Whether you're looking to go out and ride some park, make short turns on the steeps, or do some carving, these exercises will get you ready for just that.

無論你是想去公園騎車、在陡坡上短距離轉彎，還是做一些雕刻動作，這些練習都能讓你做好準備。

Let's begin with this one.

先說這個。

You simply pop an ollie off your edge whilst traversing across the slope, make a turn, and then do the same thing back across the slope on your opposite edge.

你只需在橫穿斜坡時，在自己的邊上做一個奧利耶動作，轉個彎，然後在對面的邊上做同樣的動作。

This drill covers so much good stuff.

這次演習涵蓋了很多好東西。

To be able to make the ollie, you'll need to have carving a thin line across the slope, and this is essential as it gives you a solid platform to jump off.

要想完成這一動作，你需要在斜坡上劃出一條細線，這一點至關重要，因為它為你提供了一個堅實的起跳平臺。

If you're skidding, you're not going to be able to pop the ollie very easily at all.

如果你在打滑，就根本無法輕鬆地滑出。

To achieve that thin line, you'll need good posture with your weight stacked over the edge of the board, and you need to make sure you're leaning into the slope just enough so that your board starts gripping.

要想達到這樣的效果，你需要保持良好的姿勢，將重心集中在衝浪板的邊緣，並確保你的身體向斜坡傾斜得恰到好處，以便衝浪板開始抓地。

To ollie, shift your weight longitudinally towards the tail of your board, whilst at the same time lifting up your front foot.

要做奧利耶動作，將重心縱向移向衝浪板尾部，同時抬起前腳。

This bends your board like a banana, and then as you jump off your back foot, the board snaps back into shape.

這樣就能把衝浪板弄得像香蕉一樣彎曲，然後當你從後腳跳起時，衝浪板又會恢復原狀。

This is known as pop, and it is that pop that enables you to spring up into the air.

這就是所謂的 "彈跳"，正是這種 "彈跳 "讓你能夠彈向空中。

As you land, flex down low and use your lower body joints to absorb the impact before making a turn, then doing it once more back across the slope in the opposite direction.

著地時，彎腰低頭，用下半身的關節吸收衝擊力，然後轉彎，再向反方向做一次橫跨斜坡的動作。

This is an amazing exercise to get you properly warmed up.

這是讓你適當熱身的絕佳運動。

It works through a lot of your range of movements, and it tests your balance, which really readies your brain into a more plastic state that is then more able to learn new skills.

它能鍛鍊你的很多動作，測試你的平衡能力，使你的大腦真正進入可塑性更強的狀態，從而更有能力學習新技能。

And it teaches you to find a clean line at the end of your turn, which as I mentioned, is necessary to perform the ollie across the slope well, but it is also something you should be looking to do at the end of every turn you make, particularly if you want to get into carving.

它還能教你在轉彎結束時找到一條整齊的直線，正如我提到的，這對於很好地完成斜坡上的奧利耶動作是非常必要的，但這也是你在每次轉彎結束時都應該努力做到的，尤其是如果你想練習carving的話。

If you do this, you'll be better able to make an early edge change, which is essential to making smooth S-shaped turns, which should be your goal if you want to use your turn shape to control your speed and start snowboarding without just skidding all the time.

如果你想利用轉彎形狀來控制速度，並在開始單板滑雪時不會一直打滑，那麼這應該是你的目標。

Damn, did I just radically improve your riding with one drill?

該死的，我是不是隻用了一個鑽頭就從根本上改善了你的騎術？

Well, let's see what I can do with the next one.

好吧，讓我們看看下一個我能做些什麼。

This one is going to work best on a nice, flat, mellow slope, and it works on the fundamentals of a good basic posture, where you have your hips stacked vertically over your edge, which sends all your weight down over your edge, giving you grip, and allowing you to carve these thin, clean lines in the snow.

這個動作在平坦、平緩的斜坡上最有效，它以良好的基本姿勢為基礎，你的臀部垂直疊放在刃口上，這樣你的重心就會全部落在刃口上，從而獲得抓地力，讓你在雪地上劃出纖細、整齊的線條。

All I'm doing is passing my hips across the width of my board to change edge, whilst also making a very slight lateral movement, which just means I'm inclining my whole body onto the inside of the turn just a little bit there.

我所做的只是將臀部穿過板寬來改變邊緣，同時做一個非常輕微的橫向移動，這只是意味著我將整個身體傾斜到轉彎的內側一點點。

When you ride a bike, you can lean into the turn, and well, we do the same thing on a snowboard.

當你騎自行車時，你可以向轉彎處傾斜，而我們在滑雪板上也是這樣做的。

By doing this drill on a flatter, mellow slope, it teaches you how to make open turns.

