Sure you can go right back to the basics, get on that bunny slope and become a beginner again.

當然，你可以從頭開始，爬上兔子坡，重新成為一名初學者。

Is that how you want to spend your time on the mountain?

你想在山上這樣度過時光嗎？

Probably not.

可能不會。

You can already snowboard which means you have the basic fundamentals of good posture and edge control.

你已經會單板滑雪了，這意味著你已經掌握了良好姿勢和邊緣控制的基本要領。

So in this video I'm going to show you how to take that skill set and apply it to riding switch.

是以，在這段視頻中，我將向你展示如何將這套技能運用到騎行轉換中。

So let's start right here.

那我們就從這裡開始吧。

You've been coming down the mountain and this is a slope you're totally comfortable with.

你一直在下山，這個坡度你完全適應。

Rather than just bombing it down, you're going to pull over and stop on the side.

你要把車停在路邊，而不是直接轟炸。

If you're regular, stop on the left of the piste.

如果您是常客，請在滑雪道左側停車。

If you're goofy, stop on the right-hand side.

如果你是傻子，就停在右邊。

And what we're going to do, real simple, we're just going to start in a heel-side traverse across the mountain riding switch.

我們要做的，非常簡單，我們要從腳跟側開始橫跨山地騎行轉換。

As I say, you already ride, your posture, your edge control, it's all good.

就像我說的，你已經在騎了，你的姿勢、你的邊緣控制都很好。

You'll be able to do this easy.

你可以輕鬆做到這一點。

The only thing that's different is that your head is going to be turning and looking the other way.

唯一不同的是，你的頭會轉過來，看著另一個方向。

First, let me show you the whole sequence.

首先，讓我向大家展示一下整個序列。

Starting from that heel-side traverse, we're going to rev up the board around frontside 180, ending up on your toe edge.

從腳跟側的橫移開始，我們要讓衝浪板正面180度旋轉，最後落在腳趾邊緣。

Next, we want to cross the slope in the other direction and we're simply going to mimic those movements.

接下來，我們要從另一個方向穿過斜坡，我們只需模仿這些動作即可。

Rev up the board around frontside 180, back on the toe edge, and now we're going to complete a switch turn from toes to heels.

啟動滑板，正面 180 度，回到腳尖邊緣，現在我們要完成從腳尖到腳跟的切換轉彎。

And voila, we're back at the beginning of the sequence ready to repeat.

瞧，我們又回到了序列的起點，準備重複。

Now, I don't want to give you too much technical input because this exercise has been designed to let you think about the movements you make in your regular toe-to-heel turn and then simply mirror them on the other side of the piste in your switch stance.

現在，我不想給你過多的技術指導，因為這個練習的目的是讓你思考平時腳尖到腳跟轉彎時的動作，然後簡單地在滑雪道的另一側以切換姿勢照搬這些動作。

If you can figure this out on your own, then it's going to be a much more lasting and effective way of learning the movements.

如果你能自己摸索出來，那麼這將是一種更持久、更有效的學習動作的方法。

However, if you are struggling, let me give you a few pointers.

不過，如果你正在苦苦掙扎，請允許我給你一些建議。

Starting with this, the revert right here, because that might be something completely new to you.

從這裡開始恢復，因為這對你來說可能是全新的東西。

From a crouched down position with your shoulders in line with the board, begin to extend your legs as you pull your front shoulder up the slope.

從蹲下的姿勢開始，肩膀與木板成一直線，開始伸展雙腿，同時將前肩拉上斜坡。

Push your back leg around, keeping your toes lifted, and as the board comes around 180, sink back down, there we go, shoulders in line with the board, and this time you're on the balls of your feet in your toe edge stance.

後腿用力，保持腳尖抬起，當木板轉過 180 度時，向後下沉，就這樣，肩膀與木板成一直線，這次你是用腳尖邊緣的姿勢站在腳掌上。

Again there, and notice as well how I always keep my head looking forward.

