Happy New Year and welcome back to the channel.

新年快樂，歡迎回到頻道。

Now I've been pretty busy the last few weeks teaching lots of people and I usually find that when I look at their riding, the root of people's problems often come right back to the basics, the fundamentals of simply getting your body in the right position, in the right place, at the right time during the turn.

過去幾周，我一直在忙著教很多人，我通常會發現，當我觀察他們的騎術時，他們問題的根源往往又回到了基礎知識上，即在轉彎的過程中，在正確的時間、正確的地點，讓你的身體處於正確的位置。

So for example, I often see people counter-rotating, throwing their shoulders, their arms all over the place as they turn from their toes to the heel side.

例如，我經常看到有人在從腳尖轉到腳跟一側時，反向旋轉，把肩膀和手臂甩得到處都是。

So that's the problem, but the origin often starts here with the toe edge posture.

這就是問題所在，但根源往往是從腳趾邊緣的姿勢開始的。

If you're already starting to ride completely out of line like this and I want to turn the board around that way, I'm already rotated to my maximum, I can't turn anymore.

如果你已經開始像這樣完全不在一條線上騎行，而我想把衝浪板轉過來，我已經旋轉到最大限度了，我不能再轉了。

So to get the board to turn down the hill onto its heels, I have to throw my shoulders in the opposite direction, which puts me in this weak position and kicks that back foot out.

是以，為了讓滑板從山坡上轉到腳跟上，我必須把肩膀甩向相反的方向，這讓我處於虛弱的位置，後腳就會被踢出去。

Now while this might be working for you on the pistes, on the mellow slopes like this, if you want to progress your riding, if you want to move on to more difficult terrain, ride off-piste, ride powder, all these things, you're going to have to sort this out.

現在，雖然在滑雪道上，在像這樣平緩的斜坡上，這可能對你有用，但如果你想提高你的騎行水準，如果你想在更困難的地形上騎行，在非滑雪道上騎行，在粉末滑雪道上騎行，所有這些事情，你都必須解決這個問題。

So today I've got a really visual exercise, it's going to be easy for you guys to do and easy to understand and it's really going to correct your posture, not just on your toe side, but on your heels, at the edge change itself and crucially it's going to show you when it is okay to actually separate your upper and lower body a little bit.

所以，今天我有一個非常直觀的練習，它對你們來說很容易做，也很容易理解，它真的會糾正你的姿勢，不僅僅是腳尖的姿勢，還有腳跟的姿勢，邊緣變化本身的姿勢，最重要的是，它會告訴你什麼時候可以把你的上半身和下半身分開一點。

Okay, so without further ado, let's get into it.

好了，廢話不多說，我們開始吧。

So for this exercise, all you need is a trusty ski pole.

是以，在這項練習中，你只需要一根值得信賴的滑雪杖。

You can borrow one of these off your skier mates, if you don't have any skier mates, well lucky you, but no, get yourself a ski pole, I'm sure you can find one.

你可以從你的滑雪夥伴那裡借一根，如果你沒有滑雪夥伴，那你真幸運，不過還是給自己找一根滑雪杖吧，我相信你能找到的。

And first actually what I'm going to do, I'm just going to draw a very basic snowboard in the ground here that I'm going to stand in.

首先，我要做的是在地面上畫出一個非常基本的滑雪板，我就站在這個滑雪板上。

It's quite big, but it does the trick and it's good to practice this one like I'm going to do right now before you're even on the board.

這個動作非常大，但它能起到作用，在你上黑板之前，像我現在這樣練習這個動作是很好的。

And all I'm going to do, basically, I'm just going to rest the pole here on top of my thighs, okay, I'm not even holding it, this is going to become quite apparent later because if you hold it, you can still move your arms out the comes out of line, the pole is quite clearly going to fall out.

我所要做的，基本上就是把杆子放在我的大腿上，好吧，我甚至沒有握住它，這一點稍後會變得非常明顯，因為如果你握住它，你的手臂仍然可以向外移動，杆子很明顯就會掉出來。

So as I said, start off here with the pole on top of my thighs, and I'm on a bit of a slope here, I'm in the heel edge position.