在較平坦、平緩的斜坡上進行這項訓練，可以教會你如何進行開放式轉彎。

This just means I'm not coming right around across the slope, as I was doing in the previous drill, and that means I won't slow down so much because it keeps my board pointing down the hill.

這就意味著我不會像上一次練習那樣直接繞過斜坡，也就意味著我的速度不會太慢，因為這樣可以讓我的衝浪板始終指向山下。

Most importantly, it's going to show you that by simply crossing your center of mass over the board, you can smoothly roll the board from one edge to the other without creating any skid, which is a vital tool if you want to start carving clean lines across the slope.

最重要的是，它將向你展示，只需將你的重心越過滑板，你就能順利地將滑板從一個邊緣滾到另一個邊緣，而不會產生任何打滑現象。

Most snowboarders fail to make this movement at the edge change.

大多數單板滑雪者都無法在邊緣變化時完成這一動作。

If you fail to pass your center of mass over the board, you'll most likely be counter-rotating to change edge, which always leads to skidding, and no one wants that unless we're doing the next exercise, that is.

如果你不能將重心越過木板，你很可能會反向旋轉來改變邊緣，這總是會導致打滑，沒有人希望這樣，除非我們在做下一個練習。

Here we embrace counter-rotation at the edge change because, well, no movement is a bad movement.

在這裡，我們接受邊緣變化時的反旋轉，因為沒有動作就是不好的動作。

Not only is this a great balance and coordination exercise, but whilst counter-rotation at the edge change might be the enemy of smooth carve turns, it is essential in many freestyle tricks.

這不僅是一項很好的平衡和協調練習，而且在換邊時的反旋轉可能是平滑劈叉轉彎的大敵，但在許多自由式技巧中卻是必不可少的。

You want to shift most of your weight over your front foot, and the goal is to pivot around that front foot.

你要將大部分重心轉移到前腳上，目標是圍繞前腳轉動。

You do this by twisting your upper body against your lower body.

具體做法是將上半身對著下半身扭動。

To help, you can visualize drawing your back hand towards your front knee whilst on the toe side, and then your front hand to the back knee as you spin the board around onto your heel edge.

為了提供幫助，你可以想象在腳尖側時將後手拉向前膝，然後在將木板轉到腳跟邊緣時將前手拉向後膝。

Upper and lower body twisting against each other to pull the board around.

上半身和下半身相互扭動，將木板拉來拉去。

You might hear a few cracks in your spine as you'll be pretty much rotating a full 180 from your feet up to your shoulders at times during this drill.

你可能會聽到脊柱發出幾聲咔嚓聲，因為在這項訓練中，你有時會從腳到肩膀旋轉整整 180 度。

Another simple warm-up drill that I bet will put you out of your comfort zone.

另一種簡單的熱身訓練，我敢打賭會讓你跳出舒適區。

Give it a go.

試試吧

Now, I'm going to get a little bit more with you on this next one.

現在，我要跟你詳細說說下一個問題。

This is one of my all-time favorite drills, and for good reason.

這是我最喜歡的訓練之一，原因很簡單。

That's right.

這就對了。

It's not the first time that I've shown this drill, and it won't be the last.

這不是我第一次展示這種演習，也不會是最後一次。

You want complete control of your board to be able to make quick edge changes without losing grip, to navigate through tight spots or around bumps?

您想要完全控制衝浪板，在不失去抓地力的情況下快速改變邊緣，在狹小區域或顛簸路面上航行？

Well, then you need to learn to steer the board with each leg independently and do what I refer to as knee steering.

那麼，你就需要學會用每條腿獨立操控滑板，也就是我所說的膝蓋操控。

Whilst this drill looks simple, and let's be honest, a little bit basic, it really isolates those crucial knee steering movements that will take your riding to a whole new level.

雖然這項訓練看起來很簡單，老實說也有點基礎，但它能真正隔離那些關鍵的膝關節轉向動作，將你的騎行水準提升到一個全新的高度。

We're going to go from a skid to a skid, or to start dipping more into some snowboarding structure language, a heel edge sideslip to a toe edge sideslip.

我們將從側滑變為側滑，或者更多地從單板滑雪的結構語言入手，從腳跟邊緣側滑變為腳尖邊緣側滑。

If you simply cross your hips and your center of mass over the board, as we did in drill number two, from this sideslip, then you're going to catch an edge and eat some snow.

如果你只是簡單地將臀部和重心越過滑板，就像我們在練習二中所做的那樣，從這個側滑開始，那麼你就會抓住邊緣，吃掉一些雪。

We need to pass your front knee and hip over the top of front foot first.

我們需要先將前膝和臀部越過前腳的頂部。

This acts like a lever over the top of your board, which rolls your foot and rolls the board from one edge to another.

