兒童與青少年運動員神經肌肉訓練之組成與應用
Authors: 林育瑋 林育瑋 , 吳柏翰 吳柏翰 
Published: December 2023

<p>目的：運動員的專項化水準與競賽表現有正相關。如何在兒童與青少年時期開始練習基本動作技術，強化身體能力並熟練專項運動技術，是教練與運動員的主要目標。此外，根據不同運動專項的需求，發展身體能力的訓練方法，減少運動傷害和提升訓練動機，最終在運動競賽中贏得勝利，成為教練與運動員關注的議題。本文彙整兒童與青少年神經肌肉訓練(neuromuscular training) 的相關文獻，根據青少年體能發展模型(the youth physical development model) 區分身體能力發展時期，討論如何藉此逐步強化運動專項表現。方法：於Google學術搜尋、Pubmed (MEDLINE) 及Web of Science 查詢相關研究文獻進行分析。結果：本文獻回顧分析兒童與青少年神經肌肉訓練實證研究，了解訓練各種體能要素對運動表現的影響。針對肌力、爆發力、速度、敏捷、平衡等能力，提供兒童期、兒童後期與青春期不同發展時期具體訓練方法。結論：建議在專項運動訓練前，加入至少15分鐘的神經肌肉訓練，或是至多70分鐘的獨立訓練課程，促進體能發展。儘管如此，在設計運動員的運動處方時，仍需考慮運動員的實際年齡和訓練經驗，並根據個別差異改變神經肌肉訓練計畫，將訓練效益最大化。</p>
<p>&nbsp;</p><p>Introduction According to the Youth Physical Development Model, children and adolescents should participate in sports pro-grams that match their age and physical abilities (Bergeron et al., 2015). This study examines the different components of physical fitness including strength, power, speed, agility, and balance, in the context of neuromuscular training (NMT) throughout childhood, late childhood, and adolescence (Granacher et al., 2016). The findings are expected to provide insights for coaches to design specific physical ability training plans for athletes using NMT. Benefits of Neuromuscular Training for Children and Adolescents NMT can improve children’s and adolescents’ fundamental movement skills, such as stability skills, locomotor skills, and manipulative skills, as well as their power, speed, and agility (Panagoulis et al., 2020). Moreover, NMT also has injury prevention effects, reducing the overall injury risk in sports, the risk of severe injuries in lower limb joints, and the total number of days lost to injury (R&ouml;ssler et al., 2019). Engaging in NMT before specialized training or as an independent training program is recommended. Planning and Recommendations for Strength and Conditioning for Children and Adolescents During early childhood strength training, it is recommended to engage in exercises that involve both vertical and horizontal pushing and pulling of the upper and lower limbs (Duncan et al., 2018). As one progresses through late childhood, gradually incorporating low-intensity-free-weight training is recommended (Panagoulis et al., 2020). Throughout adolescence, training regimens should be tailored to meet specific physical fitness requisites. Besides in-cluding sessions of moderate-intensity muscular strength training to promote muscle hypertrophy and strength, the inte-gration of eccentric strength training is also deemed suitable. It’s recommended to focus on fundamental movement skills like agility, balance, and coordination during early childhood power training (Duncan et al., 2018). In late child-hood, plyometric and low-intensity strength training should be integrated with a focus on jumping mechanics . Throughout adolescence, the training program should incorporate plyometric exercises and weightlifting training to improve the rate of force development, such as with complex training (Faigenbaum et al., 2007). In the context of speed training, it is imperative to instill correct running posture and skills during early childhood. As one progresses through late childhood, it is recommended to concentrate on sprinting technique and the synchro- nized contraction of three joints (Cissik, 2004). Throughout adolescence, it is suggested to incorporate strength training, eccentric strength training, and plyometric training. This integration serves the purpose of refining sprinting techniques, acceleration, and achieving maximum speed during sprints (Pichardo et al., 2018). Within the realm of agility training, during childhood, the predominant focus lies on honing acceleration and deceleration skills, and promoting core stabil-ity in the hip, knee, and ankle regions. As one progresses through late childhood, the training program closely resembles that of childhood (Dos’ Santos et al., 2019). Throughout adolescence, it’s important to engage in a training routine that includes speed training, eccentric strength exercises, plyometric training, and balance training. Furthermore, enhancing agility should involve practicing changes of direction (COD) (Hammami et al., 2018). Balance training should be im-plemented in childhood and adolescence, With training sessions involving exercise with eyes open and closed on vary-ing surfaces, adapting intensity to athlete’s ability. It’s important to note that maintaining stability with both feet is easier than with single foot (Gebel et al., 2018). Conclusion When planning and implementing strength and conditioning training for children and adolescents, it’s important to consider the varying stages of their physical development. Starting from childhood, focusing on fundamental movement skills and neuro-muscular training can help prevent injuries and improve sports performance. Before commencing sport-specific training, it is important to acquire fundamental movement skills, including stability skills, locomotor skills, and manipulative skills. NMT is advisable to allocate a period of 10 to 15 minutes before training or competition, or even dedicate a session lasting 30 to 60 minutes specifically for this purpose.</p>
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