In order to find a model which can rapidly improve teenage athletes’ explosive force of upper limbs and lower limbs , and research more methods for teenage athletes' scientific training, the research chosed each ten teenage athletes from Shanghai Sports Institute volleyball team and badminton team as research object. The control group took usual strength training method, while the experimental group took plyometric training method. Our eight weeks experimental study shows plyometric training take more significant effects on improving explosive force of lower limbs than traditional resistance training.%为了探索快速提高青少年队员上、下肢爆发力的训练模式，并以此为据，拓展和丰富青少年运动员的科学训练手段，更好的服务于运动队的体能训练工作。本研究选取上海体育职业学院排球队和羽毛球队各10名青少年运动员进行研究，对照组采用普通力量训练方法，实验组采用超等长力量训练。经过8周的实验研究，发现超等长训练对于提高青少年运动员的下肢爆发力比传统的抗阻力训练效果更加显著，爆发力有明显提高。
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