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【體路專欄】香港最多人玩嘅運動,除咗足球、跑步,就一定要數籃球啦!我諗有好多人都係細細個睇NBA,先踏上籃球呢條不歸路(笑)。玩得就想勁,想勁就要練,但係點練好?係咪淨係打多啲?攬著個波瞓?

唔係!首先要還原基本步,要知道 “籃球” 呢項運動嘅需求。

時間先決!籃球活動分析

又係能量丫~籃球係乜類型運動?大家合埋眼都識答—帶氧運動。所以,大家就不斷練氣:跑步、跑斜路,但效果係咪咁明顯呢?我相信唔會囉。之前排球練氣嘅文章都講過,你要知道項運動用乜嘢能量系統、移動情況嚟決定你點練氣。

籃球十分普及,所以已經有好多研究做過,不過由於檢查方法並不統一,而且世界各地嘅人口,以及程度嘅分別,引致結果會有些微差別。但Work:Rest Ratio (移動與停止嘅比例)都大概可以得出結論:

.中—高強度 (Moderate to High Intensity):1:1 – 1:2

.高—最高強度 (High to Max Intensity): 1:10

從時間上嚟講,籃球絕對唔會長時間持續郁動:

.80%以上時間,活動只會喺 < 60s

.NCAA Div I 男子,有 40%活動時間都喺 1-20s;女子精英組別就有 50%

.停止時間大概係 1:1

。但較低程度組別(Collegiate Athletes)停止時間會較少 (50% VS 30% Stop time)

每次活動嘅時間其實唔會過一分鐘,我哋再睇埋心跳:

.平均心跳:84%~90%,視乎打幾多人

.最高心跳:97%

肯用腦嘅人應該明白,平時做嘅練氣方法同籃球根本唔匹配,因為根本完全唔似,能量系統都唔同:

.一般長跑、跑斜路都會長時間持續(唔會得 60s 囉),所以主要用Oxidative Glycolysis (睇返好耐之前)

.平時嘅跑基本冇work : rest  可言,因為 rest = finish (當然有例外,不過香港一啲都唔普遍囉)

平均心跳唔夠高

咁唔長跑,玩乜好?咁要下次睇埋籃球有咩主要活動啦!

Reference:

Scanlan A, Dascombe B, Reaburn P. A comparison of the activity demands of elite and sub-elite Australian men ’ s basketball competition. J Sports Sci. 2011;29(11):1153–60.

Conte D, Tessitore A, Smiley K, Thomas C FT. Performance profile of NCAA Division I men ’ s basketball games and training sessions. Biol Sport. 2016;33(2):189–94.

Scanlan AT, Dascombe BJ, Kidcaff AP, Peucker JL, Dalbo VJ. Gender-Specific Activity Demands Experienced During Semi professional Basketball Game Play. Int J Sports Physiol Perform. 2015;10:618–25.

Daniele Conte, Terence G. Favero, Corrado Lupo, Fabio M. Francioni, Laura Capranica AT. Time-Motion Analysis of Italian Elite Women’s Basketball Games: Individual and Team Analyses. J Strength Cond Res. 2015;29(1):144–50.

Lorena Torres-Ronda, Angel Ric, Ivan Llabres-Torres, Bernat de las Heras XS del A. Position-Dependent Cardiovascular Response and Time-Motion Analysis During Training Drills and Friendly Matches in Elite Male Basketball Players. J Strength Cond Res. 2015;30(1):60–70.

撰文:註冊物理治療師 Nelson Cheng、NSCA私人健身教練Hin Leung

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