Name: 旗杆練習（改善時機、姿勢和邊線變化） (FLAG POLE DRILL (improve timing, posture, and edge change))
Uploaded: 2024-07-13T16:39:05.000Z
Duration: 13 min 30 s

I'm calling this one, the flagpole drill.

程度副詞

And in today's video, I'm going to give you a drill that is incredibly easy to follow and it can do wonders for your riding.

在今天的視頻中，我將向大家介紹一種非常簡單易學的訓練方法，它能為你的騎行帶來奇蹟。

It promotes riding with a stacked posture.

This just means that my body joints are properly positioned or stacked over the appropriate part of the snowboard.

這隻意味著我的身體關節要正確定位或堆疊在滑雪板的適當部位。

And by doing this, you'll be better balanced on top of your board and better positioned to make movements that will have an immediate effect on your snowboard.

這樣做，你就能更好地平衡你的雪板，更好地做出對雪板有立竿見影效果的動作。

Whether this is making a quick edge change or making adjustments to react to changing snow conditions, riding with this stacked posture is a really good starting point for aggressive all-mountain riding.

無論是快速更換邊緣，還是根據雪況變化做出調整，以這種堆疊姿勢騎行都是積極進取的全山地騎行的良好起點。

It will ensure that you get the correct timing of the body movements necessary to perform an edge change.

這將確保您在進行邊緣變化時，能夠正確把握必要的身體動作時機。

Before doing any of that, it will really highlight any bad habits within your riding, like that, counter-rotation.

在這樣做之前，它將真正凸顯你騎行中的任何壞習慣，比如反向旋轉。

那麼，這個鑽頭是如何工作的呢？

So all you need to do is imagine that you have a flagpole sticking up out from the nose of your board.

是以，你只需想象有一根旗杆從你的板頭伸出來。

And with this flagpole, what you need to visualize is that when you're on your toe side, your hand remains this side of the flagpole.

對於這根旗杆，你需要想象的是，當你站在腳尖的一側時，你的手仍然在旗杆的這一側。

And when you make an edge change and you change onto your heel side, your hand remains on this side of the flagpole.

當你換邊，換到你的腳跟一側時，你的手仍在旗杆的這一側。

And to get it right, to get this drill performed correctly, you need to follow two simple rules.

要想正確地完成這項訓練，你需要遵循兩條簡單的規則。

The first rule is that your hand passes over the flag as the board rolls onto its new edge.

第一條規則是，當棋盤滾到新邊上時，你的手要越過旗子。

So as you make the edge change, that is when your hand passes over the flagpole.

是以，當你進行邊緣變化時，就是你的手越過旗杆的時候。

It's not hand and arm over the flagpole and then edge change.

不是手挽手走過旗杆，然後再換邊。

And it's not edge change and then hand and arm over the flagpole.

這不是邊緣的變化，然後在旗杆上手挽手。

But it passes over the top or through the flag exactly as you make the edge change.

但它恰恰是在你進行邊緣變化時越過頂部或穿過旗幟的。

Now, the second rule, which if you follow this, should actually make the first rule happen quite naturally, is to make sure you don't actually move your upper body.

現在，第二條規則是，如果你遵循這條規則，第一條規則就會很自然地實現。

So you don't twist your shoulders or your torso.

這樣你就不會扭曲肩膀或軀幹。

Now, this might sound weird because we're visualizing a movement with the upper body and you're watching me pass the hand back and forward over the flag like this.

現在，這聽起來可能很奇怪，因為我們正在想象一個上半身的動作，而你正看著我把手像這樣在旗子上來回傳遞。

But if you can see what is happening, that movement happens because of what I'm doing with my front leg.

但如果你能看到發生了什麼，這個動作的發生是因為我的前腿在做什麼。

I turn in my front knee and hip and by doing that movement, that rotates my upper body and pulls it over the flag.

我轉動前膝和臀部，通過這個動作，旋轉上身，將其拉過國旗。

When I go from toes to heels, I open that knee and hip back up and that's what pulls my hand over the flag.

當我從腳尖轉到腳跟時，我的膝蓋和臀部就會向後張開，這就是將我的手拉過旗幟的原因。

So when you're here on your toe side, your hips should be pushed forward.

所以，當你用腳尖站在這裡時，臀部應該向前推。

You should feel your shin pressing into the front of the boot and then you just open up that knee, pull that hip back to cross your hand over the flag and reverse that movement to get you back round onto the toe side.

你應該感覺到你的小腿壓到了靴子的前端，然後你只要打開膝蓋，將臀部向後拉，使你的手穿過旗子，然後反向運動，讓你回到腳尖一側。

Okay, so visualize this flag and picture your hand passing over it or knocking through it every time you make the edge change and ensure that movement happens because of what you're doing with your lower body.

