【精品课堂】纠错专辑[36] 直向挥拍
以下是真实网球课和真实学员
贵宾学员杰夫受限于一个平的横向发球动作
在这我们帮他开发一个更垂直 和倾斜的动作来增强力度
we're gonna take a look at it from a 我们看了看它从一个侧面角度
side angle most of our analysis we do 我们大多数分析是从一个背后角度做的
from a back angle but you have some 但是你有些事情要做
stuff going on that just makes this a 只是让它在一个更好的角度
better angle to check things out from 从中检查一些问题
and so the things we're gonna be 所以在这里我们要关注的事情
focusing on here are was referred to 是我们要提到
typically as the trophy pose or loaded 典型的奖杯姿势
position with the body this is the the 或者是身体的承重姿势
key primary thing that we're gonna focus 这是一个首要的事情
on first is two different main elements 我们要首先关注的是两个不同的因素
one is the rotation of the body 一个是身体的向后转动
backwards so we begin by seeing Rogers 现在我们来看看罗杰的
logo facing towards us and as he goes 胸前标志朝着我们
back to toss you'll see that once he 在他向后走抛球时你会看到
reaches his fully loaded position if you 在他到达他的完全承重姿势那一刻
take if you take out of the equation the 如果你拿掉这个程式的竖向部分
vertical next you'll see that he's 你将会看到
turned his hips and his shoulders so 他转动他的胯和他的肩膀
that that logo is now pointing back 现在那个商标是指向后面
towards the back fence maybe about 45 朝向后围网可能约45度角
degree angle kind of towards the corner 有点像朝着角落
but he's rotated his body laterally from 但他横向转动了他的身体
a sideways position at the beginning of 从一个侧向位置
his motion to turning his chest back 在他的动作开始时转回他的前胸
towards where the camera would be in 朝前镜头所在的地方
fact right behind him and now the other 事实上正手在他后面
element that's really really important 现在另外一个因素非常非常重要
is the vertical alignment that he has 垂直方向的对齐
with his body there's a straight line 以他的身体来划一条线
from his dominant elbow across his chest 从他的主导手肘穿过他的前胸
and then his tossing arm is extended 然后他的抛球手臂伸展
more vertical than that and so the two 比那要更垂直
combine to align the plane of his shoulders 所以这两者组合 连着肩膀平面
shoulders up towards the ball in a 向上朝着球
vertical direction which is really 处在一个垂直方向
important especially for a serve like 这非常的重要 特别是在发这样的球
this where he's gonna hit a kick serve 他要打一个剔发球时
which we're gonna compare his topspin 我们来比较他的上旋发球
serve to your topspin serve a vertical 和你的上旋发球
swing path is super super critical 一个竖直挥拍路径是超级超级重要
so starting position starting position 所以起始位置 起始位置
you guys do have a lot of similarities 你老兄做的有很大的相似度
but the biggest difference is your 但是最大的不同是你的奖杯姿势
trophy pose which is right here yeah so 你的奖杯姿势是就在这里 是的
you're in kind of a modified YMCA the 你像是在一个改良过的YMCA舞
position here and so the 就是这个姿势
unfortunately it's the why and so the 不幸的是这什么？
the main thing here is we just have it 所以 这里主要的问题是我们还要有它
you're actually a little inverted 你实际上有点儿反转向下
downwards but this is really typical 但这就是非常典型的
your your very flat and very horizontal 你特别的平直和特别的水平
but there's a huge difference and how 但是有巨大的区别
your bodies are aligned yours this 你的身体怎样对齐
extremely lateral Rodgers is very 你的这个太过于横 罗杰非常竖直
vertical and the other part of it is the 另外一部分的动作
the chest alignment or the body 是在前胸所对的 或者身体所对着的
alignment you'll see that your chest is 你会看到你的前胸
facing straight towards the camera 径直的面对着摄像机
whereas his has rotated and in turned to 而罗杰他在这里已经转体
face more towards the back and yours is 转到更多的朝着后面
straight on so these two things we're 你的是直对 所以这两件事情
gonna just highlight these two things 我们要现在正要突出这两件事
