{"id":7623,"date":"2025-07-25T09:29:00","date_gmt":"2025-07-25T09:29:00","guid":{"rendered":"https:\/\/www.ultrax.ai\/?p=7623"},"modified":"2025-07-25T09:36:24","modified_gmt":"2025-07-25T09:36:24","slug":"plyometrics-training-on-soft-surfaces","status":"publish","type":"post","link":"https:\/\/www.ultrax.ai\/hr\/trainings\/plyometrics-training-on-soft-surfaces\/","title":{"rendered":"Pliometrijski trening na mekim povr\u0161inama"},"content":{"rendered":"

Pliometrijski trening je metoda unutar treninga snage (1,2) koja je korisna zbog kratkog vremena potrebnog za primjenu sile, sli\u010dno sportskim akcijama (1,3,4). Me\u0111utim, ne generiraju sve povr\u0161ine iste reakcije. U ovom \u0107emo \u010dlanku istra\u017eiti kako pijesak i voda utje\u010du na mehaniku skoka, njihove prednosti i koje vrste sporta\u0161a mogu imati najvi\u0161e koristi od njih.
<\/p>\n\n\n\n

Trening na pijesku: Ve\u0107i zahtjevi, manji utjecaj<\/strong><\/h2>\n\n\n\n

Pijesak je mekana povr\u0161ina koja apsorbira velik dio energije stvorene svakim kontaktom, \u0161to dovodi do duljeg vremena kontakta s tlom i dodatnog napora za mi\u0161i\u0107e uklju\u010dene u skakanje (5). Ovaj fenomen pokre\u0107e specifi\u010dne prilagodbe:<\/p>\n\n\n\n

Pove\u0107ana mi\u0161i\u0107na aktivacija<\/strong>Potreba za generiranjem ve\u0107e sile za odgurivanje od pijeska dovodi do ve\u0107e aktivacije stabilizacijskih mi\u0161i\u0107a i trupa (6)<\/p>\n\n\n\n

Smanjeni utjecaj na zglobove<\/strong>Pijesak smanjuje sile reakcije tla, \u0161to mo\u017ee smanjiti rizik od ozljeda uzrokovanih prenaprezanjem (5).<\/p>\n\n\n\n

Manja odgo\u0111ena bol u mi\u0161i\u0107ima (DOMS)<\/strong>Studije su pokazale da trening na pijesku smanjuje pojavu DOMS-a u usporedbi s tvr\u0111im povr\u0161inama (7)<\/p>\n\n\n\n

Pobolj\u0161ana sposobnost promjene smjera (COD)<\/strong>Nestabilnost pijeska prisiljava ve\u0107e neuromuskularne prilagodbe, \u0161to se potencijalno prevodi u bolju agilnost i kontrolu tijela (5).<\/p>\n\n\n\n

Me\u0111utim, trening na pijesku tako\u0111er predstavlja neke izazove: <\/p>\n\n\n\n

Ve\u0107a potra\u017enja za energijom<\/strong>Umor se mo\u017ee pojaviti br\u017ee zbog pove\u0107ane sile potrebne za svaki pokret (8). <\/p>\n\n\n\n

Zahtijeva ve\u0107i volumen treninga<\/strong>Za postizanje prilagodbi sli\u010dnih onima dobivenim na krutim povr\u0161inama, potreban je ve\u0107i broj ponavljanja i kontakata. (9)<\/p>\n\n\n\n

Prakti\u010dni primjer:<\/strong><\/h2>\n\n\n\n

Nogometa\u0161 koji \u017eeli pobolj\u0161ati agilnost i izdr\u017eljivost donjih udova mogao bi uklju\u010diti vje\u017ebe s pijeskom poput bo\u010dnih skokova, sprint vje\u017ebi i skokova u dubinu. Preporu\u010dena sesija mogla bi uklju\u010divati:<\/p>\n\n\n\n

