I am so lucky to live and work here.

我很幸運能在這裡生活和工作。

Season's begun.

季節開始了

I'm getting back into teaching a lot of people.

我又開始教很多人了。

One thing that I found myself talking about a lot recently with people of all abilities, whether they're beginners or advanced, is how to properly use the feet when changing edge and steering a snowboard.

最近，我發現自己經常與各種能力的人，無論是初學者還是高水平者，談論的一件事就是如何在改變雪板邊緣和轉向時正確使用雙腳。

I'm a little bit Michael Jackson today with my one white glove.

我今天戴著一隻白手套，有點像邁克爾-傑克遜。

The reason for that is I'm going to be using my hand here in a moment to demonstrate how the foot rolls from heel, like that, through flat onto the toes.

原因是我馬上要在這裡用我的手來演示，腳是如何從腳跟開始，像這樣，通過平躺滾到腳趾上的。

Let me just begin.

讓我先開始吧。

Jump on in.

跳進來吧

Make a couple of turns.

轉幾圈

We all know that when you're on the heels, your foot is like that.

我們都知道，當你站在高跟鞋上時，你的腳就會這樣。

You've got pressure through the heel.

腳後跟有壓力

Your toes are lifted up to the top of the boots.

你的腳趾會被抬到靴子頂端。

Then as you roll across, your foot goes through flat onto the toes, or more specifically, it's actually the balls of your feet.

然後，當你滾過去的時候，你的腳會平平地穿過腳趾，或者更確切地說，實際上是腳球。

You don't want to really come right up onto your tiptoes, but you rest on the balls of your feet.

你不要真的踮起腳尖，而是用腳掌休息。

Every edge change, heel through flat onto the balls of your feet, back through flat onto the heels.

每次換邊時，腳跟通過平地踩到腳球上，再通過平地踩到腳跟上。

That's understood, but what's a little bit more misunderstood is the movements we should actually make over the top of our foot to properly roll it and to properly change from one edge to another.

這一點大家都明白，但更容易被誤解的是，我們應該在腳掌上做哪些動作，才能正確地滾動腳掌，並正確地從一個邊緣轉換到另一個邊緣。

The reason that I've been thinking about this quite a lot is because one of my clients, one of my guests who I was teaching, was telling me about the gas pedal analogy, which is an analogy that's often used when teaching beginners how to turn.

我之所以經常思考這個問題，是因為我的一位客戶，也就是我正在教的一位客人，告訴我油門踏板的比喻，這是在教初學者如何轉彎時經常用到的一個比喻。

The idea is that when you're on your heels, you're lifting your feet off the gas.

這樣做的目的是，當你腳跟著地時，你的腳就會離開油門。

You're not pushing down, and when you want to make a turn, you push down on the gas and that brings you onto the toe edge.

你沒有向下踩油門，而當你想轉彎時，你向下踩油門，這樣就會把你帶到趾尖邊緣。

When you want to come from toes to heels, you lift off the gas and that brings you back round onto your heels.

當你想從腳尖轉到腳跟時，你要從油門上抬起來，這樣你就會回到腳跟上。

It's a sound analogy and it can help beginners get the movements, but it can also lead to some problems as well.

這是一個合理的比喻，可以幫助初學者掌握動作，但也可能導致一些問題。

What I've had some of my guests doing recently is, well, let me show you, is this.

我最近讓一些客人做的事情是，好吧，讓我給你們演示一下，是這樣的。

It's not going to look much different, but they're coming across on the toe side and then they push their toes down like this to try and get the board onto the toe edge.

看起來不會有太大區別，但他們從腳趾一側跨過來，然後像這樣把腳趾向下用力，試圖把木板推到腳趾邊緣。

It doesn't quite come round and they end up kicking the back end of the board around like that.

它並沒有完全轉過來，結果他們就這樣把木板的後端踢來踢去。

The reason that the gas pedal analogy is slightly problematic is because when you go from heels to toes, the ankle joint, this joint down here, we're trying to close that gap.