for right now what we will talk about 我们要多讲的东西
more the move forwards a little bit this 向前移动一点儿
is the strongest part of your motion is 这是你的动作中最强有力的部分
your your arm motion you have really 是你手臂动作
good shoulder flexibility and your your 你有非常好的肩膀柔韧性
racket drop is super super strong and so 你的球拍落下也是超级超级的棒
you get to a very loaded position with 这样你能有一个非常蓄力的姿势
your arm and your shoulder which is 用你的手臂和你的肩膀
great there's other things we're gonna 这些都很棒 还有其它事情我们要改进
improve but this this position right 但是这个姿势对的
right here with your arm in your 就在这儿 用你的胳膊你的肩膀
shoulder it's something we can really 这有些我们在真的向上斜拉的感觉
ramp up probably very quickly when we 可能非常的快速
get other stuff in alignment in the 当我们让其它的东西
right direction so we're gonna get you 对着正确方向 所以 我们要让你
in a little bit different alignment to 处在一个有些不同的对齐方向
use the big parts of your body more 更高效的使用你身体的大部件
effectively and if we pair that with how 如果我们放在一起
well you're using your your arm and your 怎样才能用好你的手臂和肩膀
shoulder then I think there's a lot more 然后我想那会有很大的潜力
potential that that you have to unlock 可以让你来解锁开
〖进程一〗奖杯姿势 挥空拍 let's start off in your initial kind of 让我们从你的起始的动作开始
starting position and all we're gonna do 开始姿势 我们要做的是
is just isolate that that trophy pose 和奖杯姿势隔离开
position and so I'm gonna ask you to go 现在我要求你开始
from your starting position back to your 从起始姿势到你的奖杯姿势
trophy pose and I'm just gonna kind of 我要给一个协助
help position you and align you in the 给你定位让你对着正确的点
right spot and we'll kind of take one 我们就一次只做一步
step at a time there's kind of picture 在你的头脑中应该有类似一个图像
in your mind what we saw from Roger go 就我们从罗杰身上看到的样子
ahead and go back to that position and 开始 后走到那个姿势
then hold it for me and I'm just gonna 然后给我相持住
help ya that's already a pretty good 我要帮助你 呀 那已经相当好了
start so good pretty good vertical 开始 现在很好 想当好
alignment here the part we're missing is 垂直对着这儿 我们缺少的部分是
this routes ya rotation with the chest 这个路线 对 前胸转动
and so from Meghan's position what we're 现在从麦根那个位置
gonna look for is to be able to see this 我们要找的是 能够看到这个商标
logo from her from her position so just 从她的 从她的位置
kind of take inventory where you're at 就这样把你要所处的位置清点一下
right now 就现在
and then go ahead and reset good good 然后继续并复原 很好
job with your body just one adjustment 你的身体做的很好
here as you go up I'd love to see you 这是这儿一个调整在你上走时
hit that load in position with the tip 我喜欢看你打时在这个姿势蓄力
of your racket pointing upwards instead 球拍顶部向上指而不是向下
of downwards just go ahead mm-hmm yeah 继续做 嗯 是的
yep love to see you here before you were 是的 我喜欢看到你在这儿
setting up in in this position yeah yep 之前你是架到这个位置 是的 是的
a bit more rotation back towards the 多一点儿转体向后朝着后帘
back curtain turn your chest back to 你的前胸向后转朝着我
face me just a little bit more yes yep 再多一点点 是的 是的
so here is one of your your last ones 所以 这里是你最后的一个
that Megan got from the side you can see 麦根从这一侧抓拍的
how now things are starting to huh huh 你能看到现在事情开始怎样 啊哈 啊哈
yeah so we're pretty good spot now from 是的 现在我们就是一个很好的位置
amateur athletes what I'm looking for is 对一个业余球员我们所追求的是
a pretty straight line across the the 一个非常直的线穿过前胸
chest and up to the left arm 直达到左臂
Rogers doing a little bit of bonus kind 罗杰做的还有一点儿好处
of stretching of that the front part of 像是那种拉伸感觉 他的前面部分
