Get advice from 111 now if the knee is very painful, you cannot move it or put any weight on it, it is badly swollen or has changed shape, it locks, gives way or painfully clicks, or you have a very high temperature with redness or heat around the knee. www.nhs.uk/symptoms/knee-pain
7. NHS. (2026). Heart attack: symptoms. Symptoms can include chest pain that may feel like crushing or squeezing on the chest and may spread to the arm, neck and jaw; feeling short of breath; feeling or being sick; feeling like indigestion; sweating; and pale, blue or grey skin. Call 999 for chest pain that feels tight or like squeezing, or that spreads to the arms, neck or jaw, with severe difficulty breathing, or if someone becomes unresponsive. A heart attack needs emergency treatment in hospital (page last reviewed 31 March 2026). www.nhs.uk/conditions/heart-attack/symptoms
8. NHS. (2026). Fainting (page last reviewed 17 August 2026). Fainting is when you pass out for a short time; it is not usually serious, but anyone who has fainted should see a GP to find out what might have caused it. Causes can include standing up too quickly (which could be a sign of low blood pressure), not eating or drinking enough, being too hot, being very upset or in severe pain, heart problems, and taking drugs or drinking too much alcohol. Call 999 if someone is not breathing, cannot be woken up within 1 minute, has not fully recovered or has difficulty with speech or movement, has chest pain or a pounding, fluttering or irregular heartbeat (palpitations), has seriously hurt themselves before or after fainting, is shaking or jerking (a seizure), fainted while exercising, or fainted while lying down; do not drive yourself to A&E. If you feel about to faint: lie down with your legs raised, or if you cannot, sit with your head lowered between your knees; drink some water; cross your legs while standing up or rock up and down on your toes; clench your fists. If you see someone faint: check whether they respond by gently shaking their shoulders and asking loudly; if not, shout for help and tilt back the head and lift the chin; listen for breathing for at least 10 seconds; if they are breathing normally, lay them on their back and raise their legs (on their side if pregnant, especially over 28 weeks); they usually wake up within 30 seconds. www.nhs.uk/conditions/fainting
9. Van Cutsem, M., Duchateau, J., & Hainaut, K. (1998). Changes in single motor unit behaviour contribute to the increase in contraction speed after dynamic training in humans. The Journal of Physiology, 513 Pt 1, 295-305. Five subjects trained the ankle dorsiflexors for 12 weeks with fast dorsiflexions against 30-40% of maximal strength. Training raised maximal voluntary contraction and the speed of ballistic contraction; 'This last enhancement was mainly related to neural adaptations since the time course of the muscle twitch induced by electrical stimulation remained unaffected.' During ballistic contractions motor units 'were activated earlier and had a greater maximal firing frequency'; the share of sampled units firing brief 2-5 ms doublets rose from 5.2% to 32.7%. Conclusion: 'It is likely that earlier motor unit activation, extra doublets and enhanced maximal firing rate contribute to the increase in the speed of voluntary muscle contraction after dynamic training' (abstract, PMID 9782179). 10.1111/j.1469-7793.1998.295by.x
10. Moritani, T., & deVries, H. A. (1979). Neural factors versus hypertrophy in the time course of muscle strength gain. American Journal of Physical Medicine, 58(3), 115-130. A small training study, not a randomized trial: 7 young men and 8 women, 8 weeks of isotonic strength training. Neural factors accounted for the larger share of the initial strength gain; after the first 3 to 5 weeks hypertrophy became the dominant factor. The abstract gives no percentage split between neural and hypertrophic contributions (abstract, PMID 453338). pubmed.ncbi.nlm.nih.gov/453338
11. Bobbert, M. F., Gerritsen, K. G., Litjens, M. C., & Van Soest, A. J. (1996). Why is countermovement jump height greater than squat jump height? Medicine & Science in Sports & Exercise, 28(11), 1402-1412. Six male volleyball players; even with the same body position at the start of push-off, countermovement jump height was on average 3.4 cm greater than squat jump height. 'The greater jump height in CMJ was attributed to the fact that the countermovement allowed the subjects to attain greater joint moments at the start of push-off.' 'According to simulation results, storage and reutilization of elastic energy could be ruled out as explanation for the enhancement of performance in CMJ over that in SJ. The crucial contribution of the countermovement seemed to be that it allowed the muscles to build up a high level of active state (fraction of attached cross-bridges) and force before the start of shortening, so that they were able to produce more work over the first part of their shortening distance' (abstract, PMID 8933491). 10.1097/00005768-199611000-00009
12. Van Hooren, B., & Zolotarjova, J. (2017). The difference between countermovement and squat jump performances: a review of underlying mechanisms with practical applications. Journal of Strength and Conditioning Research, 31(7), 2011-2020. 'Countermovement jump performance is almost always better than SJ performance, and the difference in performance is thought to reflect an effective utilization of the stretch-shortening cycle.' Conclusion: 'the difference in performance may primarily be related to the greater uptake of muscle slack and the buildup of stimulation during the countermovement in a CMJ. Elastic energy may also have a small contribution to an enhanced CMJ performance. Therefore, a larger difference between the jumps is not necessarily a better indicator of high-intensity sports performance' (abstract, PMID 28640774). 10.1519/JSC.0000000000001913