這就像木板頂部的一個槓桿，可以使你的腳滾動，並將木板從一個邊緣滾到另一個邊緣。

By only going in first with the front leg, you torsionally twist the board, releasing pressure on the edge under the front of the board, but keeping it at the back, which creates a pivot point and allows the board to rotate on the spot and start pointing down the slope.

只用前腿先進入，就能扭轉衝浪板，釋放衝浪板前部邊緣的壓力，但保持後部的壓力，從而形成一個支點，讓衝浪板就地旋轉，開始指向斜坡下方。

At this point, the back leg, the back knee and hip, then pass over the top of the board, which allows you to complete the edge change and pull the board around across the slope into another sideslip, into another skid.

此時，後腿、後膝關節和髖關節會越過滑板頂部，從而完成變邊，並將滑板拉過斜坡，進入另一個側滑和滑行。

The end posture you're in for the sideslip is the same as it was in drill number two, but here we are crossing over the top of the board one leg at a time.

側翻的最終姿勢與第二項練習中的姿勢相同，但在這裡，我們是一條腿一條腿地越過木板頂部。

Imagine your body is divided down the middle on either side of your jacket zipper.

想象一下，你的身體被外套拉鍊從中間抽成兩邊。

Front knee and hip goes first, back knee and hip follows.

前膝關節和髖關節先行，後膝關節和髖關節隨後。

This pedals your feet over the board from one edge to in this next exercise.

這樣，在下一個練習中，你的雙腳就會從木板的一側蹬到另一側。

Here we have another drill that's good to do on a mellow slope.

在這裡，我們還有一種適合在平緩的斜坡上進行的訓練。

It is in fact the exact same movement pattern that we just practiced, albeit greatly sped up, which leads to a very different look and turn.

事實上，這與我們剛才練習的動作模式完全相同，只是速度大大加快了，從而導致了截然不同的外觀和轉向。

Rather than starting in a skid, I begin in a traverse across the slope.

我沒有從滑行開始，而是從橫越斜坡開始。

Now I'm really looking to pull my knees over the board, one, two, one, two.

現在我真的想把膝蓋拉過木板，一、二、一、二。

In this drill, as soon as one knee is across the board and one foot has rolled the board from edge to edge, the other is already moving.

在這項訓練中，只要一隻膝蓋跨過木板，一隻腳將木板從邊緣滾到邊緣，另一隻腳就已經開始移動了。

I'm constantly working my knees back and forth over the top of the board.

我的膝蓋一直在木板上方來回運動。

I'm keeping my body somewhat upright and not leaning into the turns, which keeps my center of mass pretty still at the center of each turn.

我的身體保持一定程度的直立，不向轉彎處傾斜，這樣就能使我的質心在每個轉彎處的中心保持穩定。

You should have a sensation that you're pulling the board around you.

你應該感覺到，你正在把木板拉到身邊。

There's not nearly as much skid as what we're having in the previous exercise, but there's still an element of skidding to get the board around this quickly.

雖然滑行幅度沒有前面的練習那麼大，但要讓滑板快速繞行還是有一定的難度。

You can see my tracks in the snow resemble that of a crescent moon, pinched at the top and the bottom where I change edge, but wider through the middle as the board rotates throughout the turn.

你可以看到，我在雪地上留下的痕跡就像一彎新月，在頂部和底部變刃的地方被擠壓，但隨著滑板在整個轉彎過程中的旋轉，中間的痕跡會變得更寬。

This drill is a great exercise to help you check that you're really able to use your lower body to pull the board from one edge to another and through the turn.

這個練習可以幫助你檢查自己是否真的能夠用下半身將滑板從一個邊緣拉到另一個邊緣，並完成轉彎。

In this next drill, I'm doing nose rolls across the slope.

在接下來的練習中，我要做的是鼻滾過斜坡。

Turn your board up into the slope.

將滑板轉向斜坡。

As you do, drive the nose of the board down into the snow.

在此過程中，將板頭向下插入雪中。

It's like the board stops and you should almost feel like you've crashed into something.

就像棋盤停了下來，你幾乎應該感覺到自己撞到了什麼東西。

This is going to send your weight forward over the nose of the board.

這會讓你的重心越過板頭向前移動。

I want you to lean into that movement.

我希望你能投入到這一運動中去。

Push up off your back foot, rotate your shoulders around in the same direction.

後腳上推，肩膀向同一方向旋轉。

This will help you pivot around the nose of the board in a 180.

這將幫助你圍繞板鼻作 180 度旋轉。

The nose really does almost come to a stop.

鼻子真的幾乎停住了。

Everything is going to rotate around that point.

一切都將圍繞這一點旋轉。

You can do this drill in both regular and switch, and also in frontside and backside directions, giving you four different nose rolls in total.

您可以在常規和轉換、正面和背面方向上進行這一練習，總共可以獲得四種不同的卷鼻動作。

When you're on your heels, that sets you up for a frontside nose roll.