his his core to really get into an 他的核心真正的处在一种
aggressive loaded position with with his 积极 他的腹肌在蓄力姿势
ab muscles in his core we don't need to 在他的核心 我们不必要
get quite to that aggressive of position 马上达到那种咄咄逼人的姿势
we just want to get some kind of 我们只是要有一些垂直对齐动作
vertical alignment and this is a good 这是一个很好进步
step on the right the right direction 在正确的方向上
early on you were aligning your trophy 早先在你的奖杯姿势着的
pose with a dropped position which is 是一个下坠的姿势
not which is I really want to be super 这可不是我真正想要你做的
clear on that as not the position that 非常利落的动作 但没在那位置时
we want the racket to be in at at your 我们要球拍在你的奖杯姿势
trophy pose this position right here 正是这个位置
would be a super premature drop of the 你做的是一个非常早的下落球拍
racket it would be the equivalent of on 这就想当于
your forehand turning to the side and 你在正手时的转体向侧面
just bringing your racket down here 要带着你的球拍向下落到这儿
right okay guys ready hit the ball and 对头 好的 老兄准备击球
then just swing forwards it's the whole 然后刚好向前挥拍
point I'm starting with the racket head 这才是关键 我要开始拍前头上挥
up is to build momentum and swing speed 靠这动作建立动量和挥拍速度
around the motion which is why Roger 这就是为什么
starts in this position here so that 罗杰开始在这个位置
when he starts to push with his legs and 这样 在分开始蹬他的腿
rotate with his chest that's when the 和转动他的前胸
the racket comes down and so the racket 当球拍向下走
doesn't hit that bottom position until 这样球拍不会打到那最低位置
his chest has already made a half a turn 直到他的前胸已经做了一半的转体
up towards the ball 向上挥向球
that makes sense and so this is very 这搞明白了吗
much a pull we've been talking about 这是一个相当大的上拨 我们已讲过拉拨
polls from your groundstroke perspective 从你的落地击球角度
from your backhand volley perspective 从你的反手截击角度
you mentioned it on your forehand volley 在你的正手截击中也提到过
it's the same principle here but in a 这里它是一个相同的规律
vertical direction alright so we're 但是在一个垂直方向 好了
gonna practice it's just a few more 我们要练习它的次数要多一点
times and then we're gonna start to 然后我们要开始
incorporate it into the upward swing 把它融入到向上的挥拍朝向球
towards the ball so let's just go from 所以我们开始
your starting position back to that 从你起始位置向后到奖杯姿势
trophy pose a few more times please 再做几次 请
that's nice Jeff better job with the 那很好 杰夫 做的很好
chest on that last one yep yep two more 最后的那个在前胸很好 是的
last one good so now that we've worked 多做两个 最后一个 那现在
〖进程二〗完整动作 挥拍 hard to familiarize yourself with this 我们要努力来让你自己熟悉这个开始姿势
starting position now I'd love for you 现在我要让你
to really slowly and deliberately 非常缓慢的和刻意的
transition from this to just going 从这儿过渡到
through the rest of the motion and may 完成全部剩余的动作
feel totally out of sync and 可能感觉完全的不同步
discombobulated and that's totally fine 和混乱 那完全是好的
I'll help you out along the way but 我将帮你一直走到头
priority number one is just hit that 但是第一优先的是要打在
same position that you just did in fact 相同的位置 和你刚才做的一样
it'd be great for you to kind of take a 事实上这对你太好了
little bit of a pit stop there kind of 有点像在这儿停那么一会儿
make sure okay yeah I got it 一定要像这样 好 是的 我做到了
and then slowly go through the rest of 然后慢慢的走完剩下的
your your swing 你的挥拍
Jeff it's looking really good keep the 杰夫 这看着很好了
tempo we'd like to see just a little bit 保持速度 我们喜欢看到
more tilt yeah 再多一点倾斜 是的
with the plane of your shoulders nice 在你的肩膀这个面 很好
nice yeah yep yeah it's good that's it 很好 是的 是的 这个很好 就是它
that's it yep go ahead and kind of 就是它 是的 继续
