Most Strength and Conditioning (S&C) coaches primarily aim to design gym programmes which yield positive results and transfer to improved sport performance. In many cases, improved multidirectional speed is a key performance indicator for a successful S&C programme.
大多数体能 (S&C) 教练的主要目标是设计能够产生积极效果并提高运动表现的健身计划。在许多情况下，提高多向速度是成功施恩禧计划的关键绩效指标。
Within my role, I work as a private S&C coach with a variety of individual athletes, teams and coaches on athletics, soccer, tennis, netball and field hockey. My job is to identify potential limiting factors which may aid or hinder speed performance, work out how to measure these, and ultimately select the most optimal way to improve them.
在我的职责范围内，我担任私人 S&C 教练，与各种田径、足球、网球、无板篮球和曲棍球运动员、球队和教练一起工作。我的工作是识别可能有助于或阻碍速度性能的潜在限制因素，找出如何衡量这些因素，并最终选择最佳的方法来改进它们。
The Vertical Jump and It’s Link with Speed
垂直弹跳及其与速度的联系
Cue the vertical jump. With performance determined by rapid and forceful hip and knee extension, it is clear to see some performance factors which overlap and aid with multidirectional speed.
提示垂直跳跃。由于性能是由快速有力的髋部和膝部伸展决定的，因此可以清楚地看到一些与多向速度重叠并有助于提高性能的因素。
Jump height is determined by the amount of impulse and force an athlete is able to generate when the only resistance is their own bodyweight.
跳跃高度取决于运动员在唯一的阻力是自身体重时能够产生的冲量和力量。
Rapid and forceful hip and knee extension has some crossover with accelerating, decelerating, and even top speed qualities.
快速而有力的髋部和膝部伸展与加速、减速甚至最高速度品质有一定的交叉。
As part of training and testing, I measure speed using timing gates and StatSports GPS technology, and use Output Sports or OptoJump data for measuring jump height or reactive strength. From data I’ve collected over the past five years with a variety of athletes, I haven’t found a metric which correlates with speed performance measures more strongly than the countermovement jump (CMJ). Depending on the test, distance, and population, explained variance is typically moderate to very strong, with jump height being a good predictor of an athlete’s capacity to be quick.
作为训练和测试的一部分，我使用计时门和 StatSports GPS 技术测量速度，并使用 Output Sports 或 OptoJump 数据测量跳跃高度或反应强度。从我过去五年收集的各种运动员的数据来看，我还没有找到比反向运动跳跃 (CMJ) 与速度表现测量的相关性更强的指标。根据测试、距离和人群，解释的方差通常为中等至非常强，跳跃高度可以很好地预测运动员的速度能力。
The table below summarises various bits of open-source data and numbers I’ve collected or found from a variety of populations.
下表总结了我从不同人群中收集或发现的各种开源数据和数字。
图 1.解释方差表。
图 2. 显示 0-10m 冲刺与 CMJ 高度之间关系的图表。
Within soccer, acceleration and speed in the first 3-5 steps are crucial to create or deny space within time constraints, so a link between CMJ height and 0-10m speed is useful information when a coach wants to increase the chance of developing this quality.
在足球中，前 3-5 步的加速度和速度对于在时间限制内创造或拒绝空间至关重要，因此当教练想要增加培养这种品质的机会时，CMJ 高度和 0-10m 速度之间的联系是有用的信息。
When we look at the data within the same population (youth soccer), we can see that as distance increases, the strength of the association decreases. Logically, this makes sense—as distance increases, ground contact times become shorter, a focus shifts from muscular “pushing” to tendon “bouncing” and qualities which support a higher vertical jump seem to become less relevant, but still explain some relatively high variation of performance.
当我们查看同一人群（青少年足球）内的数据时，我们可以看到，随着距离的增加，关联的强度会降低。从逻辑上讲，这是有道理的——随着距离的增加，触地时间变得更短，焦点从肌肉的“推力”转移到肌腱的“弹跳”，支持更高垂直跳跃的品质似乎变得不那么相关，但仍然解释了一些相对较高的变化的性能。
A Damien Harper study from 2020 finds that athletes who can jump higher also have better deceleration performances and qualities than their lower-jumping counterparts. For the most part, we can be reasonably confident that training which moves the needle on an athlete’s jump height will improve qualities which can also contribute to development of speed in multiple directions.