好了，想象一下這面旗幟，想象一下每次你做邊緣變化時，你的手都會從旗幟上穿過或敲擊旗幟，確保這個動作是因為你下半身的動作而發生的。

So take a look at it working, that hand passing over the now imaginary flag and because I'm following those rules, one, timing the passing of my hand over the flag with the edge change and two, initiating the edge change with all the joints of the front leg, the ankle, the knee and the hip.

是以，請看一下它的工作原理：手越過現在假想的旗幟，因為我遵循了這些規則：第一，我的手越過旗幟的時間與邊緣變化的時間一致；第二，用前腿、腳踝、膝蓋和臀部的所有關節啟動邊緣變化。

It means that I cross my center of mass over the board in sync with the edge change.

這意味著，我的質心要與板邊的變化同步。

Now this ensures my body weight is always aligned or stacked over my effective edge which then means that I will achieve grip when snowboarding and of course, because this movement is led by the front leg, it has an immediate effect upon the board rather than the delayed reaction that would happen from initiating the turn with the upper body.

這樣可以確保我的身體重心始終對準或堆疊在我的有效邊緣上，這就意味著我在滑雪時可以獲得抓地力，當然，由於這個動作是由前腿引導的，是以它對滑雪板的影響是立竿見影的，而不是用上半身啟動轉彎時會發生的延遲反應。

So my front hand passes through the flag at the same time my front knee and hip passes over the board which is kind of the point of this drill.

是以，我的前手穿過旗幟的同時，我的前膝和臀部也穿過了木板，這也是這項訓練的重點。

Not just to get your weight properly stacked in the right place when you're on your edge, sorry, but to have your center of mass crossing over the board in time with the edge change which will allow for a smooth edge change and it will allow you to properly set your board on its edge at the start of your next turn.

對不起，這不僅僅是為了讓你在上邊時將重心正確地疊放在合適的位置，而是為了讓你的重心在換邊時及時越過沖浪板，這樣就能順利地換邊，也能讓你在下一個轉彎開始時正確地將衝浪板放在邊上。

Now guys, if you want to buy yourself a little flag to attach to the front of your board, don't forget to check out my affiliate link down below.

現在，如果你想給自己買一面小旗掛在衝浪板前面，別忘了點擊下面我的聯盟鏈接。

But on a serious note, if you're wondering, I do have a link for this Insta360 camera that I'm filming with and I'll put a link to this product down below that you can click on if you do so desire.

不過說句題外話，如果你想知道的話，我確實有一個 Insta360 相機的鏈接，我會把這個產品的鏈接放在下面，如果你想的話，可以點擊這個鏈接。

Now, let's come on to some of the common mistakes that people often have when trying to perform this drill.

現在，讓我們來談談人們在嘗試進行這項訓練時經常會犯的一些錯誤。

Now the first problem you might encounter is that your hand actually moves back and forward over the flags multiple times throughout the turn rather than the intended one time at each edge change.

現在，您可能會遇到的第一個問題是，您的手實際上會在整個回合中多次在旗幟上前後移動，而不是像預期的那樣，在每次換邊時移動一次。

Or you might even find that your hand actually passes in the wrong direction over the flag at the edge change like I'm doing now.

或者，你甚至會發現，你的手在邊緣變化處越過旗子的方向其實是錯的，就像我現在這樣。

Now if you're having any of those problems, you'll likely be counter-rotating which is exactly what I'm doing now.

現在，如果你遇到這些問題，你很可能會反向旋轉，這正是我現在正在做的。

And that means twisting your upper body against your lower body.

這就意味著上半身要與下半身對抗。

It does throw the board round and it can make a quick edge change but the problem is it almost always leads to skidding which we don't want.

它確實能把木板拋圓，也能快速換邊，但問題是它幾乎總是會導致打滑，這是我們不希望看到的。

And almost more importantly, it means you lose the benefits of that stacked posture we talked about earlier.

更重要的是，這意味著你將失去我們之前談到的疊放姿勢所帶來的好處。

By counter-rotating and being twisted like this, you're going to be off balance and your body won't be properly aligned so that your joints can make effective movements that have an immediate response upon the board.

這樣反向旋轉和扭曲，你就會失去平衡，身體也不會正確對齊，這樣你的關節就能做出有效的動作，對木板產生直接的反應。

So let me show you that and counter-rotate a turn.

讓我給你們演示一下，然後反向旋轉一圈。

所以，現在我的腳趾正處於邊緣。

My hand just passed in the wrong direction over the flag and it's clearly on the wrong side of the flag.

