Number one is a simple edge hop, performed as you traverse across the slope on both edges.

第一種是簡單的邊緣跳躍，在你橫穿斜坡的兩側邊緣時進行。

All you need to do is make a small jump, taking off your edge and landing softly on that same edge.

你需要做的就是輕輕一跳，離開你的邊緣，然後輕輕地落在同一條邊緣上。

The board shouldn't be skidding, you should instead be leaving a thin line in the snow across the slope.

滑雪板不應該打滑，而應該在斜坡上的雪地上留下一條細線。

And this exercise tests your balance and posture, but more importantly, because you perform each jump whilst in a traverse, this drill will teach you to finish your turns with the board gripping across the slope.

這項練習考驗你的平衡和姿勢，但更重要的是，由於你每次跳躍都是在橫移過程中進行的，是以這項練習將教會你在完成轉彎時如何抓住斜坡上的滑板。

Now this one is attainable for pretty much anyone who can link turns, but it's also gonna be worth doing if you're a stronger rider.

現在，幾乎所有會連線轉彎的人都能做到這一點，但如果你是一名更強壯的車手，這一點也值得一試。

Edge hops, give them a go.

邊緣啤酒花，給他們一個機會。

Number two is a one-footed J-turn.

第二種是單腳 J 形轉彎。

Put the board into the full line, step your back foot on the board, and make sure you can then bring it to a stop on both your heel and your toe side.

將衝浪板放到全線，後腳踩在衝浪板上，然後確保腳跟和腳尖都能讓衝浪板停下來。

This should have been one of the first drills that you ever did learning to snowboard, and we use it because it encourages beginners to keep weight over their front foot and steer the board from that position.

這應該是你在學習單板滑雪時最先進行的練習之一，我們之所以使用它，是因為它能鼓勵初學者將重心放在前腳上，並從這個位置來操控滑雪板。

However, it is a drill that many more experienced riders still struggle with, and that's because they've often developed a bad habit of kicking their back leg out.

然而，許多經驗豐富的騎手在練習時仍會感到吃力，這是因為他們往往已經養成了後腿外踢的壞習慣。

I really rate the importance of this drill, therefore it also features as part of the progression in my online course, which you can find out more about via the link down below.

我非常重視這種訓練，是以它也是我在線課程的一部分，你可以通過下面的鏈接瞭解更多。

Seems simple, but it's not to be missed.

看似簡單，卻不容錯過。

And if you can do that, then this next one is gonna be much easier.

如果你能做到這一點，那麼下一次就會容易得多。

Riding with the back foot loose.

鬆開後腳騎車

That's it, no technical information required.

就這樣，不需要任何技術資訊。

Just loosen off your back foot and try to ride.

放鬆後腳，試著騎行。

And the idea behind this is that every turn should start from your front leg, by movements made with your front ankle, knee, and hip to pull you round and into the turn.

這背後的理念是，每次轉彎都應從你的前腿開始，通過前腳踝、膝蓋和臀部的動作，將你拉回並進入彎道。

Now, if you already ride with your weight stacked over your front foot, then you'll likely find this an easy one to do.

現在，如果你在騎行時已經把重心疊放在前腳上，那麼你可能會發現這很容易做到。

But once again, if you've developed bad habits, then this isn't gonna feel good at all.

但再次提醒，如果你已經養成了壞習慣，那麼這種感覺一點也不好。

You can try and make different sized turns, but what you might find when doing this drill is that it's quite difficult to maintain grip at the end of the turn, particularly as you start riding faster.

你可以嘗試轉不同大小的彎，但在練習時你可能會發現，在彎道末端保持抓地力相當困難，尤其是當你開始加速騎行時。

And that's because the back foot is by no means useless, and you're for sure gonna need it in this next one.

這是因為後腳絕非一無是處，在下一場比賽中你肯定會用到它。

I'm calling this one carving leaf, as it's a bit of an advanced version of the falling leaf exercise, here designed to develop better edge hold through the latter part of the turn.