就像我說的，從這裡開始，把杆子放在我的大腿上，這裡有點坡度，我處於腳跟邊緣位置。

And right away, what this does, it just helps keep everything dead in line.

這樣做的目的是讓所有東西都保持一致。

So my shoulders should be in line with the board, so the pole is going exactly the same direction as the snowboard is.

是以，我的肩膀應與雪板保持一致，這樣杆子的方向就與雪板的方向完全一致。

And because I'm on my heel edge, that means my hips are pulled back slightly, the pole is pretty much vertically over the heel edge.

因為我在腳跟邊緣，這意味著我的臀部稍稍向後拉，杆子幾乎垂直於腳跟邊緣。

So if you do this, and there's any twist, if your posture is slightly out of line, you will notice immediately that the pole is not in line with the board.

是以，如果你這樣做，並且有任何扭曲，如果你的姿勢稍有偏差，你就會立即發現杆子與木板不在一條線上。

So coming around now onto my toe edge, same idea, just going to rest the pole here.

現在轉到我的腳趾邊緣，同樣的想法，把杆子放在這裡。

Once again, it's dead in line with the board.

再次與董事會保持一致。

But of course, this time, because I'm on my toe edge, your hips should be pushed slightly forward.

當然，這一次，因為我的腳尖在邊緣，你的臀部應該稍微向前推。

And once again, the pole is vertically directly above that toe edge.

再一次，杆子垂直於腳趾邊緣的正上方。

If I was to drop it now, look at that, it sat perfectly on where I drew the toe edge.

如果我現在把它放下來，你看，它完全就在我畫的趾尖邊緣上。

Okay, so those are your first visual cues.

好了，這些就是你的第一視覺線索。

And you might be thinking, literally the last video you posted, Malcolm, you talked about the benefits of riding in a slightly open stance.

你可能會想，馬爾科姆，在你發佈的上一個視頻中，你談到了以略微開放的姿態騎行的好處。

And yeah, that was, but specifically that was for some quite sort of full-on hard carving.

是的，就是這樣，但具體來說，那是為了某種相當全面的硬雕刻。

For pretty much all your other riding, we want to be in this stacked position with everything in line.

在其他幾乎所有的騎行過程中，我們都希望保持這種堆疊的姿勢，一切都保持一致。

It means you're really ready, any bumps or lumps you're going to hit, you're ready to react to them, and you can quickly turn your board onto the toes, onto the heels, wherever you need to.

這意味著你真的準備好了，遇到任何顛簸或腫塊，你都能隨時做出反應，並能迅速將衝浪板轉到腳尖、腳跟等任何需要的地方。

And that's what brings me onto the next part.

這就是我要說的下一部分。

So come back around here, I'll start showing you from the heel edge.

回到這裡，我從腳跟邊緣開始給你演示。

So yeah, we're dead in line with the board when we're on our edges.

所以，當我們站在自己的邊緣時，我們就會與董事會保持一致。

And a lot of the time when people talk about getting the right posture and things like that, they always talk about being dead in line.

很多時候，當人們談到正確的姿勢和類似的東西時，他們總是說要保持一致。

But when it comes to the actual edge change, it is okay for your upper body to open up into the turn just a little bit.

但在實際變邊時，上半身可以稍稍向轉彎處張開。

And if you're turning properly, using your knees independently, kind of using them one at a time as levers, as I've explained in this video here, which is really essential watching, like pretty much every video I reference this video, because we really want to be turning, you know, with our feet and our knees independently.

我在這段視頻中已經解釋過，這段視頻非常值得一看，幾乎每段視頻我都會引用這段視頻，因為我們真的想要轉動，你知道，用我們的腳和膝蓋獨立轉動。

So give this watch to make sure you've got that movement down.

是以，請戴上這隻手錶，以確保你已經掌握了這個動作。

But I'll just quickly explain it here.

不過，我還是要在這裡簡單解釋一下。

So I'm on heels, I'm going to go to my toes, because I start the turn with this front knee, I push this front knee across the board, my hip starts coming through as well.