我的手在國旗上朝錯誤的方向劃過，很明顯是在國旗錯誤的一側。

And what this means is my body is twisted, it's straightening out my front leg and it's putting a lot of my weight on my back foot.

這意味著我的身體在扭曲，前腿伸直，後腳承受了很大的重量。

Now that's going to make my next edge change kind of difficult and I'm going to have to then kick out that back foot and counter-rotate once again.

這樣一來，我的下一次變邊就有點困難了，我必須踢出後腳，再次反向旋轉。

So if you find that happening, slow things down, start off in a traverse with the hand on the correct side of the flag.

所以，如果你發現這種情況，就放慢速度，一開始就橫著走，手放在旗子的正確一側。

Get that movement correct with that front knee and that front hip passing over the board there.

前膝和前臀部要正確地越過木板。

Hand is now on the correct side of the flag and then you can slowly do that movement again.

手現在放在旗子的正確一側，然後再慢慢做這個動作。

And then once you kind of get the coordination of it, then you can start to speed things up, okay?

一旦你掌握了它的協調性，就可以開始加快速度，好嗎？

But don't take those bad habits, that counter-rotation into your riding.

但不要把這些壞習慣、反向旋轉帶到你的騎行中。

Now the second common mistake is that you may be passing your hand over the flag correctly, but you're getting that hand from the heel to the toe side position by breaking at the waist and bending over here.

現在，第二個常見錯誤是，你可能正確地將手越過了旗幟，但你是通過腰部折斷和彎腰來將手從腳跟位置移到腳趾側位置的。

And yes, that will still allow you to pass the hand over the board when you make the edge change, but by breaking at the waist here, it puts you in a weak position where you're sending your weight back behind the board rather than down over the edge, which means you're going to be struggling for grip.

是的，當你進行換邊時，這仍然可以讓你的手越過木板，但在這裡腰部斷裂，會讓你處於一個較弱的位置，你的重心會回到木板的後面，而不是越過邊緣，這意味著你將很難抓住木板。

So remember rule number two, the movement doesn't come from the upper body, it doesn't come from any twisting or bending over movements like this, but it comes from the lower body, that knee and the hip.

是以，請記住第二條規則，動作不是來自上半身，也不是來自任何像這樣的扭轉或彎腰動作，而是來自下半身，即膝蓋和臀部。

Toes to heels, open that knee, pull the hip backwards.

腳尖對腳跟，打開膝蓋，臀部向後拉。

Heels to toes, as I rotate that knee back in, watch my hip pass over the top of the board like that, ensuring that I maintain this stacked posture with my center of mass, with my weight properly, I can't speak, aligned down over my toe edge.

腳跟到腳趾，當我把膝蓋向後旋轉時，注意看我的臀部像這樣越過木板的頂部，確保我保持這種堆疊的姿勢，我的重心，我不能說話，正確地對準我的腳趾邊緣。

Now the beauty of this drill is that once you get the coordination of those lower body movements that allow for your hand to pass through the flag at the edge change, you can simply sit into those movements for some big, lazy carves, or you can speed the timing of those movements up to create shorter, tighter turns, ideal for steeper slopes.

這個練習的妙處在於，一旦你掌握了下半身動作的協調性，使你的手能夠在變邊時穿過旗子，你就可以簡單地坐進這些動作中，做出一些慵懶的大彎道，或者你也可以加快這些動作的時機，做出更短、更緊湊的彎道，非常適合陡峭的斜坡。

But in both those turns, the same two rules apply.

但在這兩個回合中，同樣適用兩條規則。

Your hand passes through the flag at the edge change and that movement is led by the movements you're making with your lower body.

你的手在邊緣變化處穿過旗子，這個動作由你下半身的動作引導。

Now before we continue, one quick thing I want to mention.

在我們繼續之前，我想簡單提一下。

So for the purpose of this drill, I've placed the flag right here, directly over the nose of my board in the middle of the board.

是以，為了這次訓練的目的，我把旗子插在這裡，正對著我的衝浪板鼻子，位於衝浪板的中間。

And that will imply that my shoulder line is exactly in line with the board.

這將意味著我的肩線與木板完全一致。

When I'm on the toe edge, I'm around here.

當我在腳趾邊緣時，我就在這裡。

When I'm on the heel edge, I'm over here.

當我在腳跟邊緣時，我就在這裡。

Whereas in reality, a slightly stronger posture is to have your shoulder line adjacent to the angle of the front foot.