达米安·哈珀 (Damien Harper) 2020 年的一项研究发现，跳得更高的运动员也比跳得更低的运动员拥有更好的减速表现和素质。在大多数情况下，我们可以有理由相信，提高运动员跳跃高度的训练将提高运动员的素质，这也有助于提高多个方向的速度。
What Kind of Training Does an Athlete Need to Improve Their Jump Height?
运动员需要什么样的训练来提高跳跃高度？
My preference is to start by measuring an athlete’s countermovement jump with the hands on their hips. I’ll then get a score, but without context this isn’t much use to me.
我的偏好是首先测量运动员双手放在臀部的反向运动跳跃。然后我会得到一个分数，但如果没有上下文，这对我来说没有多大用处。
The next job is to repeat the test with different task constraints, to work out why they are jumping the height they are, and to infer how to best improve this.
接下来的工作是在不同的任务限制下重复测试，找出他们为什么跳得这么高，并推断如何最好地改进这一点。
Depending on the athlete, selected development exercises can either focus on maximum strength or more ballistic-focused rate of force development (RFD) work. This will usually follow a more concentric or eccentric theme to further challenge qualities which contribute to development of the jump—and in turn contribute to multidirectional speed.
根据运动员的不同，所选的发展练习可以侧重于最大力量或更注重弹道的力量发展速率（RFD）工作。这通常会遵循一个更加同心或偏心的主题，以进一步挑战有助于跳跃发展的品质，进而有助于多向速度。
Heavier resistance work such as squats or deadlifts may be appropriate, equally alongside loaded ballistic work such as power cleans and loaded jumps, or bodyweight jumps often using boxes in various formats. The detail is in selecting the appropriate exercise, intensity and volume to ensure continual progress is made.
较重的阻力训练（例如深蹲或硬拉）可能是合适的，同样可以与负荷弹道训练（例如高翻和负荷跳跃）一起使用，或者通常使用各种形式的箱子进行的自重跳跃。细节在于选择适当的运动、强度和运动量，以确保持续进步。
Eccentric or Concentric? Paused Squat Jump—Eccentric Utilisation
偏心还是同心？暂停深蹲跳——偏心运用
After the initial CMJ, the next assessment is to repeat the test with a three-second pause at the bottom of the jump, followed by a rapid acceleration out of the hole. This variation relies much more heavily on rapid concentric force production, recruiting motor units rapidly without a prior alert from the CNS, created from the eccentric stretch-reflex.
在最初的 CMJ 后，下一个评估是重复测试，在跳跃底部暂停三秒，然后快速加速出洞。这种变化更多地依赖于快速同心力的产生，在没有中枢神经系统事先警报的情况下快速募集运动单位，这是由偏心牵张反射产生的。
Video 1. CMJ Testing. 视频 1.CMJ 测试。
Video 2. Paused Squat Jump Testing.
视频 2. 暂停深蹲跳测试。
The difference between the paused squat jump and the countermovement jump can be quite useful info. This is often referred to as the “eccentric utilisation ratio,” as it indicates how effectively an athlete has loaded up when descending and how effectively their body has used the benefit of the eccentric phase to generate a more forceful propulsion back out.
暂停深蹲跳和反向运动跳之间的区别可能是非常有用的信息。这通常被称为“偏心利用率”，因为它表明运动员在下降时加载的效率如何，以及他们的身体如何有效地利用偏心阶段的优势来产生更有力的后退推进力。
This ratio can be calculated from:
该比率可由下式计算：
-
(CMJ – SJ) / CMJ
Athletes with large differences between the two jumps (>15%) often appear to be very elastic in their nature, often taking some time and using lots of range to wind up and power out of the jump.
两次跳跃之间差异较大（>15%）的运动员通常看起来本质上非常有弹性，通常需要一些时间并使用大量的范围来完成跳跃并释放能量。
Athletes with small differences (<10%) often appear to be quite explosive and potentially don’t use lots of range or speed during their eccentric phase of the jump. Athletes who are eccentrically weaker or slower may have little difference and not benefit much from the eccentric phase of the jump.
