馬拉松治療師_世奇
1-10 神經肌肉連結—善用伸長縮短循環
4 月
菁英馬拉松選手的腿雖細，仍能製造偌大的推進力維持自身跑步速度，甚至踩出超過身高的步伐(註1)。可見跑得快不止很有力，更要“有效用力“
什麼是伸長縮短循環(SSC)？(Stretch shortening cycle)伸長縮短循環，藉前段伸長及接續的縮短達到肌筋膜力量最大化的結果。為了具象化，我們可以將筋膜伸長好比擬為拉弓蓄能，為了將箭射遠肌肉在筋膜釋放能量同時一起收縮，因此產生了單單筋膜或肌肉能使出的力。
運動場有哪些伸長縮短循環(SSC)的例子？棒球將球投出前的手臂上舉、羽球準備殺球軀幹與手臂後拉的動作、跑者將大腿上抬讓腳能主動快速下踩；以上都是筋膜蓄能結合肌肉收縮，產出場上既強又快的力量。高速跑動的跑者在”短短“的觸地期，使出“大大”的支撐力，好似武術中所述的“寸勁“。
肌肉共同收縮如何影響SSC？膕旁肌擺盪期預先使力，伸長繃緊膝前方伸直力的筋膜。觸地瞬間，前方股四頭開始支撐，與尚未放鬆的膕旁肌產生一個“肌肉共同收縮“的拔河現象。這種拔河常出現在需要穩定並轉換力量的關節。此時的跑者難題，是如何善用每一分肌肉力量：足夠穩定又不阻礙蓄積的筋膜能量。
跑者要感知觸地瞬間，學習重心與肌肉力量轉換的最佳時機。穩定下肢同時，使出最大的伸長縮短循環，仰賴靈敏的神經肌肉控制。
訓練建議：輕量化的跑者要使出這樣又快又大的力量，可利用增強式訓練(註2)出好的伸長縮短循環；搭配協調操(註3)訓練身體重心轉換；再鍛鍊專項技術(註4)讓靈敏的神經肌肉連結造就最適切的發力切換瞬間。
運動筆記 下集預告：跑鞋與路面對經濟性的影響註
Jones AM, et al., Physiological demands of running at 2-hour marathon race pace. J Appl Physiol (1985). 2020 Nov 5.
Plyometric training：大阻力的伸長縮短的訓練(如蹲跳)
Coordination training：低阻力的全身性協調(如欄架操、繩梯)
Running specific training：強調拮抗肌之間的轉換(如單腿跳箱下落)#神經肌肉連結#伸長縮短循環#跑姿分析#跑步生物力學論文導讀
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