高校篮球运动员下肢爆发力及核心稳定性提升的训练方案设计

——基于非稳定性抗阻训练

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【中图分类号】G841 【文献标识码】A 【文章编号】2095-2813（2025）21-0044-03

Design of Training Program for Improving Lower Limb Explosive Powerand Core Stability of College Basketball Players -Based on Unstable Resistance Training

HAN Zengzeng

Henan Colege of Industry and Information Technology， Jiaozuo，Henan Province，454ooo China [Abstract]Lower limb explosivepowerandcore stabilityhaveadirectimpactontheathleticperformanceofbasketball players.To enhance thelower limb explosive power andcore stabilityofcollge basketballplayers，this paper studies the design of training programs forcollgebasketballteams based on unstable training.Research shows that in the design of training content needs tostartfromfour aspects： physical training，technical training，tactical trainingandpsychological training.In terms of training methods，the improvement oflower limb explosive power and core stabilitycan be carried out respectivelyaccording to theload increasing training methodand the hierarchicalprogresive training method.In terms of training plan arrangement，the phased advancement training plan and the periodic mode can be adopted respectively to complete the training.

[KeyWords] Unstable resistance training; College basketballplayers;Lower limb explosive power;Corestability

篮球运动在高校颇受学生喜爱，对于培养学生身体素质以及团队协作能力具有重要意义。（剩余2772字）