所以我踩著高跟鞋，我打算用腳尖，因為我是用前膝開始轉體的，我把前膝推過木板，我的臀部也開始穿過木板。

At the beginning of the turn, it's not much, but essentially, my shoulders are now turned a little bit ahead of the board, they've come out about 15-20 degrees into the slope.

在轉彎的開始階段，這並不算什麼，但基本上，我的肩膀現在已經轉到了比滑板稍前一點的位置，向斜坡方向伸出了大約 15-20 度。

As the board starts coming around, my back knee is going to follow.

隨著滑板開始迴轉，我的後膝關節也會跟著迴轉。

Okay, now I'm back on the toe edge, everything is back in line again.

好了，現在我又回到了腳尖邊緣，一切又恢復了原樣。

But now, again, at the initiation phase of the next turn, toes to heels, because I just roll this knee, this front knee down the mountain first, once again, my pole has just turned a little bit ahead of the board, and it's just going to pull me down the slope.

但現在，在下一個轉體的起始階段，腳尖到腳跟，因為我的這個膝蓋，這個前膝蓋先向山下滾動，再一次，我的杆子已經比滑板先轉了一點，它會把我拉下斜坡。

So always at the end of every turn, when you're on the heels, or you're on the toes, sure, everything is back in line.

是以，每次轉彎結束後，當你在腳跟上或腳尖上時，一切都會恢復正常。

But at the initiation phase, the first movement you do when you push that knee across the board from heels to toe, or pull it round from toes to heels, it's okay for those shoulders to open up just a little bit.

但在起始階段，當你把膝蓋從腳跟推到腳尖，或從腳尖拉到腳跟時，你做的第一個動作就是把肩膀打開一點點。

Now, if you haven't quite got that technique, if you're turning more just with a kind of up unweighted movement, that is basically just standing up to initiate the edge change, the pole will stay more in line with the board, that's okay too.

現在，如果你還沒有完全掌握這種技巧，如果你更多地是通過一種向上的無重力運動來轉彎，基本上就是站起來開始換邊，杆子會與板子保持在一條直線上，這也是可以的。

But as I say, if you are turning using your knees, the shoulder will lead in first, and this pole will turn just 15-20 degrees before the board does.

但正如我所說的，如果你用膝蓋轉彎，肩膀會先導入，這根杆子會比木板早轉 15-20 度。

All right, so that's it on the snow, now let's put our board on, let's put it into practice on the snow and see how it works.

好了，雪地上就是這樣，現在讓我們穿上衝浪板，在雪地上實踐一下，看看效果如何。

Okay, so let's get into it, rest the pole on the top of your thighs, straight away you can see my pole is right there, dead in line with the board.

好了，讓我們開始吧，把杆子放在你的大腿上部，你馬上就能看到我的杆子就在那裡，與木板保持在一條直線上。

Vertically, it's above my heels, and it's not the front end sticking up or the back end sticking up, that's going to help keep my shoulders in line, everything's dead in line.

在垂直方向上，它在我的腳跟上方，不是前端翹起，也不是後端翹起，這樣可以讓我的肩膀保持在一條線上，所有東西都在一條線上。

Now, if I just come around onto my toe edge, once again, pole dead in line with the board, stacked vertically over my toes, and it's not sticking up or down.

現在，如果我繞到我的腳趾邊緣，再一次，杆子與木板完全一致，垂直疊放在我的腳趾上，它不會向上或向下伸出。

Now, I'm just going to start to show you at the actual edge change, what happens, the pole just there very slightly turns a little bit ahead of the board, and that is totally fine.

現在，我將開始向大家展示實際的邊緣變化，會發生什麼情況，杆子會在木板前稍微轉動一點，這完全沒有問題。

The more you use your feet, more you use your knees independently as their own levers, the more of a twist you're going to have here, but crucially it goes in the same direction the board goes, just a little bit ahead of it, so it comes around just like that, from toes to heels, around.