calibrate that for your benchmark 现在是要校正你的基准姿势
position now and we're just kind of kind 我们只是有点儿
of really narrow or focus and have this 非常狭窄或集中
be the primary thing right now which is 现在这个就是首要的事情了吗
looking good it's looking nice so our 这个很好看 看着很好
next step forward is going to be to 这样我们的下一步进行的
incorporate a fake toss which both Kevin 是要加入一个假抛球
and Megan did with you on the on the 这个凯文和麦根与你做过在落地击球时
ground strokes I'm going to toss and 我要抛球来看看像这样
look like I'm just gonna find the right 我只是要找到正确的点
spot to put the ball up and we want to 把你的球向上放
see you stick to this execution with the 我们要看你坚决执行这个
distraction of a ball being up in the 作为干扰把一个球上抛到空中
air that I put up there all right so a 我上放在那儿 好的
couple shadows for me make sure you can 现在做几个空挥给我
get back to that that tilted position 确保你后拉到那个倾倒位置
yep yeah oaks nice let's do two more of 是的 是的 很好 很好 我们再多做两个
those and then after the second one I'm 然后在第二个之后
gonna put up a toss I want you to keep 我要上放一个抛球
the same rhythm the same speed the same 我要你保持相同节奏 相同速度
position 相同姿势
same position good so just to set a 相同的姿势 很好
benchmark here all right yeah good nice 现在放一个基准线在这 好了 是的 很好
job nice job 做的很好
awesome be the wall all right great job 好极了 好极了 做的很棒
let's just put in a few more of these 我们只是放到一些重复练习
reps and then I'm gonna have you start 然后我就要让你开始自己抛球
toss your self butt off to the side 但是要到侧面
we're not gonna hit a ball yet good 我们不去真打球 是的 很好
〖进程三〗假抛 完整发球动作 let's do two more of those and just 我们把这个多做两次
really be mindful of the angle you're 一定要注意角度
creating with your shoulders and then 由你肩膀形成的这个
when you toss that ball up that is your 然后你抛球向上
only objective is just recreate that 那就是你的唯一目标
same angle with your shoulders nothing 即能反复形成你的同样的肩膀角度
else matters okay okay good good good I 没啥事情 很好 很好 好的 好的
was most of the way there 大部分都掌握了
nice Jeff good yeah last two or three I 很好 杰夫 很好 最后两个或三个
have been some of the best so far let's 是到目标为止最好的几个
let's get another one or two of those 我们来练习另外一到两个这样的
just something to it around 只是围绕着一些东西
I think nice good job again thinking 我认为很好 做的很好 再来
about ready to have him try his ball I 考虑准备让他尝试击球了
agree it's gonna be really interesting 我同间 这一定会更有趣的
it's always this nice yeah I think I 它总是这个 很好 是的
think you strung together like last four 我想 你要把它们串在一起像最后四五个
or five or so I'm really solid here's 现在 我真的很可靠
your last one that's great okay 我是你最后一个 这个很好 是的
third the last one so this is it this is 倒数第三个 这个呢
exactly what we want all right so here's 这个正是我们要的 好了
what we're gonna do Jeff you're gonna go 现在 这儿就是我们要做的 杰夫
from a shadow swing with no toss to a 你要做从一个不带抛球的挥拍
fake toss with practice to toss in a hit 到假挥拍 再到练习抛球击打
with all our goals get all three 我们所有的目标把这三个呈一线
alignments in the same use same ball cell 在一个相同的 用同一只球
no problem yep 没问题 是的
good good 好 好
okay all right good good nice job let me 对的 对的 很好 很好 做的好
show you real quick and then we'll go 我们让你看看你实打的
right back to it I think that's pretty 然后我们再回到正题
good I think your your practice one was 我认为这想当好 我认为你的练习
the deepest out of the three but the 这一个是三个当中最深的
yeah this is that's looking it was 但是 是的 这个看起来真的很好
really nice yeah so here's the practice 是的 所以 这里的这个练习
just a little short I'm the the fake TAS 有一点点短 假抛球