再看那裡，還要注意我的頭是如何始終向前看的。

And for the switch turn, biomechanically there's absolutely nothing different from your regular turn, it's just your opposite leg is at the front of the board.

至於轉體，從生物力學角度來說，與普通轉體完全沒有區別，只是你的對側腿位於滑板的前端。

The common beginner mistakes are that people often struggle to shift enough weight over their front foot, and you need to do this in order to have your front knee work as an effective lever in pulling the board around.

初學者常犯的錯誤是，他們往往難以將足夠的重心轉移到前腳上，而你需要這樣做，才能讓前膝作為有效的槓桿拉動滑板。

If you need it, this video up here works as an invaluable refresher on that particular movement.

如果你需要，這段視頻可以讓你重溫這個特殊的動作。

That is literally half of switch riding right there.

這簡直就是半個開關的旅程。

We've already done the toe to heel turn, now we just need to get the heel to toe turn.

我們已經完成了從腳尖到腳跟的轉身，現在只需要完成從腳跟到腳尖的轉身。

This one is a little bit more tricky, but so as not to overload your brain, we're going to keep things real simple and do pretty much the same exercise.

這個問題有點棘手，但為了不讓你的大腦負擔過重，我們將保持簡單，做差不多同樣的練習。

This time we're going to be starting on the opposite side of the piste, going across the slope on your toe edge.

這一次，我們將從滑雪道的另一側開始，用你的腳尖穿過斜坡。

So let's start the sequence.

那麼，讓我們開始順序吧。

Here I am riding switch on my toe edge, and I'm going to start off with a little backside 180 revert by looking back at the camera and just rotating the shoulders up the hill.

在這裡，我在腳尖邊緣進行切換，我將從背面 180 度迴轉開始，回頭看鏡頭，然後旋轉肩膀上山。

I rock back onto the heel edge at the last minute, then perform my regular heel to toe side turn.

在最後一刻，我搖晃著回到腳跟邊緣，然後進行從腳跟到腳尖的常規側轉。

Same again, going in the other direction, left arm leads up the slope, push the right leg back around to create the revert, and I'm now in my switch stance ready for the switch heel to toe side turn.

同樣的道理，換個方向，左臂引領上坡，右腿向後推，形成迴轉，現在我已經進入切換站姿，準備切換腳跟到腳尖的側轉。

There we go, that is one round of the sequence done, and now we're just going to repeat and practice those movements.

好了，一輪動作已經完成，現在我們要重複練習這些動作。

The key with this exercise is right here, when you're in your regular turn, to really think about everything that's going on.

這個練習的關鍵就在這裡，當你正常轉身時，要認真思考發生的一切。

What are you doing?

你在幹什麼？

What are your knees, your feet, your shoulders, your head, what is it all doing?

你的膝蓋、雙腳、肩膀、頭部都在做什麼？

Then once you've reverted back round, we can remember that feeling and take it into your switch turn, because as with the previous exercise, biomechanically again there's nothing different going on, it's the same movements, it's just going to feel a bit alien with your other foot at the front.

然後，一旦你轉回原位，我們就可以記住這種感覺，並將其帶入你的轉換轉身中，因為就像前面的練習一樣，從生物力學角度來說，並沒有什麼不同之處，都是同樣的動作，只是你的另一隻腳在前面會感覺有點異樣。

Regular turn, again for the revert, just look back towards where you've come from, push the back leg round, and at the last second you just roll your feet back from toes onto heels.

常規轉體，同樣是迴轉，只需回頭看向來時的方向，後腿用力繞圈，在最後一秒，雙腳從腳尖向後滾到腳跟。

For the heel to toe side turn, make sure you've got enough weight over the front foot that you can actively use your front knee as a lever to pull the board around and just have your back leg follow.