你越多地使用你的雙腳，越多地獨立使用你的膝蓋作為自己的槓桿，你在這裡就會有越多的扭轉，但至關重要的是，它的方向與滑板的方向相同，只是比滑板稍早一點，所以它就會像這樣，從腳趾到腳跟，繞來繞去。

Okay, let's get into a bit more of a rhythm now.

好了，現在讓我們進入點節奏吧。

You can see this really works for whatever kind of turn size and shape I do.

你可以看到，無論我做什麼尺寸和形狀的轉彎，這個方法都非常有效。

If I'm just holding on an edge, gently rocking from one edge to the other, it works, but what I'll show you as we get over here, as we get over this little ridge, I'll do some tighter, smaller turns, and this exercise still works for that as well.

如果我只是抓住一個邊緣，輕輕地從一個邊緣搖到另一個邊緣，它就會起作用，但當我們越過這個小山脊時，我會做一些更緊湊、更小的轉彎，這個練習也仍然有效。

Coming around.

轉過來

My phone is in my back pocket, which is actually knocking it very slightly out of line, but you get the idea.

我的手機放在後口袋裡，這實際上把它弄得很不協調，但你明白我的意思。

This exercise is so good because it forces you to keep everything locked in there.

這個練習非常好，因為它迫使你把所有東西都鎖在裡面。

So often, as people come around onto the toe edge, they do this kind of movement, that counter-rotation, but I've kept a hold of it there, but the pole would have fallen out.

通常，當人們繞到腳尖邊緣時，他們會做這樣的動作，即反向旋轉，但我一直抓著它，但杆子會掉出來。

I would have completely lost it if I'd done that, so it's going to really force you to pull that right arm back, keep that locked in on the toe edge.

如果我那樣做了，我就會完全失去控制，所以這真的會迫使你把右臂向後拉，鎖定在腳趾邊緣。

If you find yourself often having the arm out there, it's probably a sign that you are counter-rotating a little bit.

如果你發現自己的手臂經常伸向外側，這可能說明你的反旋轉有點過頭了。

Sometimes you do just have to really bring it back to the basics, check everything's in line, and though you might not think your posture is that bad, it could be the root of a bigger problem that is affecting some other part of your riding.

有時，你確實需要真正迴歸基本，檢查一切是否符合要求，雖然你可能不認為自己的姿勢有多麼糟糕，但它可能是影響你騎行其他部分的更大問題的根源。

Let's razz it down here a little bit now.

讓我們在這裡狂歡一下吧。

I'm just going to keep the pole there to work on keeping everything dead in line.

我打算把杆子放在那裡，讓所有東西都保持一致。

Okay.

好的

What you see now as well, this really does even work even for flat basing, keeping everything dead in line.

你現在看到的情況也是如此，即使是在平底的情況下，這也確實有效，使所有東西都保持在一條直線上。

I'm not even on my edge.

我還沒到極限呢

I'm a little bit on my heels now, but it's really just going to help keep everything dead in line.

我現在有點站不穩了，但這真的能讓一切都步入正軌。

If you're having issues with flat basing, it's a good exercise for that as well.

如果你有平底問題，這也是一個很好的練習。

This really can help with all aspects of your riding.

這對您騎行的各個方面都有幫助。

Just really correct that posture, sort it out.

只要真正糾正姿勢，理清頭緒。

As I say, guys, when I'm teaching lessons, no matter how good a rider is, often this is one of the first things we go back to, just aligning everything up so that you can get the most out of your riding.

就像我說的，夥計們，當我在教課時，無論騎手有多好，這往往是我們首先要做的事情之一，就是把一切都調整好，這樣你才能最大限度地發揮你的騎術。

Well, I don't think I need to explain that too much more.

好吧，我想我沒必要再解釋太多了。

You can give your skier friends their poles back.

你可以把滑雪者朋友的滑雪杖還給他們。

I hope this has helped you guys out.

希望這對你們有所幫助。

Thank you for watching.

感謝您的收看。

Let me know you want me to cover next and we'll get through it.

讓我知道你想讓我講下一個內容，我們會把它講完的。

Cheers guys.

乾杯

I'll see you next time.

下次見