差异较小（<10%）的运动员通常显得很有爆发力，并且在跳跃的离心阶段可能不会使用大量的范围或速度。偏心较弱或较慢的运动员可能没有什么区别，并且不会从跳跃的偏心阶段受益匪浅。
It should be noted that there is no research linking EUR performance and sport performance. For that reason, a high or low EUR wouldn’t mean an athlete is automatically fast or slow. I’m, therefore, not too concerned about comparing EURs between athletes, but it can be very useful when comparing an athlete against themself to help identify what we will specifically work on to target their CMJ.
应该指出的是，没有研究将欧元表现和运动表现联系起来。因此，欧元高或低并不意味着运动员自动跑得快或慢。因此，我不太关心比较运动员之间的 EUR，但是当将运动员与他们自己进行比较时，它非常有用，可以帮助确定我们将专门针对他们的 CMJ 进行哪些工作。
My preference is to prescribe more eccentrically-themed gym work for athletes in the second category, and more concentrically- or isometrically-themed gym work for athletes in the first.
我的偏好是为第二类运动员规定更多偏心主题的健身工作，为第一类运动员规定更多同心或等距主题的健身工作。
For athletes between the two, they’ll tend to do a bit of both, depending on what the programme allows and can cater to.
对于介于两者之间的运动员，他们倾向于两者都做一点，具体取决于项目允许和可以满足的要求。
EUR – General rule of thumb
欧元——一般经验法则
- <10% – Eccentric-themed gym work
- >10% – Concentric-themed gym work
>10% – 同心主题的健身房工作
Once we’ve identified a more appropriate contraction type for a programme, the next job is to work out whether a programme should prioritise developing the magnitude or rate of force development more.
一旦我们为某个计划确定了更合适的收缩类型，下一个工作就是确定该计划是否应该优先考虑发展力量发展的规模或速度。
Establishing a Loaded Jump Profile—Does the Athlete Need to Work on Max Strength or RFD?
建立负载跳跃配置文件——运动员是否需要以最大力量或 RFD 进行训练？
After the hands-on-hips CMJ, we can again change the task’s constraints by adding additional load in the form of the trap bar jump. This is biomechanically very similar, and for this reason we see strong linear trends when plotting height against additional load.
在双手叉腰 CMJ 之后，我们可以通过以陷阱杆跳跃的形式添加额外的负载来再次更改任务的约束。这在生物力学上非常相似，因此，在绘制高度与额外负载的关系时，我们看到了很强的线性趋势。
图 3. 负载跳跃概况：趋势线的陡度使教练能够推断出很多有关运动员概况的能力。
I’ll typically get an athlete to perform sets of one to three trap bar jumps with increasing loads for between four and seven sets, aiming for an R2 value of 0.97 or higher within a trendline.
我通常会让运动员进行 1 到 3 组陷阱杆跳跃，并增加 4 到 7 组的负荷，目标是在趋势线内达到 0.97 或更高的 R 2值。
Video 3. Creating a loaded jump profile with the Bosco Index.
视频 3. 使用 Bosco Index 创建加载的跳跃配置文件。
I’ll tend to keep loading an athlete up by 5-20kg at a time and keep doing sets until they are jumping less than 50% of their original unloaded CMJ.
我倾向于每次给运动员增加 5-20 公斤的负重，并继续做组数，直到他们的跳跃量低于原始空载 CMJ 的 50%。
As load increases, an athlete is afforded more time and mass to generate higher forces over extended time frames, provided they have the maximum strength qualities to do so.
随着负荷的增加，运动员有更多的时间和质量来在较长的时间内产生更大的力量，前提是他们具有最大的力量素质。
Due to a lack of maximum strength, athletes with steep trendlines will have their jump heights drop off very quickly under increased additional load.
由于缺乏最大力量，趋势线陡峭的运动员在额外负荷增加的情况下，跳跃高度会很快下降。
Athletes with a shallower trendline will have their jump height drop off more gradually. With longer contraction times afforded, they are able to generate higher forces and impulses to move themselves plus heavier additional loads with some decent momentum. However, when only their own bodyweight (and less time) is available as resistance, they may lack the RFD qualities to recruit motor units rapidly and demonstrate their strength in an unloaded vertical jump.