對於從腳跟到腳尖的側轉體，確保前腳有足夠的重心，這樣你就可以積極地用前膝作為槓桿來拉動滑板，而後腿只需跟隨即可。

Now just repeat this exercise as much as you can to get those movements dialed in.

現在，只要儘可能多地重複這一練習，就能將這些動作調整到位。

Awesome, so we've now done both of the switch turns, it's time to simply eliminate that revert in the middle and link the two together, and then you're going to be riding switch.

很好，現在我們已經完成了兩個開關的轉動，現在只需消除中間的回位，將兩個開關連接在一起，然後就可以進行切換了。

Just start off on something you're comfortable with, keep practicing, and as you get better then you can start to increase the difficulty, moving up from greens to blues to reds and so on.

剛開始練習時，先從自己熟悉的動作開始，不斷練習，當你的動作越來越好時，就可以開始增加難度，從綠色到藍色，再到紅色，依次類推。

When you're riding there are all sorts of movements that you can make to help turn the board, from standing up taller at the edge change for an up unweighted turn, to doing the opposite in a down unweighted turn, or perhaps you want to anticipate the turn with some extra shoulder movement going in, but we're riding switch so let's keep things simple and stick to the fundamentals.

在騎行過程中，你可以做出各種各樣的動作來幫助滑板轉彎，比如在變邊時站得更高，以實現無重心的上轉，或者在無重心的下轉時做相反的動作，又或者你想通過一些額外的肩部動作來預判轉彎。

Good posture is essential, keep your shoulders dead in line with the board, head looking where you're going.

良好的姿勢至關重要，肩膀要與木板保持在一條直線上，頭要看向你要去的地方。

When you're on your toe edge you want to have your hips pushed slightly forward, then as you come round onto your heel edge just pull them back slightly, this is going to help keep your spine aligned vertically over the edge and send your weight down over the edge and help create grip.

當你站在腳尖邊緣時，臀部要稍稍向前推，然後當你轉到腳跟邊緣時，臀部要稍稍向後拉，這樣有助於保持脊柱垂直對準邊緣，並將重心向下傳到邊緣，幫助形成抓地力。

Now it really is that simple, so stick to the basics first and then as you get better you can start adding in all those extra fancy bits.

就是這麼簡單，先從最基本的做起，當你做得越來越好時，就可以開始添加其他花哨的東西了。

So you're now to keep building on that is to bring it into your everyday riding.

所以，你現在要做的就是在此基礎上，將它融入到日常騎行中。

So think back to the first exercise, remember those 180 reverts that we were doing?

回想一下第一次練習，還記得我們做的 180 次還原嗎？

When you're riding down the slope now you can always chuck one of those in, make a few switch turns and then revert it back round again.

現在，當你在斜坡上騎行時，你可以隨時把其中一個裝進去，轉幾個彎，然後再把它轉回來。

Don't forget as well we've done all four of these 180 reverts, two 180s makes a 360, so why not add a little bit of style in there as well, throw some 360s in and you're going to be cruising down the piste, switch, regular and throwing in some spins.

不要忘了，我們已經完成了所有這四個 180 迴轉，兩個 180 就等於一個 360，所以為什麼不在其中加入一點風格呢，加入一些 360 迴轉，你就可以在滑雪道上馳騁了，切換、常規和加入一些旋轉。

Get out there, give it a go.

走出去，試一試。

So there you have it, switch riding made easy and by building it up one turn at a time you're not going to overload your brain and like I said at the beginning you're already going to have most of the skills and the know-how so now it's just a case of putting it into practice.

就這樣，轉換騎行變得簡單了，而且通過一次次的練習，你的大腦不會超負荷運轉，就像我在一開始說的那樣，你已經掌握了大部分技能和訣竅，現在只需付諸實踐。

Thanks for watching guys, as always please hit that like and that subscribe button and I'll see you next time for another video.

感謝觀看，請點擊 "喜歡 "和 "訂閱 "按鈕，我們下次視頻再見。