We do it all the time as we make our way down the mountain, rolling from one edge to the other.

我們下山的時候經常這樣，從一個邊緣滾到另一個邊緣。

And the edge change can be seen as the start point of every turn you'll ever make.

而邊緣的變化可以看作是你每一次轉彎的起點。

So if you get it right, you'll set yourself up to properly control the arc of the turn.

是以，只要掌握得當，就能為正確控制轉彎弧度做好準備。

So in today's video, I'm gonna run through some of my favorite and least favorite edge change exercises.

是以，在今天的視頻中，我將介紹一些我最喜歡和最不喜歡的邊緣變化練習。

Some of them are downright stupid, but that doesn't stop people doing them.

有些做法簡直愚蠢至極，但這並不能阻止人們去做。

And the reason I want to show you the bad ones is so that you get a better understanding of what you should and shouldn't be doing on your board.

我之所以要給你看那些不好的板子，是為了讓你更好地瞭解你應該和不應該在黑板上做什麼。

Some of them are quite easy, some of them you'll find more of a challenge.

其中有些非常簡單，有些則更具挑戰性。

So without further ado, let's get into this video.

話不多說，讓我們進入視頻。

So let's start off with the worst one.

那我們就從最糟糕的開始吧。

I call it the counter rotation trick, and it goes like this.

我把它叫做 "反向旋轉技巧"，其原理是這樣的。

You literally swing your upper body around in the opposite direction to the lower body to change the board from heels to toes, toes back to heels.

上半身的擺動方向與下半身的擺動方向正好相反，這樣就可以把板從腳跟換到腳尖，再從腳尖換回腳跟。

So let's first give this drill some credit.

所以，讓我們先給這次演習點個贊。

Why might it be used?

為什麼要使用它？

Well, as you can see, I am changing edge.

正如你們所見，我正在改變自己的優勢。

So on one hand, job done.

所以，一方面，工作完成了。

But in this case, the means don't justify the end.

但在這種情況下，手段並不能證明目的是正確的。

That's because if you start adopting this method into your riding, it will completely hamper your progression and you won't move far beyond this level of wishy-washy skidded turns, which means you're not going to get much further than these mellow piste slopes either.

這是因為，如果你開始在騎行中採用這種方法，它將完全阻礙你的進步，你將無法超越這種躊躇滿志的滑行轉彎水準，這意味著你也無法在這些圓潤的滑雪道斜坡上走得更遠。

But the main reason why this exercise is so useless is because it promotes counter rotation.

但這項運動之所以如此無用，主要是因為它促進了反向旋轉。

And when you bring that into your turns, it does two really bad things.

而當你把這一點帶入到你的轉彎中時，就會帶來兩件非常糟糕的事情。

Firstly, it always leads to your back foot skidding out.

首先，它總是導致你的後腳滑出。

Skidding can be seen as the opposite of gripping, therefore we want to eradicate it as much as possible from our riding.

打滑可以看作是抓地力的反面，是以我們希望在騎行中儘可能消除打滑。

And secondly, counter rotation puts you in a weak position.

其次，反向旋轉會讓你處於弱勢。

If your body is twisted and not aligned properly over the board, then you're just going to make life much harder for yourself.

如果你的身體扭曲，沒有在木板上正確對齊，那麼你只會讓自己的生活更加艱難。

I can get away with this bad posture on these beginner slopes at slow speeds, but in more difficult terrain and going faster, it just won't hold up.

在這些初級斜坡上，我還能以慢速保持這種糟糕的姿勢，但在地形更復雜、速度更快的情況下，這種姿勢就站不住腳了。

So that is why counter rotation should not be seen as a solution to making an edge change.

是以，反向旋轉不應被視為改變邊緣的一種解決方案。

It can be useful in some scenarios.

在某些情況下，它可能很有用。

For instance, if you want to quickly slow down and make a speed check, or it's also used in a load of freestyle tricks.

例如，如果您想快速減速並進行速度檢查，或者在很多自由式技巧中也會用到它。

And I have in fact made a video that I'll post in the description down below where I go over three simple freestyle tricks that use counter rotation.

事實上，我已經錄製了一段視頻，並將在下面的說明中發佈，在這段視頻中，我將介紹三個使用反向旋轉的簡單自由式技巧。

So it has its place, but helping you get better at turning is not where you should be using it.