3 serije od 8 bo\u010dnih skokova po nozi<\/p>\n\n\n\n

4 serije sprinteva od 10 metara na pijesku <\/p>\n\n\n\n

3 serije od 6 dubinskih skokova s niske platforme<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Usporedba u\u010dinkovitosti:<\/strong><\/h2>\n\n\n\n

Istra\u017eivanja (9) pokazuju da iako trening na pijesku pobolj\u0161ava izdr\u017eljivost i za\u0161titu zglobova, on zahtijeva oko 30-50% vi\u0161e ponavljanja<\/strong> posti\u0107i sli\u010dne dobitke u snazi kao i trening na krutim povr\u0161inama. Osim toga, vremena sprinta na pijesku su op\u0107enito sporija u usporedbi s tvrdim tlom, ali pobolj\u0161anja u stabilnosti i agilnosti mogu se dobro prenijeti na pokrete specifi\u010dne za sport.
<\/p>\n\n\n\n

Trening u vodi: Vi\u0161e koncentri\u010dno, manje ekscentri\u010dno<\/strong><\/h2>\n\n\n\n

Pliometrijski trening u vodi je rje\u0111i, ali ima jedinstvene karakteristike koje mogu biti korisne u odre\u0111enim kontekstima (10):<\/p>\n\n\n\n

Manji udar i optere\u0107enje zglobova<\/strong>Uzgon vode smanjuje optere\u0107enje zglobova, \u0161to ga \u010dini idealnim za oporavak od ozljeda ili sporta\u0161e s povije\u0161\u0107u bolova u zglobovima. <\/p>\n\n\n\n

Visoki otpor u koncentri\u010dnoj fazi<\/strong>Viskoznost vode stvara ve\u0107i otpor kretanju, pove\u0107avaju\u0107i aktivaciju mi\u0161i\u0107a tijekom odraza. <\/p>\n\n\n\n

Mo\u017ee potaknuti neuromuskularnu reedukaciju<\/strong>Ujedna\u010den otpor vode pobolj\u0161ava svjesnost tijela i kontrolu pokreta. <\/p>\n\n\n\n

Izazovi treninga u vodi: <\/h2>\n\n\n\n

Manji prijenos na specifi\u010dne sportske pokrete<\/strong>Zbog nedostatka utjecaja i razlika u mehanici kretanja, prednosti pliometrijskog treninga u vodi mo\u017eda se ne\u0107e u potpunosti prenijeti na performanse na kopnu. <\/p>\n\n\n\n

Ograni\u010dena pristupa\u010dnost<\/strong>Nemaju svi sporta\u0161i pristup bazenima odgovaraju\u0107e dubine za u\u010dinkovite pliometrijske vje\u017ebe.<\/p>\n\n\n\n

Prakti\u010dni primjer:<\/strong><\/h2>\n\n\n\n

Ko\u0161arka\u0161 koji se oporavlja od bolova u koljenu mogao bi koristiti pliometriju u bazenu kako bi odr\u017eao eksplozivnu snagu bez optere\u0107enja zglobova. Preporu\u010deni trening mogao bi uklju\u010divati:<\/p>\n\n\n\n

3 serije od 10 skokova preko bazena

3 serije od 12 skokova iz \u010du\u010dnja u vodi do struka<\/p>\n\n\n\n

4 serije od 8 skokova s koljena u vis<\/p>\n\n\n\n

Koja je podloga najbolja za svakog sporta\u0161a?<\/strong><\/h2>\n\n\n\n

Pijesak<\/strong>Idealno za sporta\u0161e koji \u017eele oja\u010dati stabilizacijske mi\u0161i\u0107e, pobolj\u0161ati sposobnost promjene smjera i smanjiti utjecaj na zglobove uz odr\u017eavanje primjene eksplozivne sile (5).<\/p>\n\n\n\n

Voda<\/strong>Preporu\u010duje se onima koji tra\u017ee sigurnu pliometrijsku opciju treninga s niskim utjecajem, bilo za procese oporavka ili kao dopunu fizi\u010dkoj pripremi tijekom razdoblja visokog optere\u0107enja (5).<\/p>\n\n\n\n