而實際上，稍強一點的姿勢是讓肩線與前腳的角度相鄰。

So my front foot is turned out 18 degrees, which also means my shoulders should be turned about 18 degrees, which in reality means the flag, rather than being right there on the center, should actually be turned out just a little bit over here.

是以，我的前腳向外轉出 18 度，這也意味著我的肩膀應該轉出 18 度左右，這實際上意味著國旗不應該在正中間的位置，而應該在這裡稍稍轉出一點。

Now for the purpose of getting the drill and for visualizing it, and when I start with this drill with most people, we just think about the flag being in the middle, and then once you start to get it, then you can make those small adjustments and imagine the flag over here.

現在，為了讓大家更好地掌握這種訓練方法，並將其形象化，當我開始和大多數人進行這種訓練時，我們只是想著國旗在中間，然後一旦你開始掌握了，你就可以做一些小的調整，想象國旗在這裡。

But this would be my heel edge position and this would be my toe edge position.

但這是我的腳跟邊緣位置，這是我的腳尖邊緣位置。

You can see my body is slightly open in the direction that I'll be traveling.

你可以看到，我的身體朝著我將要行進的方向微微張開。

And by doing this, by making that adjustment, this will also allow this drill to work for those of you who like to ride with a much more open stance.

通過這樣的調整，也可以讓那些喜歡以更開闊的姿態騎車的人使用這種訓練。

Say your front foot's turned out to 27 degrees, then your flag is going to be much more over here and you're not going to need to kind of focus on really kind of bringing those shoulders around as in line with the board, but you can still get the timing of this front hand passing over the flag at the right point.

如果你的前腳外翻到 27 度，那麼你的旗子就會更多地在這裡，你就不需要集中精力把肩膀轉過來與木板保持一致，但你仍然可以把握好前手越過旗子的時機。

So, now although this drill has mostly been focused on getting that stacked posture and that movement that leads you into the turn, that makes the edge change, which is this front knee and hip opening up, the thing that actually kind of brings your hand back towards the flag before you start to lead with that front leg is actually the back knee and the back hip following.

是以，雖然這個練習主要是為了讓你保持疊放姿勢，以及讓你進入轉體的動作，也就是前膝和髖關節打開，但實際上，在你開始用前腿引導之前，讓你的手回到旗子方向的是後膝和後髖關節。

So, getting this kind of proper one, two, knee steering movement.

是以，要進行這種正確的一、二、膝關節轉向運動。

You can see as my back knee, my back hip passes through, this would be me coming through the end of a heelside turn, that brings my hand back over the flag.

你可以看到，當我的後膝、後臀穿過時，這將是我通過一個後跟側轉體的終點，這將使我的手回到旗幟上。

Then my front knee and hip passes over the board and watch now as my back knee and hip follows, that starts to draw my hand closer to the flag.

然後，我的前膝和臀部越過木板，現在看我的後膝和臀部緊隨其後，開始將我的手拉近旗幟。

So, basically my hand is always moving throughout the turn and it's led by these movements that I'm doing with the lower body.

是以，基本上在整個轉身過程中，我的手一直都在動，而這是由我下半身所做的這些動作所引導的。

Okay, now I've got a bunch of videos that I'll post down below that explain these lower body movements in a bit more detail, but sometimes just visualizing this flag, visualizing your hand passing over it can be enough for you to kind of get these movements done correctly.

好了，現在我有一堆視頻，我會在下面發佈，更詳細地解釋這些下半身動作，但有時只要想象一下這面旗幟，想象一下你的手穿過旗幟，就足以讓你正確地完成這些動作。

Pass that hand over the flag throughout the turn and then feel that front arm slowly being drawn back towards the flag throughout the turn.

在整個轉彎過程中，將手放在旗幟上，然後感覺前臂在整個轉彎過程中慢慢向後拉向旗幟。

Experiment with different turn sizes and shapes and if you can keep this analogy of the hand passing through the flagpole going, then you should really start to feel the benefits not only of maintaining effective posture and balance throughout your riding, but the benefits of you properly using your lower body, your lower knees and hips over the board to get a real immediate response.

嘗試不同的轉彎大小和形狀，如果你能保持這種手穿過旗杆的比喻，那麼你就會真正開始感受到在整個騎行過程中保持有效姿勢和平衡的好處，以及正確使用下半身、膝蓋和臀部的好處，從而獲得真正的即時反應。

I appreciate you sticking around until the end and I will see you in the next one.

感謝你們堅持到最後，我們下一部再見。

字幕列表影片播放

旗杆練習（改善時機、姿勢和邊線變化） (FLAG POLE DRILL (improve timing, posture, and edge change))

stick

struggle

incredibly

bunch