是以，它有其作用，但幫助你更好地轉彎並不是你應該使用它的地方。

So now let's move on to exercise number two.

現在，讓我們進行第二項練習。

Leading with the front arm.

用前臂引導。

This exercise follows a similar theme to the first one in that we are focusing on movements made with our upper body.

這個練習與第一個練習的主題相似，我們的重點是上半身的動作。

But this one is a lot better because at least this time, your upper body is moving in the same way that you want the board to go.

但這一次要好得多，因為至少這一次，你的上半身是按照你希望衝浪板前進的方向運動的。

So let's take a look to see how it works.

讓我們來看看它是如何工作的。

You keep your shoulders in line with the board, but when you want to change edge, you turn your front arm down the hill ahead of the board.

你的肩膀與滑板保持在一條直線上，但當你想換邊時，你的前臂要轉到滑板前方的山坡上。

Now this exercise can work.

現在，這個練習可以奏效了。

You can see my turns don't actually look too bad, but obviously I'm doing other things that this exercise doesn't cover.

你可以看到，我的轉彎看起來其實並不差，但顯然我還做了其他練習沒有涉及的事情。

For instance, it doesn't tell us anything about how I cross my center of mass over the board at the edge change.

例如，它並沒有告訴我們在邊緣變化時，我是如何將品質中心越過木板的。

So sometimes it can be an effective way of getting people to turn, but really it's just not an effective way of turning.

是以，有時這可能是讓人們轉向的一種有效方式，但實際上這並不是一種有效的轉向方式。

That is because it is a very delayed way of making the edge change.

這是因為使邊緣發生變化的方式非常滯後。

The movement, it starts up here with your head, your shoulder, your arm coming over the board.

動作從這裡開始，你的頭、肩膀和手臂都要越過木板。

And that movement gradually works its way down your body, through your core, into your hip, your knee, and your ankles.

這個動作會逐漸向下，通過你的身體核心，進入你的臀部、膝蓋和腳踝。

The things that are actually turning the board.

真正能讓電路板轉動的東西。

So you can start to see that if it's our lower body that's turning the board, if that's the thing that's really having an effect on where our board goes, maybe we should start thinking about if that's where we should begin the movements at our edge change.

是以，你可以開始明白，如果是下半身在轉動衝浪板，如果是下半身在真正影響衝浪板的走向，也許我們就應該開始思考，我們是否應該從下半身開始改變衝浪板邊緣的動作。

So we'll come onto that in a minute.

所以，我們馬上就來討論這個問題。

But for me, the real reason why I hate this exercise is that because although people like me can pull my arm around and make it look nice and easy, the reality is that for a lot of beginners, if you make this movement, if you turn this arm around like that, oh, I almost did it there.

但對我來說，我討厭這個練習的真正原因是，雖然像我這樣的人可以把手臂拉來拉去，讓它看起來又漂亮又簡單，但現實情況是，對於很多初學者來說，如果你做這個動作，如果你把手臂這樣轉過來，哦，我差點就成功了。

I don't really want to do it.

我真的不想這麼做。

It is very easy to catch an edge.

它很容易被抓住邊緣。

So this is a dangerous exercise.

是以，這是一項危險的工作。

I don't recommend it.

我不建議這樣做。

Let's move onto the next one.

讓我們進入下一個環節。

Standing up to change edge.

站起來改變邊緣。

This exercise covers all important movement of crossing your center of mass over the board at the edge change.

這項練習涵蓋了在換邊時將重心越過木板的所有重要動作。

Get the timing of it wrong, as is all too easy in the last exercise, and you'll catch an edge.

在最後一個練習中，如果時機不對，就很容易被對手抓住機會。

But with this exercise, you can safely cross between your heel and toe edge positions without worrying.

但通過這種練習，您可以安全地在腳跟和腳尖邊緣位置之間穿行，而不必擔心。

So make sure you begin by traversing across the slope.

是以，一定要從穿越斜坡開始。

Then as you stand tall, your board will flatten underneath you and you simply sink down onto your new edge and then repeat for the next turn.

然後，當你站在高處時，你的木板會在你腳下變平，你只需下沉到新的邊緣，然後重複下一圈。

Now you'll see that the movements really aren't much at all.

現在你會發現，這些動作其實並不多。

But by standing tall, my hips are drawn over the middle of the board, letting me safely roll from one edge to another.