我稱這一動作為 "雕葉"，因為它是落葉練習的進階版，目的是在轉體的後半段更好地保持邊緣。

But to begin with, it builds upon all the front foot steering skills that you've just practiced in the previous two drills.

但首先，它是建立在前兩次練習中所有前腳轉向技能的基礎上的。

So, you start in a skid, flatten that front foot to point the board down into the fall line, and then use that speed that you pick up to lean into the hill and have the side cut of the board pull you back up the slope.

是以，你要從滑行開始，將前腳放平，將滑板指向下降線，然後利用加快的速度向山坡傾斜，讓滑板的側切力將你拉回斜坡。

You need to make sure that you have your weight centered with pressure going down through both feet to ensure the whole length of your board grips into the snow.

你需要確保重心集中，雙腳向下用力，以保證整個衝浪板都能緊緊抓住雪面。

And you need to make sure that you allow the board enough time pointing down the slope so that you do pick up some decent speed because that speed is essential for you to balance against in order to get the board turning back up the hill.

你需要確保讓衝浪板有足夠的時間指向坡下，這樣你才能獲得一定的速度，因為速度是你保持平衡的關鍵，以便讓衝浪板轉回到山上。

And that balancing of your weight on the inside of the turn is what we're gonna be putting to the test in this next drill.

在下一個練習中，我們要測試的就是如何在轉彎內側平衡重心。

Number five is open carved turns.

第五項是開放式雕刻轉彎。

And this may be one of the simplest things to do, but just because it's simple doesn't mean that it's easy.

這可能是最簡單的事情之一，但簡單並不意味著容易。

And any bad habits you have at that edge change, such as kicking that back leg out or counter-rotating, will show themselves up very clearly here.

你在邊緣變化時的任何壞習慣，比如踢後腿或反旋轉，都會在這裡非常明顯地表現出來。

So all you need to do is pass your center of mass over the board and rest into your toe side and then heel side positions, back and forth.

是以，你所要做的就是將重心越過木板，然後在腳尖側和腳跟側的位置來回休息。

And think of your body like a pendulum rocking across the top of your board.

想想你的身體就像一個鐘擺，在木板的頂端搖擺。

And if you rest your weight correctly against your equipment, then the side cut of your board will engage and pull you back and forth from one edge to another.

如果你的重心正確地靠在設備上，那麼木板的側切面就會齧合，將你從一個邊緣來回拉到另一個邊緣。

The turns are called open because we don't cut right across the slope, closing off that usual C shape of the turn.

之所以稱轉彎為開放式，是因為我們不會直接穿過斜坡，關閉通常的 C 形轉彎。

And because of this, you will pick up speed quite quick with this exercise.

正因為如此，這項練習的速度會很快。

So it's gonna be best practiced on mellow slopes like this.

是以，最好在像這樣平緩的斜坡上練習。

Do you agree with the ordering so far?

您同意目前的排序嗎？

Let me know in the comments down below.

請在下面的評論中告訴我。

But for me, this next one is definitely much harder.

但對我來說，下一次肯定要難得多。

Number six is brackage with a hop.

六號是帶跳動的支架。

Now, don't worry what that word means.

現在，不用擔心這個詞是什麼意思了。

I've talked about it in other videos enough.

我在其他視頻中已經講得夠多了。

But for now, all you need to know is that you're essentially going from a toe edge side slip to pointing the board down the slope, making a small jump before slowing down in a heel edge side slip, and then going again.

但現在，你只需要知道，你基本上是從腳尖邊側滑到將滑板指向斜坡，在腳跟邊側滑減速之前做一個小跳，然後再滑。

Now, we're taking out any of that S shape that we normally look for in our turns, which forces you to use your feet independently to steer the board in a movement that I've talked about in many, many videos that I'll link down below.

現在，我們去掉了我們通常在轉彎時所追求的任何 S 形，這就迫使你獨立使用雙腳來操縱滑板，我在下面鏈接的許多視頻中都提到過這個動作。

And that little jump in the full line, that is the added challenge that forces you to slow down those movements and get comfortable in that neutral flat base position over the top of your board.