13. Bohm, S., Mersmann, F., & Arampatzis, A. (2015). Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Medicine - Open, 1(1), 7. 27 studies (37 interventions of at least 8 weeks, 264 healthy adults aged 18-50, Achilles or patellar tendon): stiffness SMD 0.70, Young's modulus SMD 0.69, cross-sectional area SMD 0.24, all significant. Stiffness adaptation depended on loading intensity but not on contraction type; 'Although not significantly different, SMD was higher for interventions with longer duration (≥12 weeks).' Conclusion: 'tendons are highly responsive to diverse loading regimens. However, the data strongly suggests that loading magnitude in particular plays a key role for tendon adaptation in contrast to muscle contraction type' (abstract, PMID 27747846). 10.1186/s40798-015-0009-9
14. Magnusson, S. P., Langberg, H., & Kjaer, M. (2010). The pathogenesis of tendinopathy: balancing the response to loading. Nature Reviews Rheumatology, 6(5), 262-268. Mechanical loading upregulates collagen expression and synthesis in tendon: 'This increase in collagen formation peaks around 24 h after exercise and remains elevated for about 3 days. The degradation of collagen proteins also rises after exercise, but seems to peak earlier than the synthesis.' 'Despite the ability of tendons to adapt to loading, repetitive use often results in injuries, such as tendinopathy'; microrupture and material fatigue are suggested injury mechanisms, implying one or more weak links in the structure (abstract, PMID 20308995). 10.1038/nrrheum.2010.43
15. Heinemeier, K. M., Schjerling, P., Heinemeier, J., Magnusson, S. P., & Kjaer, M. (2013). Lack of tissue renewal in human adult Achilles tendon is revealed by nuclear bomb 14C. The FASEB Journal, 27(5), 2074–2079. Bomb-pulse 14C in 28 forensic Achilles tendon core samples and 4 muscle samples: the tendon core retained 14C levels matching the atmosphere several decades before sampling, showing very limited tissue turnover, while muscle showed continuous turnover (abstract, PMID 23401563). 10.1096/fj.12-225599
16. Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41(6), 349-355. Meta-analysis of randomised and non-randomised controlled trials in healthy individuals (26 studies). Pooled improvement in jump height with plyometric training: squat jump 4.7% (95% CI 1.8 to 7.6), countermovement jump 8.7% (7.0 to 10.4), countermovement jump with arm swing 7.5% (4.2 to 10.8), drop jump 4.7% (0.8 to 8.6); effect sizes 0.44, 0.88, 0.74 and 0.62. Conclusion: 'PT provides a statistically significant and practically relevant improvement in vertical jump height with the mean effect ranging from 4.7% (SJ and DJ), over 7.5% (CMJA) to 8.7% (CMJ). These results justify the application of PT for the purpose of development of vertical jump performance in healthy individuals' (abstract, PMID 17347316). 10.1136/bjsm.2007.035113
17. Cormie, P., McGuigan, M. R., & Newton, R. U. (2010). Adaptations in athletic performance after ballistic power versus strength training. Medicine & Science in Sports & Exercise, 42(8), 1582-1598. Relatively weak men (n = 24) randomized to heavy strength training (back squats at 75-90% of 1RM), ballistic power training (maximal-effort jump squats at 0-30% of 1RM) or control, three sessions a week for 10 weeks. Jump and sprint performance improved in both training groups with no significant difference between them (jump peak power: strength 17.7%, power 17.6%; 40-m sprint: 2.2% and 3.6%); squat 1RM rose 31.2% with strength training versus 4.5% with power training. Conclusion: 'Improvements in athletic performance were similar in relatively weak individuals exposed to either ballistic power training or heavy strength training for 10 wk... The ability of strength training to render similar short-term improvements in athletic performance as ballistic power training, coupled with the potential long-term benefits of improved maximal strength, makes strength training a more effective training modality for relatively weak individuals' (abstract, PMID 20139780). 10.1249/MSS.0b013e3181d2013a
18. Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: part 2 - training considerations for improving maximal power production. Sports Medicine, 41(2), 125-146. Narrative review. 'First, a fundamental relationship exists between strength and power, which dictates that an individual cannot possess a high level of power without first being relatively strong. Thus, enhancing and maintaining maximal strength is essential when considering the long-term development of power.' 'Ballistic, plyometric and weightlifting exercises can be used effectively as primary exercises within a power training programme that enhances maximal power'; plyometric exercises should involve stretch rates and loads similar to the sport. 'A training programme that focuses on the least developed factor contributing to maximal power will prompt the greatest neuromuscular adaptations and therefore result in superior performance improvements for that individual' (abstract, PMID 21244105). 10.2165/11538500-000000000-00000