但站得高，我的臀部就會被拉到木板中間，讓我安全地從一個邊緣滾到另一個邊緣。

So this is a great exercise as it really simplifies the idea of turning.

是以，這是一個很好的練習，因為它真正簡化了轉彎的概念。

And in fact, by just making these movements, you'll be able to perform some basic carve turns like I'm doing right now.

事實上，只需做出這些動作，你就能完成一些基本的雕刻轉彎，就像我現在做的一樣。

But it isn't higher on the list because it's still not the most effective way to turn your snowboard.

但它在榜單上的排名並不靠前，因為它仍然不是轉動滑雪板的最有效方法。

For that, we need to get into knee steering.

為此，我們需要進行膝關節轉向。

I'm going to set this up with a task that's pretty easy to grasp, but trust me, it's more difficult than it looks.

我將用一個非常容易掌握的任務來安排這個任務，但相信我，它比看上去要難得多。

I want you to imagine you're in a supermarket shopping aisle and it's really narrow.

我想讓你想象一下，你在超市購物時，過道非常狹窄。

We've got wine bottles stacked on one side and baked beans stacked on the other side.

一邊堆著酒瓶，另一邊堆著烤豆。

We don't want to send them tumbling.

我們不想讓他們跌得很慘。

So give me a watch, see if you can figure out what's going on first, and I will explain what I'm doing.

所以，給我看一下，看看你能不能先搞清楚發生了什麼，然後我會解釋我在做什麼。

So I start off in a side slip.

所以我一開始是側身滑行。

I'm going to try and just turn my board around a point, staying within that narrow corridor as I go between toes, heels, and back to toes again.

我要試著將滑板轉過一個點，在腳尖、腳跟和腳尖之間的狹窄通道內前進。

Now, I said this exercise is all about knee steering, and staying within this narrow corridor really makes you have to isolate certain movements.

現在，我說過這個練習的重點是膝關節轉向，在這個狹窄的走廊裡，你必須孤立地完成某些動作。

And the key movement that I'm making is pulling my front knee out across over the board.

我做的關鍵動作是將前膝橫跨木板拉出。

I want you to imagine you've got two levers sticking out the top of your knees, or two ski poles jammed down your boots.

我要你們想象自己的膝蓋頂端伸出兩根槓桿，或者靴子裡塞著兩根滑雪杖。

At the moment, on my toe edge, they're both pushed forward.

目前，在我的腳趾邊緣，它們都是向前推的。

When I want to make the turn, I'm going to pull my front lever around first, and the back lever is going to follow.

當我想轉彎時，我會先把前杆拉過來，然後再把後杆拉過來。

Watch this.

看這個

Pull it around, back one follows.

把它拉過來，後面一個跟著。

The same thing happens as I go from heels to toes, but it's just in the opposite direction.

當我從腳跟走到腳趾時，也會發生同樣的情況，只是方向相反而已。

Right now, both levers are back.

現在，兩個槓桿都回來了。

Push one forward, follow with the back one.

一個向前推，一個向後跟。

As you can see, it doesn't look like I'm doing much, but it's clearly a really effective way to get the board to turn around on a point.

如你所見，這看起來並不像我在做什麼，但這顯然是一個非常有效的方法，可以讓棋盤在一個點上轉過來。

And the effect of moving my knees over the board is that I get what you might have heard as something called foot pedaling.

膝蓋在木板上移動的效果，就是你可能聽說過的 "腳蹬"。

On my toe edge, my feet are like this.

在我的腳趾邊緣，我的腳是這樣的。

As I roll my knees around, my front foot flattens, back one follows.

當我把膝蓋轉過來時，前腳放平，後腳跟上。

Same thing happens as I go from heels to toes.

當我從腳跟走到腳趾時，也會發生同樣的情況。

Foot flattens, back one follows.

腳放平，後腳跟上。

But as I just explained it, I much prefer to talk about using the knees as levers, because if you think about foot pedaling, it can be tempting to kind of slam your foot down, and really your feet are quite passive.

但正如我剛才解釋的那樣，我更喜歡把膝蓋當作槓桿來使用，因為如果你考慮用腳踩踏板，就很容易把腳踩下去，而實際上你的腳是很被動的。

The movement comes from your knees, pulling them across over the top of the board.

動作來自膝蓋，將膝蓋拉過木板頂部。

Stick with this one, because despite it not looking like the most exciting thing to do, these small independent knee steering movements are a necessity for higher end riding.

