篮球上肢力量训练计划(DAY THREE 增强躯干强度)

According to McGill , greater torso muscle strength (referred to as torso stiffness) enhances load-bearing capability and facilitates movement and a full transfer of force to the shoulder and hip joints, allowing greater force output and speed of the lower and upper limbs. After all, the ability to withstand higher external forces and resist changes in muscle length or joint position is important in movements like cutting, jumping, and battling opponents for a rebound.

根据McGill的说法，更大的躯干肌肉力量（称为躯干刚度）增强了承重能力，促进运动以及将力完全传递到肩部和髋关节，从而允许下肢和上肢的更大力的输出和速度。毕竟，承受更高的外力和抵抗肌肉长度或关节位置变化的能力在切入，弹跳和与对手争夺篮板球等运动中非常重要。

Isometric exercise improves the ability to withstand the external forces applied during an activity . Therefore, isometric muscle actions maintain posture and facilitate the transfer of force through the torso to the limbs, and thus play an integral role in both injury prevention and performance. For example, a basketball athlete might not be required to accelerate a barbell with weight on the court during a game, but at times he or she must push or pull against an opponent to gain a better position. To put it another way, an athlete will still require enough strength to resist and overcome opposing forces while attempting to move forward or jump. Those opposing forces are difficult to replicate in controlled settings. Purposeful, basketball-specific resistance training programs and the exercises that are prescribed should attempt to mimic such an environment.

等距运动提高了承受活动期间额外施加外力的能力，因此，等距肌肉活动能保持躯体姿势并促进力量通过躯干传递到四肢，从而在预防伤害和运动表现中起着不可或缺的作用。例如，篮球运动员可能不需要在比赛期间在球场上推杠铃，但有时他或她必须推或拉拽对手以获得更好的进攻或防守位置。换句话说，运动员在尝试前进或跳跃时仍然需要足够的力量来抵抗和克服对方的力量。这些外来的力量很难在受控环境中复制。有目的的针对篮球的抗阻训练计划和定期规划的练习应该尝试模仿这样的环境。（就是无论什么样的抗阻训练，都必须要从实战角度出发，在训练过程中模拟实战，让运动员产生肌肉记忆，才能事半功倍！）