而在全線上的小跳動，則是額外的挑戰，迫使你放慢動作，並在板頂的中性平底位置上保持舒適。

And then you perform a small jump, again, landing back in that neutral position.

然後你再做一個小跳，再次回到中立位置。

And then once again, you use your lower body joints to then steer the board back around onto its new edge.

然後，再次用下半身的關節將木板轉回新的邊緣。

It sounds kind of complicated now saying it out loud, but watch the video and well, you'll get the idea.

現在大聲說出來聽起來有點複雜，但看了視頻，你就會明白了。

Number seven brings us back to engaging the side cut of our board with an early edge change and back again.

七號棋讓我們回到棋盤的側切，提前換邊，然後再回來。

All you need to do is rock the board onto your new edge and then go back to your original edge all before the board comes around to complete a turn, meaning that you end up kind of wiggling across the slope from one side to another, from edge to edge.

你需要做的就是把滑板搖到新的邊緣，然後在滑板轉過來之前回到原來的邊緣，這意味著你最終會在斜坡上從一邊搖到另一邊，從邊緣搖到邊緣。

And much like the open carve turns, this drill works on the fundamental movement of passing your center of mass over the board at every edge change.

與開放式劈叉轉法一樣，這種練習也是針對每次換邊時將重心越過板面的基本動作。

And by getting that clean line in the snow behind you ensures that you don't have any bad habits, mistakes at the edge change that will hold you back in your normal riding.

通過在身後的雪地上劃出一條幹淨的線，可以確保你不會有任何壞習慣，不會在邊緣變化時犯錯，從而影響你的正常騎行。

However, right now, that movement is gonna be done across the slope, which makes it more difficult.

但現在，這種移動要穿過斜坡，這就增加了難度。

And this is an awesome drill to do to make sure you aren't skidding out at that top part of the turn.

這是一個非常好的練習，可以確保你不會在轉彎的上半部分打滑。

And if you can do this, you should easily be able to set your board on its new edge, meaning that effortless carve turns won't be a problem for you.

如果你能做到這一點，你就能很容易地將衝浪板固定在新的邊緣上，這意味著毫不費力的雕刻轉彎對你來說將不成問題。

And you're also gonna have more success in making quick edge changes on steep slopes too.

此外，在陡坡上快速變邊也會更成功。

This one has a lot of practical application.

這一條有很多實際應用價值。

Now, for the next one, let's make things a little bit more tricky.

現在，對於下一個問題，讓我們把事情變得更棘手一些。

A carve turn with a hopped edge change.

帶有跳邊變化的雕刻轉彎。

This one is easy to grasp and easy to try.

這一條很容易掌握，也很容易嘗試。

Provided you can carve through the whole turn, you shouldn't find this one too much of a challenge.

只要你能順利通過整個彎道，就不會覺得有太大的挑戰。

This drill requires you to build a strong platform through the end of the turn.

這個練習要求你在轉體結束時建立一個堅固的平臺。

And by that, I mean, not only is the side cut of your board pulling you through the turn, but you're also confidently balanced on it so that you can push back against it and hop up and out of the snow at the end.

我的意思是，不僅側切板能拉你過彎，而且你還能自信地在上面保持平衡，這樣你就能向後推板，最後跳起來離開雪地。

Now, as with a lot of these drills, a bit of speed is gonna help.

現在，就像很多這樣的練習一樣，一點速度會有幫助。

And one thing you want to watch out for for this one is to make sure that the edge hop is right at the end of the curve of the turn and not simply done in that more static traverse across the slope like we did in the first drill.

在這個動作中，你要注意的一點是，要確保邊緣跳躍是在轉彎曲線的末端，而不是像我們在第一個練習中所做的那樣，簡單地在斜坡上進行靜態橫移。

In this one, the board is always turning through the arc of the turn from start to finish, connected by that small hop.

在這幅作品中，棋盤從起點到終點始終在弧線上轉動，並通過那個小跳連接起來。

Heel to heel carving.

從腳跟到腳跟的雕刻

Okay, we've taken a serious step up in difficulty here.

好了，我們的難度又提高了一個臺階。

I wanted to throw this one in as a real challenge.