堅持下去，因為儘管這看起來並不是最令人興奮的事情，但這些微小的獨立膝部轉向動作卻是高端騎行所必需的。

And this exercise is the ultimate test of whether you can perform those movements or not.

而這個練習就是對你能否完成這些動作的終極考驗。

For me, that drill is essential if you want to master complete control of your snowboard.

對我來說，要想完全掌控滑雪板，這種練習是必不可少的。

It really isolates that knee steering movement specifically, but you'll see big improvements to your overall riding when you bring it back into all your turns, wherever you are on the mountain.

它確實可以專門隔離膝蓋轉向動作，但無論你在山上的哪個地方，當你把它帶回到所有的轉彎中時，你都會發現你的整體騎行能力有了很大的提高。

Now, it's not higher on the list, because despite looking really easy, it's actually pretty complicated.

現在，它在清單上的排名並不靠前，因為儘管看起來非常簡單，但實際上卻相當複雜。

And you can achieve the same task, that is those turns, side slip to side slip, within a narrow corridor, by regressing all the way back to what I showed you in drill number one, where you just counter rotate like this and this, and you don't want to do that one.

你可以在狹窄的通道內完成同樣的任務，即從側滑到側滑的轉彎，方法是倒退回我在一號訓練中給你演示的那樣，你只需像這樣和這樣反向旋轉，你不想做那個。

So if you're doing it, make sure you're getting it right.

是以，如果你要這樣做，請確保你做對了。

And if you want to go further in depth into that knee steering movement, I've got a video that I'll post in the description down below that shows you really how to do it.

如果你想更深入地瞭解膝關節轉向動作，我在下面的說明中會有一段視頻，向你展示如何真正做到這一點。

It takes you through all the steps and then shows you how to apply it to much higher level riding.

它將帶你完成所有步驟，然後告訴你如何將其應用到更高水平的騎行中。

I really hope you guys are enjoying this exercise list and through it, you're gaining a better understanding of some of the movements you can make to help turn your snowboard.

我真心希望你們能喜歡這份練習清單，並通過它更好地瞭解一些有助於轉動滑雪板的動作。

And if it is helping you, it'd be great if you could hit that like button, because that will help YouTube to push it out to a wider audience who might benefit from this video.

如果它對你有幫助，請點擊 "喜歡 "按鈕，因為這將有助於 YouTube 把它推送給更多可能從這段視頻中受益的閱聽人。

Now, let's get on to some of the very best exercises you can do to help with that edge change.

現在，讓我們來介紹一些有助於改變邊緣的最佳運動。

In second place, it's the ski pole drill.

排在第二位的是滑雪杆練習。

This drill is excellent because it is so simple, yet so effective.

這種演習非常出色，因為它非常簡單，但又非常有效。

And it focuses on all the fundamental building blocks of your riding.

它側重於騎行的所有基本要素。

Let me explain.

讓我來解釋一下。

All you do is rest the pole between the palms of your hands and the top of your thighs.

你所要做的就是把杆子放在手掌和大腿頂部之間。

Your posture is sorted simply by keeping the pole parallel to the line of your board throughout the turn.

只需在整個轉彎過程中保持杆子與滑板線平行，就能調整姿勢。

As the board points down the slope, your upper body goes with it.

當滑板指向斜坡時，你的上半身也會隨之向下。

You can check your center of mass is in the right place simply by looking down.

您只需向下看，就能檢查您的質心是否在正確的位置。

On the toe edge, the pole should be stacked vertically over the toe edge.

在趾部邊緣，竹竿應垂直疊放在趾部邊緣上。

And on the heel edge, it will be stacked vertically over the heel edge.

而在鞋跟邊緣，它將垂直疊放在鞋跟邊緣上。

When I change edge, I can see the pole and therefore my center of mass move over the center line of the board.

當我換邊時，我可以看到杆子，是以我的質心也會在木板中心線上移動。

And if I'm introducing some knee steering from the last exercise, I will see the pole turn just ahead of my board.

如果我在上次練習中引入了膝部轉向，我就會看到杆子在我的滑板前方轉向。

This is what the second exercise, the arm out in front exercise, was trying to get you to do.

這就是第二個練習--手臂前伸練習--想讓你做的事情。

But in this one, your whole body stays much more coordinated and moving as one machine rather than as a collection of disjointed parts.