油門踏板的比喻之所以有點問題，是因為當你從腳跟踩到腳趾時，踝關節，也就是下面的這個關節，我們正試圖縮小這個差距。

If you push your toes away, you're going to open that gap there.

如果你把腳趾推開，就會在那裡打開缺口。

When I come round from my heel edge to my toe edge, watch my front knee, watch my shin, it's going to come down closer to the top of my boot.

當我從腳跟邊緣繞到腳趾邊緣時，注意我的前膝蓋，注意我的脛骨，它會向下靠近我的靴子頂端。

I'm trying to close this joint here.

我正試著把這間店關了

Come across, close that joint.

過來，把門關上

If, when you make that turn, you push your toes away from you, you're going to open up that joint, it flattens the board, and more importantly, you're not crossing your center of mass over the board.

如果在轉彎時，你把腳尖推開，就會打開關節，使滑板變平，更重要的是，你的重心沒有越過滑板。

That is the most important thing that has to happen at every single edge change.

這是每一次邊緣變化都必須做的最重要的事情。

You need to pass your upper body over the board, you need to cross your center of mass over the board, and actually just pushing the board away from you like that starts the board sliding off in that direction and your upper body stays back here and it doesn't help you get over the top.

你需要將上半身越過沖浪板，你需要將你的重心越過沖浪板，而實際上只是像這樣將衝浪板推離你，衝浪板就會向那個方向滑動，你的上半身就會停留在這裡，這並不能幫助你越過沖浪板。

Let me just make a few turns and I'll explain a slightly better way that we should think about using our feet in every turn, in every edge change.

讓我先轉幾圈，然後再解釋一下我們在每次轉彎、每次變邊時應該如何使用雙腳。

Right now, I am, of course, as always, filming this on the Insta360 X4 camera.

現在，我當然是一如既往地用 Insta360 X4 相機拍攝這一切。

I've got the 114-centimeter selfie stick, which is the perfect length to get my whole body in and film back at me, and I shoot in me mode.

我用的是 114 釐米長的自拍杆，這個長度非常適合把整個身體伸進去，然後對著我拍，我用 "我 "模式拍攝。

Let's have a look over here.

讓我們看看這裡。

It's a bit rocky off-piste.

路外有點崎嶇。

Oh, I've got a new board.

哦，我有了一塊新板子。

Yikes.

呀

I'm coming back onto the piste because I don't want to scratch up.

我要回到滑雪道上，因為我不想刮傷。

As I was saying, I shoot in me mode, which means that the camera just shoots back at me.

正如我剛才所說，我使用 "我 "模式拍攝，這意味著相機只對著我拍攝。

I don't have to do any key framing, anything like that.

我不需要做任何關鍵幀之類的工作。

It's dead easy to get the shot.

很容易就能拍到。

If you're interested in this camera, you can get it on the link down below.

如果您對這款相機感興趣，可以通過下面的鏈接購買。

I do get a little bit of permission for that, so thank you very much for that.

我確實是以得到了一點許可，所以非常感謝你。

Right now, if you're watching this video shortly after I posted it, Insta360 do have extended holiday sales.

現在，如果你是在我發佈視頻後不久觀看的，Insta360 確實在延長假期促銷。

If you use my link or my code down below, you'll get an extra 15% off and a free snow bundle.

如果您使用我的鏈接或下面的代碼，您將獲得額外的 15% 折扣和免費的雪地套裝。

That's out of the way, let's get back to this tutorial.

好了，讓我們回到本教程上來。

I'm just going to get out of my bindings for a second.

我先從我的綁帶裡出來一下。

The way that I really like to explain this is simply like you're walking.

我喜歡的解釋方式很簡單，就像你在走路一樣。

I have touched upon this in a previous video, but I think this analogy makes a lot of sense.

我在之前的視頻中提到過這個問題，但我認為這個比喻很有意義。

When I'm walking forward, my heel is down like that.

當我向前走的時候，我的腳跟就像這樣向下。

As I step forward, my foot flattens, and then I come forward onto the balls of my feet.