我想把這個作為一個真正的挑戰。

But to be honest, it's probably the one that has the least amount of actual benefit to your everyday riding.

但老實說，這可能是對日常騎行實際好處最少的一種。

Still, if you like a challenge, then give it a go.

不過，如果你喜歡挑戰，不妨一試。

The goal is to carve on your heels and then pop a backside 180 around and then back in a heel side carve and then, well, just keep on repeating.

目標是在你的腳跟上雕刻，然後在背面 180 度旋轉，再回到腳跟側雕刻，然後，就這樣不斷重複。

Personally, I find that popping slightly off the nose of your board is gonna help you pull this one around.

就我個人而言，我發現稍微偏離板鼻會幫助你把它拉過來。

But really, no matter how well you set yourself up, both jumping and landing on your heels never feels that nice.

但實際上，無論你做了多好的準備，用腳跟起跳和落地的感覺都不會那麼好。

And the hardest part of this drill is when it comes to landing in that carve.

而這項訓練最難的部分就是在雕刻時著陸。

The blind rotation makes it difficult not only to spot your landing, but to get your weight in the right place for the next carve.

盲目的旋轉不僅使你很難找到著陸點，而且也很難將重心放在下一個轉彎的正確位置上。

So don't ever pop at me if you hurt yourself on this one.

所以，如果你是以受傷，千萬別對我發火。

I warned you.

我警告過你

Oh, that was nasty.

哦，真噁心。

And potentially the most difficult challenge of them all.

也可能是最困難的挑戰。

Originally, I was gonna give you toe-to-toe carving, the much easier counterpart to that exercise, but I've already made a full video tutorial that I'll link down below.

本來，我打算給大家介紹趾間雕刻，這是更簡單的對應練習，但我已經制作了完整的視頻教程，我會鏈接到下面。

Now, onto the most technical, it's number 10.

現在，我們來看看最具技術含量的第 10 項。

Dolphin carved edge wiggles.

海豚雕刻的邊緣晃動。

Perhaps less difficult, maybe more technical, but who cares?

也許難度更低，也許技術性更強，但誰在乎呢？

I made it number 10 because I know a bunch of you will just skip to the end and I wanted to finish with something more useful than heel-to-heel carving.

我把它放在第 10 位，是因為我知道你們中的很多人都會直接跳到最後，而我想在最後講一些比腳跟到腳跟的雕刻更有用的東西。

This takes everything from drill number seven that adds in that ollie off the tail with that over-the-top landing on the nose.

這是從第七套練習中吸取的精華，在尾部增加了 "奧利耶 "動作，在鼻部增加了 "過頂著陸 "動作。

And this dynamic drill is great for developing better coordination and timing between both feet.

這種動態訓練非常適合培養雙腳之間更好的協調性和時間性。

And this is gonna be really helpful for navigating moguls, tight trees, bumpy terrain, but really that shift from nose to tail and back to tail again throughout the turn is just a complete over-exaggeration of the fore and after movements that you can use within your riding to manipulate the board through the arc of the turn to change your turn size and shape.

但實際上，在整個轉彎過程中，從車頭到車尾，再從車尾到車頭的轉變完全是對前後動作的誇大，你可以在騎行過程中通過轉彎弧線來操縱滑板，從而改變轉彎的大小和形狀。

All right, all right, I promised I wouldn't go into too much theory, but what I can promise you is that if you can work your way through some of these drills, then your riding will no doubt improve.

好了，好了，我答應過不會講太多理論，但我可以向你保證的是，如果你能通過這些練習，你的騎術無疑會有所提高。

I hope you enjoy trying out those drills on the slopes, wherever in the world that you might be.

無論你身處世界何處，我都希望你能喜歡在斜坡上嘗試這些練習。

If you've got any favorite exercises or challenges, let me know and who knows, they might make it into my next video.

如果你有任何喜歡的練習或挑戰，請告訴我，誰知道呢，它們可能會出現在我的下一個視頻中。

As always, thank you for watching and I'll see you in the next one.

一如既往，感謝您的收看，我們下期再見。