趋势线较浅的运动员的跳跃高度会逐渐下降。由于提供了更长的收缩时间，它们能够产生更大的力和冲动来移动自己，以及更重的附加负载和一些不错的动量。然而，当只有他们自己的体重（和更少的时间）可用作阻力时，他们可能缺乏 RFD 素质来快速招募运动单位并在空载垂直跳跃中展示他们的力量。
Athletes in the second category should prioritise exercises which encourage and allow them to generate the high forces they are capable of in reduced time frames.
第二类运动员应优先考虑鼓励并允许他们在更短的时间内产生高力量的练习。
Athletes in the first category, however, should prioritise max strength training, and lift the lid on the amount of force they are able to generate through motor unit recruitment and, in some cases, muscular size.
然而，第一类运动员应该优先考虑最大力量训练，并揭开他们通过运动单位募集能够产生的力量的大小，以及在某些情况下，肌肉的大小。
The Bosco Index 博斯科指数
We can quantify the steepness of the trendline using the Bosco Index. When an athlete first comes in, we’ll take their body mass. Let’s say it’s 80kg. We’ll then use the load vs. jump height trendline to forecast what they would jump with 1 x their body mass, or 80kg additional load. This is then divided by their CMJ.
我们可以使用博斯科指数来量化趋势线的陡度。当运动员第一次进来时，我们会测量他们的体重。假设它是80公斤。然后，我们将使用负荷与跳跃高度趋势线来预测他们在 1 倍体重或 80 公斤额外负荷的情况下会跳跃多少。然后除以他们的 CMJ。
Bosco’s Index for this loaded jump is recommended to sit at 0.33, or one-third of their CMJ. That is, an athlete jumping 45cm should jump at least 15cm with 1x their body mass as additional load.
建议 Bosco 的此负载跳跃指数为 0.33，即 CMJ 的三分之一。也就是说，跳45厘米的运动员应该至少跳15厘米，并以1倍体重作为额外负荷。
If they can, this removes the doubt that maximum strength is a limiting factor to their jump performance. If they can’t, they can most likely still benefit from getting stronger.
如果可以的话，这就消除了最大力量是限制他们跳跃表现的因素的疑问。如果他们做不到，他们很可能仍然可以从变得更强中受益。
Even though this research was published in the early 90s, it’s stood the test of time. From the hundreds of profiles I’ve collected over the past few years, the mean, median and mode average value for the Bosco Index sits at 33%.
尽管这项研究发表于 90 年代初，但它经受住了时间的考验。从我过去几年收集的数百份资料来看，Bosco 指数的平均值、中位数和众数平均值为 33%。
An interesting case study which brings this data to life is two U18 sprinters who performed these tests.
一个有趣的案例研究使这些数据变得生动起来，那就是两名 U18 短跑运动员进行了这些测试。
图 4. 两人的 100m 个人最好成绩和跳跃高度非常相似。
Athlete A had a very shallow trend line, and was relatively not affected too much by additional load.
运动员A的趋势线很浅，相对来说没有受到额外负荷的太大影响。
Athlete B, however, was very affected by additional load, dropping off rapidly. We can infer that Athlete B can jump high because they’re able to access a lot of the force they can generate quickly, unlike athlete A, who is able to generate high forces but was lacking the ability to recruit and access this quickly.
然而，运动员 B 受到额外负荷的影响很大，速度迅速下降。我们可以推断，运动员 B 可以跳得很高，因为他们能够快速获得大量的力量，而运动员 A 能够产生很高的力量，但缺乏快速招募和获得这种力量的能力。
Bosco Index – general rule of thumb
Bosco 指数 – 一般经验法则
- < 0.33 – Prioritise max strength
- >0.33 – Prioritise ballistic work / RFD
>0.33 – 优先考虑弹道工作/RFD
Putting It Together 把它放在一起
Exercise categories can form a quadrant, adopting both themes to address an athlete’s development area for a higher vertical jump and improved qualities to contribute to speed development.
运动类别可以形成一个象限，采用两个主题来解决运动员的发展领域，以实现更高的垂直弹跳和提高素质，以促进速度发展。
图 5。此表总结了练习选择的一些示例。
I’ll typically run with an exercise as a key lift for a session 1-3 x per week for four weeks, then repeat the tests.