19. Kubo, K., Morimoto, M., Komuro, T., Yata, H., Tsunoda, N., Kanehisa, H., & Fukunaga, T. (2007). Effects of plyometric and weight training on muscle-tendon complex and jump performance. Medicine & Science in Sports & Exercise, 39(10), 1801-1810. Ten subjects trained the plantar flexors for 12 weeks, plyometric training (hopping and drop jumps) on one leg and weight training (80% of 1RM) on the other. 'Tendon stiffness increased significantly for WT, but not for PT. Conversely, joint stiffness increased significantly for PT, but not for WT. Whereas PT increased significantly jump heights of SJ, CMJ, and DJ, WT increased SJ only. The relative increases in jump heights were significantly greater for PT than for WT'; muscle activation during jumping changed no differently between legs. Conclusion: 'the jump performance gains after plyometric training are attributed to changes in the mechanical properties of muscle-tendon complex, rather than to the muscle activation strategies' (abstract, PMID 17909408). 10.1249/mss.0b013e31813e630a
20. Prapavessis, H., & McNair, P. J. (1999). Effects of instruction in jumping technique and experience jumping on ground reaction forces. Journal of Orthopaedic & Sports Physical Therapy, 29(6), 352-356. Randomized controlled trial in 91 non-impaired subjects who jumped from a 300 mm box and tried to land as softly as possible on a force plate. Those given instructions to focus on hip and knee joint motion and a forefoot landing reduced peak ground reaction force from 4.53 to 3.57 times body weight; those asked only to use the experience of their first jump did not (4.51 to 4.33). Conclusion: 'High ground reaction forces may be a precipitating factor associated with an injury, where the site of tissue damage would benefit from decreased forces. These findings support the use of instructions related to joint motion to reduce landing forces' (abstract, PMID 10370919). 10.2519/jospt.1999.29.6.352
21. Devita, P., & Skelly, W. A. (1992). Effect of landing stiffness on joint kinetics and energetics in the lower extremity. Medicine & Science in Sports & Exercise, 24(1), 108-115. Eight female athletes landed from a 59 cm fall with soft (on average 117 degrees of knee flexion) and stiff (77 degrees) landings. 'The stiff landing had larger GRFs'; 'The hip and knee muscles absorbed more energy in the soft landing (hip, -0.60 vs -0.39 W.kg-1; knee, -0.89 vs -0.61 W.kg-1), while the ankle muscles absorbed more in the stiff landing (-0.88 vs -1.00 W.kg-1)' (abstract, truncated at 250 words, PMID 1548984). 10.1249/00005768-199201000-00018
22. Visnes, H., & Bahr, R. (2013). Training volume and body composition as risk factors for developing jumper's knee among young elite volleyball players. Scandinavian Journal of Medicine & Science in Sports, 23(5), 607-613. Four-year prospective cohort of 141 healthy elite volleyball students aged 16-18; 28 developed jumper's knee. Boys had three to four times the risk of girls; volleyball training had an odds ratio of 1.72 (1.18-2.53) for every extra hour trained, and match exposure an odds ratio of 3.88 (1.80-8.40) for every extra set played per week; body composition did not differ. Conclusion: 'male gender, a high volume of volleyball training and match exposure were risk factors for developing jumper's knee' (abstract, PMID 22260424). 10.1111/j.1600-0838.2011.01430.x
23. Skelton, D. A., Greig, C. A., Davies, J. M., & Young, A. (1994). Strength, power and related functional ability of healthy people aged 65-89 years. Age and Ageing, 23(5), 371-377. Cross-sectional study of 50 healthy men and 50 healthy women evenly spread across ages 65-89. 'The differences in isometric strength and leg extensor power over the age range were equivalent to losses of 1-2% per annum and approximately 3 1/2% per annum, respectively. The decline of explosive power was faster than the decline of knee extensor strength in men (p = 0.0001), but not significantly so in women (p = 0.08). Power standardized for body weight influenced chair rise time and step height' (abstract, PMID 7825481). 10.1093/ageing/23.5.371
24. Reid, K. F., & Fielding, R. A. (2012). Skeletal muscle power: a critical determinant of physical functioning in older adults. Exercise and Sport Sciences Reviews, 40(1), 4-12. Review: 'Muscle power declines earlier and more precipitously with advancing age compared with muscle strength. Peak muscle power also has emerged as an important predictor of functional limitations in older adults.' The authors' working hypothesis is that lower extremity muscle power is 'a more discriminant variable for understanding the relationships between impairments, functional limitations, and resultant disability with aging' (abstract, PMID 22016147). 10.1097/JES.0b013e31823b5f13
25. Riebe, D., Franklin, B. A., Thompson, P. D., Garber, C. E., Whitfield, G. P., Magal, M., & Pescatello, L. S. (2015). Updating ACSM's recommendations for exercise preparticipation health screening. Medicine & Science in Sports & Exercise, 47(11), 2473-2479. ACSM roundtable: 'there is considerable evidence that exercise is safe for most people and has many associated health and fitness benefits; exercise-related cardiovascular events are often preceded by warning signs/symptoms; and the cardiovascular risks associated with exercise lessen as individuals become more physically active/fit.' The new screening model rests on current activity level, the presence of signs or symptoms or known cardiovascular, metabolic or renal disease, and the desired exercise intensity (abstract, PMID 26473759). 10.1249/MSS.0000000000000664