但在這種情況下，你的整個身體會更加協調，像一臺機器一樣運動，而不是像一個脫節部件的集合體。

The pole is a clear visual guide that keeps you in the right position.

杆子是一個清晰的視覺指南，能讓你保持正確的姿勢。

And if you make sure not to actually hold the pole, but just rest it between your hand and the top of your thighs, then if you twist or rotate too much, the pole will drop, letting you know you've made a mistake.

如果你不握住杆子，而只是把它放在你的手和大腿之間，那麼如果你扭動或旋轉得太多，杆子就會掉下來，讓你知道你犯了一個錯誤。

Now this exercise is so good that yes, of course, I have in fact dedicated an entire video to it, which again is linked down below.

這個練習非常棒，當然，我也專門為此製作了一整段視頻，鏈接在下面。

Finally, we come on to my favorite edge change exercise of all time.

最後，我們來看看我最喜歡的邊緣變化練習。

Now I probably would say the last one is actually one of the better ones in that it's so easy to teach and apply it to your riding.

現在，我可能會說最後一條其實是更好的一條，因為它很容易教，也很容易應用到你的騎行中。

But this is just a really great exercise to challenge yourself.

但這只是一個挑戰自我的絕佳練習。

It's carved edge wiggles.

它的雕刻邊緣會擺動。

And essentially, it just takes that knee steering movement that we learned in that narrow corridor exercise that applies it to much more advanced riding.

從本質上講，它只是將我們在狹窄走廊練習中學到的膝蓋轉向動作應用到更高級的騎行中。

Carve across the slope, stay low and isolate the knee steering movement from the earlier exercise to make quick edge changes back and forth without turning past the full line.

劃過斜坡，保持低姿勢，利用之前練習中的膝關節轉向動作，在不超過全線的情況下前後快速變邊。

Now, this exercise is challenging.

現在，這個練習很有挑戰性。

It takes all the fundamentals you've perfected in the ski pole exercise, but completely alters the timing and the duration.

它採用了您在滑雪杆練習中完善的所有基本要素，但完全改變了時間和持續時間。

See how quickly my knees smash back and forth over the top of the board.

看看我的膝蓋是如何快速地在木板上方來回撞擊的。

And I don't hold onto the turn either.

我也不抓著轉彎不放。

After each edge change, I immediately rock back onto my initial edge as many times as I can before I get to the other side of the piece.

每次換邊後，我都會立即搖回最初的邊，儘可能多地搖幾次，然後再搖到作品的另一側。

Now, try not to swing your back leg out as this will result in the back end of your board skidding out.

現在，儘量不要將後腿擺出去，因為這樣會導致滑板後端滑出。

So guys, give this one a go.

所以，夥計們，試試這個吧。

And if you can get it, you can then bring those quick early edge changes back into your normal riding.

如果你能做到這一點，你就能在平時的騎行中快速地進行早期邊緣變化。

As I mentioned in the intro, the earlier in the turn you can set your new edge, the earlier in the turn you're in control of the path of your board.

正如我在開場白中提到的，越早在回合中設置新的邊線，就能越早地控制棋盤的軌跡。

There's hundreds of exercises that you can do to help with your edge changes.

有數以百計的運動可以幫助您改變體型。

So if you've got a favorite, stick it down below and help someone else out.

所以，如果你有最喜歡的東西，就把它貼在下面，幫助別人。

Or if you've got a least favorite, if you've done a terrible one, perhaps you've seen other people doing it, or you were taught it yourself, put it down as well and we'll warn people not to do that one.

或者，如果你有最不喜歡的，如果你做過很糟糕的事，也許你看到過別人這麼做，或者你自己被教過，也請寫下來，我們會警告大家不要這麼做。

Thank you guys for watching and I'll see you in the next one.

感謝大家收看，我們下期再見。

I just spied some instructors teaching that exact drill.

我剛看到一些教官在教這種演習。

Hopefully they're using it as an example of what not to really do, but it doesn't really seem like it to be honest.

但願他們是在用這個例子來說明什麼是真正不應該做的，但說實話，看起來並不像。

So yeah, you do get it.

所以，是的，你懂的。

How you doing mate?

你好嗎？

Yeah mate, yeah.

是啊，夥計，是啊。

There's my filmer.

這是我的攝影師

Absolute workhorse he is.

他是絕對的主力。