當你腳跟著地時，就會出現前側翻滾。

When you're on your toes, you are set up to do a backside nose roll.

當你的腳尖著地時，你就準備好做鼻後滾了。

You'll notice how this is basically two different drills.

你會發現這基本上是兩種不同的訓練。

I either practice the frontside nose rolls across the slope in both regular and switch, and then link them together with a toe-to-heelside turn, or I practice the backside nose rolls in both directions, now linked by a heel-to-toeside turn.

我要麼練習正反兩個方向的斜坡前滾翻，然後用腳尖到腳跟的轉體將它們連接起來；要麼練習正反兩個方向的斜坡後滾翻，現在用腳跟到腳尖的轉體將它們連接起來。

Because of this, you get to mirror a regular turn at one side of the slope with a switch turn at the other, which means that by doing this drill, you'll really get to work on your switch riding too.

是以，你可以在斜坡的一側進行常規轉彎，而在另一側進行轉換轉彎，這意味著通過這種練習，你也能真正提高轉換騎行的能力。

For this next exercise, I want you to push your knees out as wide as you can so that you feel the sides of both your front and your back leg pressing into the outside of your boots.

在接下來的練習中，我要你把膝蓋儘量往外伸，這樣你就能感覺到前後腿的兩側都壓在靴子外側。

This is a simple one to help you center your weight equally between both feet.

這個動作很簡單，可以幫助你將重心平均放在兩隻腳之間。

The stance is a bit exaggerated from how you really need to ride, but if you're somebody who tends to lean too much weight over the back foot, then simply pushing both knees out as wide as you can will keep both knees equally bent, and therefore keep your upper body perpendicular to the board at all times.

這個姿勢與你真正需要的騎行姿勢相比有些誇張，但如果你是一個容易將重心過多地偏向後腳的人，那麼只需將兩個膝蓋儘量推開，就能保持兩個膝蓋同樣彎曲，從而使你的上半身始終垂直於衝浪板。

Therefore, have you stacked pretty well over the top of your board.

是以，你的木板頂部已經堆得很高了。

I've made a whole video dedicated to correct weight and body alignment over the top of your board that I'll link down below, as well as some other helpful videos for you to check out.

我專門製作了一個完整的視頻，介紹如何在衝浪板上正確調整重心和身體，我將在下面鏈接這個視頻，還有其他一些有用的視頻供你查看。

Now, let's get on to this final fun drill. 360s across the slope.

現在，讓我們開始最後一項有趣的訓練。斜坡360度

Here, as I come around onto my heels, I have the frontside 360, and then as I come around onto my toes, I've got the backside 360.

在這裡，當我轉到腳跟時，我做了前側 360，然後當我轉到腳趾時，我做了後側 360。

You can take the momentum from the turn straight into that 360.

你可以利用轉彎時的動力直接進入 360 度轉彎。

You can wind up your shoulders to help spin the board around, or you can push out your back foot to start getting the board rotating.

你可以抬起肩膀，幫助滑板旋轉，也可以伸出後腳，讓滑板開始旋轉。

Honestly, just try and spin the 360.

老實說，只要試著旋轉 360 就可以了。

It's not actually that difficult, and I don't want to over-explain it.

實際上，這並不難，我也不想過多解釋。

You just need to feel them out.

你只需要摸索出來。

If you can ride a bit of switch, then you'll probably be pretty close to doing these already.

如果你會騎一些轉換器，那麼你可能已經很接近這些了。

That said, if you do want me to break it down in even more detail, then I've got a video on how to ride switch that also goes over how to make these reverts or how to make these watch.

不過，如果你真的想讓我更詳細地介紹，我有一個關於如何進行切換的視頻，其中也會介紹如何製作這些回覆或如何製作這些手錶。

Obviously, being able to do these is going to be a good start for learning some basic ground tricks, but again, this is also actually a really good drill for centering your weight between your feet.

顯然，能夠做到這些將是學習一些基本地面技巧的良好開端，但同樣，這也是一個非常好的練習，可以讓你的重心集中在雙腳之間。

Plus, it's good fun.

另外，這也很有趣。

Do a spin, make yourself feel cool.

轉一圈，讓自己感覺很酷。

Trust me, you're going to have way more fun doing this than my side-slip to side-slip knee steering drill.

相信我，你會比我的側滑到側滑膝關節轉向訓練更有趣。

Thank you, as always, for sticking around right until the end.

感謝你們一如既往地堅持到最後。

That really helps me out.

這真的幫了我大忙。

I hope you've been having a great winter, and if you're still riding, well, lucky you.

希望你過了一個愉快的冬天，如果你還在騎馬，那就太幸運了。

If not, don't get the summer, and it won't be long until the next one comes rolling around.

如果沒有，就不要過夏天了，下一個夏天很快就會到來。

Cool.

酷斃了