當我向前邁步時，我的腳變平，然後我用腳掌向前邁步。

The exact same thing happens in every edge change from the heels to the toes.

從腳跟到腳趾的每一次邊緣變化都是如此。

We want to be on our heels, we want the foot to be flat, and then we want to come forward onto the balls of your feet.

我們希望腳跟站穩，腳掌放平，然後用腳掌向前邁步。

Now, when you're walking, you don't think put the heel down and push your toes away from you.

現在，當你走路時，你不會想著把腳跟放下去，把腳趾推開。

You don't think about that at all.

你根本沒想過這個問題。

Actually, you don't really think about making any movements with your foot.

其實，你根本沒想過用腳做任何動作。

Your foot naturally rolls from heel through flat onto the balls of your feet simply because you pass your center of mass, you pass your body, your knee, and your hip and your upper body over the top of your foot.

你的腳會自然地從腳跟平直滾到腳球上，這是因為你通過了你的質心，你通過了你的身體、你的膝蓋、你的臀部，你的上半身也通過了你的腳掌。

That is exactly what I want you to think about when you're making every edge change from heels to toes.

這正是我希望你們在進行從高跟鞋到腳趾的每一次邊緣變化時所要考慮的。

When you go from toes to heels, it's like you're walking backwards, which I know isn't something we do as much, but same idea.

當你從腳尖走到腳跟時，就像你在倒著走路，我知道這不是我們經常做的事，但想法是一樣的。

If I was to take a step backwards, balls of my feet, foot goes flat, and as I pass my center of mass, as I pass my body over the top of my foot, I'm now on my heels.

如果我向後退一步，腳球，腳掌放平，當我通過質心時，當我的身體越過我的腳掌時，我現在腳跟著地。

When we're snowboarding, you just pass your knee, pass your hip, pass your center of mass over your foot, and just roll it nice and easily round onto your heel.

當我們在滑雪板上滑行時，你只需通過膝蓋、臀部，將重心傳到腳上，然後輕輕鬆鬆地滾到腳跟上。

That means we're still getting that movement.

這意味著我們仍在獲得這種運動。

The foot is still rolling from heel through flat onto the balls of your feet and back through flat onto the heels, but you're not actively pushing your toes down to get onto the toe edge, and you're not actively pressing your heel down to get onto the heel edge.

腳仍然從腳跟通過平地滾動到腳掌，再通過平地滾動到腳跟，但你不會主動將腳趾向下按壓到腳趾邊緣，也不會主動將腳跟向下按壓到腳跟邊緣。

Your edge change will actually happen quicker and more efficiently if you try to hold back on those movements.

如果你在這些動作上有所保留，你的邊緣變化實際上會發生得更快、更有效。

I want you to try and really keep the board on your heel for as long as possible as you're crossing your upper body over the board.

當你的上半身越過沖浪板時，我希望你儘可能長時間地將衝浪板放在腳跟上。

As you're moving your center of mass over the board, try and stay on your heel edge until you get to a point where it's absolutely impossible for your foot not to roll across.

當你在木板上移動重心時，儘量保持在腳跟邊緣，直到你的腳絕對不可能不滾過木板為止。

That means you will actually get a quicker edge change, and your foot will really quickly roll heels through flat onto the balls of your feet.

這意味著你實際上會獲得更快的邊緣變化，你的腳會真正快速地從腳跟到腳掌滾動。

It'll bring you around to the toe side.

它會把你帶到腳趾那邊。

Again, when you go from toes to heels, pass your center of mass over the top.

同樣，當你從腳尖到腳跟時，要將你的重心越過頂部。

Try and hold it there on the toes.

試著用腳趾保持住。

You bring your knee, your hip, sorry, over the top of the board, and then you can't help but push down into that heel as your body crosses over the board, and then you'll get a really quick, rapid edge change.

你要把膝蓋、臀部，抱歉，放在滑板上方，然後當你的身體越過滑板時，你會情不自禁地把腳跟向下壓，這樣你就能獲得非常快速、迅速的邊緣變化。

I'm going to get my board back on, and we'll do a few of those.