我通常会以跑步作为关键举重训练，每周 1-3 次，持续四个星期，然后重复测试。
Case Study — What Does this Look Like in Practice?
案例研究——这在实践中是什么样的？
Testing on an appropriate day allows the coach to track change and adaptation with an athlete.
在适当的日子进行测试可以让教练跟踪运动员的变化和适应情况。
An example case study would be some recent work with a senior professional soccer goalkeeper with a good training age and extensive background for S&C. Below you can see the initial testing results, programme, and outcome. The athlete’s results were as follows:
一个案例研究的例子是最近与一位高级职业足球守门员的合作，该守门员具有良好的训练年龄和广泛的 S&C 背景。您可以在下面看到初步测试结果、计划和结果。该运动员的成绩如下：
- CMJ – 49.2cm CMJ – 49.2 厘米
- SJ – 45cm SJ – 45厘米
- EUR – 9% 欧元 – 9%
- Jump @ 1 x BW – 17.7
跳跃 @ 1 x BW – 17.7 - Bosco Index – 36% 博斯科指数 – 36%
- Outcome for training theme – Eccentric – Ballistic
训练主题的结果 – 古怪 – 弹道
Two key exercises were a depth jump from a 50-60cm box and a Trap Bar CMJ at a load which yielded the most impulse. The aim was to improve the rate of eccentric force production—with the athlete loading more forcefully and more quickly.
两项关键练习是从 50-60 厘米盒子进行深度跳跃，以及在产生最大冲力的负载下进行 Trap Bar CMJ。目的是提高偏心力的产生率——运动员加载得更有力、更快。
图 6. 四周封锁后的关键性能变化。
After four weeks of eccentric themed training with a ballistic emphasis, significant improvements were made in the CMJ and SJ, although we can see that they were more pronounced in the CMJ, with the athlete now using the benefit of the eccentric phase more effectively.
经过四个星期以弹道为重点的离心主题训练后，CMJ 和 SJ 取得了显着改善，尽管我们可以看到它们在 CMJ 中更为明显，运动员现在更有效地利用了离心阶段的好处。
The next phase would focus on concentric-ballistic work, based off the athlete’s new profile.
下一阶段将根据运动员的新形象，重点关注同心弹道训练。
For the past 2-3 years, I’ve been using this programming method with a number of athletes to make consistent, long-term improvements with the CMJ. Manipulations in volume and intensity are made around key competitions, but periodisation around training themes is largely unplanned and follows the profiling and testing data.
在过去的 2-3 年里，我一直在与许多运动员一起使用这种编程方法，以对 CMJ 进行持续、长期的改进。训练量和强度的操纵是围绕关键比赛进行的，但围绕训练主题的周期划分基本上是无计划的，并且遵循分析和测试数据。
Performance improvements are often fairly predictable and can be normally attributed to a key exercise which has been used. For example, after a block of max strength work, there will be greater improvements in loaded jump performance than there will in the CMJ. After a block of ballistic work, the loaded jump tends to maintain or very often there will be a slight drop in performance, representing a slight reduction in max strength. However, this allows the coach to reintroduce this as a stimulus and keep making consistent improvements with the athlete.
性能改进通常是相当可预测的，并且通常可以归因于已使用的关键练习。例如，在进行一组最大强度训练后，负载跳跃性能将比 CMJ 得到更大的改善。经过一段弹道工作后，负载跳跃往往会保持不变，或者经常会出现性能轻微下降，表示最大力量略有下降。然而，这使得教练能够将其重新引入作为刺激，并与运动员一起不断做出持续的改进。
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References 参考
Bosco, C. (1999). Strength Assessment With the Bosco’s Test. Italian Society of Sport Science. https://www.scribd.com/document/215051255/Bosco-Strength-Assessment-1999
博斯科，C. (1999)。通过 Bosco 测试进行强度评估。意大利运动科学学会。 https://www.scribd.com/document/215051255/Bosco-Strength-Assessment-1999
Harper DJ, Cohen DD, Carling C, Kiely J. Can Countermovement Jump Neuromuscular Performance Qualities Differentiate Maximal Horizontal Deceleration Ability in Team Sport Athletes? Sports. 2020; 8(6):76.
NFL Combine Data: www.profootballreference.com.