Zaklju\u010dak<\/strong><\/h2>\n\n\n\n

I pijesak i voda nude jedinstvene prednosti za pliometrijski trening. Dok pijesak poti\u010de ve\u0107i razvoj snage uz manji utjecaj, voda pru\u017ea sigurnu alternativu za oporavak i sprje\u010davanje ozljeda. Klju\u010dno je odabrati povr\u0161inu koja najbolje odgovara ciljevima sporta\u0161a i kombinirati strategije kako bi se maksimizirale prednosti.
<\/p>\n\n\n\n

Reference<\/strong>:<\/h2>\n\n\n\n

1-Ram\u00edrez-delaCruz M, Bravo-S\u00e1nchez A, Esteban-Garc\u00eda P, Jim\u00e9nez F, Abi\u00e1n-Vic\u00e9n J. U\u010dinci pliometrijskog treninga na arhitekturu mi\u0161i\u0107a donjeg dijela tijela, strukturu tetiva, uko\u010denost i fizi\u010dke performanse: Sustavni pregled i meta-analiza. Sports Med Open. 2022;8(1):40. <\/p>\n\n\n\n

2- Loturco I, Freitas TT, Zabaloy S, et al. Speed Training Practices of Brazilian Olympic Sprint and Jump Coaches: Toward a Deeper Understanding of Their Choices and Insights (Part II). J Hum Kinet. 2023;89:187-211.<\/p>\n\n\n\n

3-Cormier P, Freitas TT, Rubio-Arias J, Alcaraz PE. Kompleksni i kontrastni trening: Utje\u010de li slijed treninga snage i mo\u0107i na prilagodbe temeljene na izvedbi u timskim sportovima? Sustavni pregled i metaanaliza. J Strength Cond Res. 2020;34(5):1461-1479.<\/p>\n\n\n\n

4-Thapa RK, Lum D, Moran J, Ramirez-Campillo R. U\u010dinci kompleksnog treninga na sposobnost sprinta, skoka i promjene smjera kod nogometa\u0161a: Sustavni pregled i meta-analiza. Front Psychol. 2020;11:627869. <\/p>\n\n\n\n

5-Sanchez-Ottado GR, Spyrou K, Pereira LA, Alcaraz PE, Zabaloy S, Loturco I, i dr. U\u010dinci pliometrijskog treninga izvedenog na razli\u010ditim povr\u0161inama i s razli\u010ditim vrstama obu\u0107e na neuromuskularne performanse sporta\u0161a timskih sportova: Sustavni pregled. Biol Sport. 2025.<\/p>\n\n\n\n

6-Zamparo P, Perini R, Orizio C, Sacher M, Ferretti G. The energy cost of walking or running on sand. Eur J Appl Physiol Occup Physiol. 1992;65(2):183-187.<\/p>\n\n\n\n

7-Impellizzeri FM, Rampinini E, Castagna C, Martino F, Fiorini S, Wisloff U. U\u010dinak pliometrijskog treninga na pijesku u odnosu na travu na bol u mi\u0161i\u0107ima te sposobnost skakanja i sprinta kod nogometa\u0161a. Br J Sports Med. 2008;42(1):42-46.<\/p>\n\n\n\n

8-Bishop D. A comparison between land and sand-based tests for beach volleyball assessment. J Sports Med Phys Fitness. 2003;43(4):418-423.<\/p>\n\n\n\n

9-Ram\u00edrez-Campillo R, Andrade DC, Izquierdo M. Utjecaji pliometrijskog volumena treninga i povr\u0161ine za trening na eksplozivnu snagu. J Strength Cond Res. 2013;27(10):2714-2722.<\/p>\n\n\n\n

10-Martel GF, Harmer ML, Logan JM, Parker CB. Aquatic plyometric training increases vertical jump in female volleyball players. Med Sci Sports Exerc. 2005;37(10):1814-1819.


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Plyometric training is a method within strength training (1,2) that is beneficial due to the short time required to apply force, similar to sports actions (1,3,4). However, not all surfaces generate the same responses. 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