我去把我的板子拿回來，我們來做幾個。

I've got to be careful here.

我得小心點

It doesn't slide off down the hill.

它不會滑下山坡。

That's not what we want to happen.

這不是我們想要的結果。

A really simple idea, and this applies for everything from really beginner basic turns, to carving, to riding steeps, moguls, whatever you want.

這是個非常簡單的想法，適用於從初學者的基本轉彎，到雕刻，再到陡坡、大雪山等任何你想要的情況。

I'll even demonstrate to start with in a beginner turn.

我甚至會在初學者回合開始時進行示範。

We're just skidding, going across the slope, hold my heel, my left heel, push down like that.

我們在滑行，穿過斜坡 抓住我的腳跟，我的左腳腳跟，像這樣往下壓

As my body crosses over the top, my foot can't help but just realize I haven't properly clicked in to my binding.

當我的身體越過山頂時，我的腳不禁意識到我還沒有正確地穿上綁帶。

There it is.

就在那兒。

I have to give it a little push down.

我必須把它推下去一點。

That's in, and we'll go again.

好了，我們再來一次。

Coming around, I'm now on the balls of my feet.

轉過身來，我的腳已經站不住了。

I don't push the heel down.

我不會把腳跟往下壓。

My body simply passes over the top, and my feet just roll.

我的身體簡單地越過頂部，雙腳只是滾動。

The movement is really passive with your feet.

雙腳的動作非常被動。

We're not forcing anything.

我們沒有強迫任何事情。

It's much more because we're passing a center of mass over the top that it happens.

更多的是因為我們在頂部傳遞質心，所以才會發生這種情況。

I'm going to shut up for a minute.

我要閉嘴一會兒。

I'm struggling a little bit to navigate through these icy sections at the end of the day and perform some good turns.

在一天結束的時候，我在這些結冰路段中穿行，並完成了一些漂亮的轉彎，這讓我有些吃力。

Zip.

郵編

Okay.

好的

There we go.

好了

Foot just rolls over the board, toes through flat onto heels, heels through flat onto toes.

腳在木板上滾動，腳趾穿過平地到腳跟，腳跟穿過平地到腳趾。

Every single edge change.

每一個邊緣的變化

Now, I'm obviously focusing a little bit more on the front foot here.

現在，我顯然更注重前腳。

It's the front foot that brings you into every single turn that you do, but the back foot is just following right after and making the exact same kind of rolling over movements as the front foot.

每次轉彎都是前腳帶著你，後腳緊隨其後，做出與前腳完全相同的翻滾動作。

This isn't anything new that contradicts any of my other videos.

這並不是什麼新東西，與我其他視頻中的內容並不衝突。

I talk about knee steering, things like that.

我說的是膝蓋轉向之類的事情。

This aligns with all of that.

這與所有這些都不謀而合。

It's just to make sure that you are aware of your feet, and I want you to think about your feet and feel your feet rolling over the board at every edge change, but don't try and force that movement with your feet because it'll end up pushing the board away from you, opening up your ankle joint on the toe side rather than closing it, and it can put you into a weaker position and actually make the edge change more difficult.

這只是為了確保你能意識到自己的雙腳，我希望你在每次換邊時都能想到自己的雙腳，感覺到自己的雙腳在板上滾動，但不要試圖用雙腳強行做這個動作，因為這樣做最終會將板推離你，打開你腳趾一側的踝關節，而不是將其關閉，這會讓你處於一個較弱的位置，實際上會增加換邊的難度。

All right.

好吧

Nice lazy edge changes all about crossing your body over the top rather than forcing it from your feet.

漂亮的 "懶邊 "變化都是為了將身體越過頂部，而不是從腳下強行越過。

Lovely stuff, people.

可愛的東西，人們。

Okay.

好的

Thank you for watching.

感謝您的收看。

I'm just very happy to be out here.

我很高興能來到這裡。

I'll see you guys in the next one as always.

我們下一屆再見。