still really good though yeah and just 仍然相当的好 是的
just a little short on the on the hit 在击球时只是有一点儿短
good really good step in the right 很好 非常好 很好的迈步到正确方向上
direction now so this is the hit it's 所以 这个是击球的
not again not not as deep as the shadow 这不再是 没有空挥拍时那么深
so we still have a little bit of work to 所有我们还要有一些工作要做
do but I'm a big big step in the in the 但是我已在正确方向上迈出了一大步
right direction it's looking much much 这看着就非常非常
more athletic the way your body is 更具有运动员的样子
loading and kind of sprung yeah to 你的身体蓄力和弹跳 是的
unwind can you start off because the 你从反绕身开始
〖进程四〗简化版发球动作 biggest thing is trying to figure out 因为最大的事情是要努力弄清楚
how to get you to keep this angle so I 怎样让你保持这个角度
want you actually start off in this 我要你实际上从这个位置开始
position I don't know if it might tinker 我不知道 这能不能修补你的时间
with your timing but the whole idea of 但是总的想法
starting in this position and seeing if 从这个位置上开始的
you can just start off one rep like this 是看如果你能开始像这样第一次
and keep that position next rep and then 保持这个姿势再一遍
next rep I literally want you I don't 然后下一遍 我真的要你
care if the ball goes straight up but I 我不在乎球是不是直着上走
want you to have this idea of really 但我想你有这个完全伸展向上的思路
stretching up okay thanks good so the 好 谢谢 很好
very first one I'm just gonna start with 所以重点放在第一位的 我要以举拍向上开始
the racket up and really try to create 特别努力的形成那个造型
that shape yeah good even let's see if 是的 很好 我们来看看
yeah good and when you swing like go 是 很好 在你挥拍的时候
ahead and swing again I want you to have 像这样向前和挥拍
the swing path going up it's almost like 我想要你以这个挥拍路径上走
if you're gonna throw and hit the 它像极了你扔东西打天花板
ceiling don't even worry about forward 不要过于急于向前
yes okay okay 是的 很好 很好
it's getting there yeah I'm curious 就到这儿 是的
about philosophy yeah that's better yeah 我很好奇这个理念 是的 那好些
so yeah 是的
mm-hm 嗯
but yeah the difference between this 但是 两者不同的是
continued lifting that tossing arm 这个你持续的上抬抛球臂
if you want to do your folding you can 如果你想做完整挥拍你可以
〖进程五〗完整挥拍发球动作 go for it I'm gonna see the left arm 加油吧 好些了 我们要看左臂
there 那儿
yeah 是的
it's a lot better it's killing you yeah 好多了 就是这样 是的
but the left arm even from the previous 但左臂甚至还是以前那一个
one not from the previous Peter storm 不是之前他做的那个
but the ones before we started really 而是那个我们开始重点强调它之前的
focusing on it was a little further down 它还是过低了一些
I think you're doing a much better job 我认你做了相当不错的工作
of going hop yeah that left arm being 在做跳跃 是的 左臂动作没有
off makes your body go this direction 一定要让你的身体向这个方向走
because you're not you don't you can't 因为你没有 你没有
it feels weird to be up here and then go 你不能让它感觉怪怪的举在这儿
forward you know so kind of can kill two 然后向前 你知道 这就像
birds with one stone a little bit 有点儿一石二鸟
yeah Wow 是的 哇
and you have to come see this yeah 你要来看看这个 是的
awesome mm-hmm 好极了 嗯
that left arms a lot better know that 那左臂好多了
for sure position yeah that's looking 肯定 姿势 是的那看着
really strong 非常强大
yeah I'm just seeing how your body's no 是的 我刚看了你的身体怎样
it's going up yeah that's a big 现在是上走 是的 有很大区别
difference once you get the timing of it 一旦你抓住了时机
that's gonna make a huge difference in 就会做出很大的差别
your ability to coil and actually add 在你身体的团绕并真正增加力量
that power by going up that's awesome 去上挥 那好极了
good job movements oh that was actually 干的好 那个移动 噢 确实是
going in sorry about that oh yeah 对不起 真是 噢 是的