Name: 如何跳得更高（唯一真正有效的方法和練習） (How to POP HIGHER (The only methods & exercises that ACTUALLY WORK))
Uploaded: 2025-10-30T08:36:10.000Z
Duration: 11 min 27 s

基礎被動語態

So how much pop you have is something that a lot of us think is set in stone, that you've either got a lot of pop or you don't.

所以你的 pop 有多強，這點很多我們都覺得是天生的，好像你不是天生 pop 很強，就是沒有。

程度副詞

And there's pretty much nothing you can do about it.

而且好像也沒什麼辦法可以改變。

Well, I'm here to tell you that this is not true.

嘿，我今天要告訴你，這完全是錯的！

And I don't know if this was some kind of conspiracy started by the Brazilians to stop the rest of us ever exploring different ways of increasing our pop and getting it more like theirs, but

我不知道這是不是巴西人搞的陰謀，目的是阻止我們其他人去探索增加 pop 的方法，讓我們的 pop 變得跟他們一樣，但是

in this video, I'm going to be showing you different techniques and exercises that are guaranteed to increase your pop.

在這支影片裡，我會教大家一些保證能增加你 pop 的技巧和訓練。

So why am I so sure that all this stuff is actually going to increase your pop?

那為什麼我這麼確定這些方法真的能增加你的 pop 呢？

Well, not only have I used it with the skaters that I train one on one, but

嗯，不只我用這些方法訓練我一對一的 skaters，

a lot of these techniques have also come from research done on how to actually improve the different physical characteristics that we need when we actually pop.

很多技巧也是來自研究，這些研究探討瞭如何真正改善我們在 pop 時所需的各種身體特質。

Okay, so let's start off by breaking down what actually happens when we pop tricks.

好，那我們就先來拆解一下，當我們做 pop tricks 時，到底發生了什麼事。

So I did a little poll on Instagram and asked you if you think popping a trick is more of a one legged jump or a two legged jump.

我在 Instagram 上做了一個小調查，問大家覺得 pop trick 比較像單腳跳還是雙腳跳。

About 50% of you said you think it's more of a one legged jump.

大約有 50% 的人認為它比較像單腳跳。

And at first glance it definitely does seem that way.

而且乍看之下，確實是這樣沒錯。

But if you get up and you actually try and do a one legged jump, it's gonna fit weird.

但如果你站起來，真的試著單腳跳看看，你會覺得怪怪的。

It's gonna feel like you don't have much power, not that strong, or just something a little bit uncomfortable about it.

你會覺得沒什麼力，不夠強，或者就是有些地方不太舒服。

And if you think about when we actually pop a trick and you think about how fast the board snaps off the ground, it's definitely gonna be too slow to actually pop tricks.

如果你仔細想想，當我們真的 pop trick，還有板子從地上彈起來的速度，那肯定太慢了，沒辦法真正 pop trick。

所以我們需要一個更快的方法。

And that's where the two legged jump comes in.

So let's check this clip and compare it to this graph that I got from some research that was done where they put pressure sensors in the insoles of skaters doing ollies.

那我們就來看看這段影片，並把它跟這張圖做比較，這張圖是我從一些研究裡得到的，研究人員把壓力感測器放在 skaters 做 ollie 時的鞋墊裡。

So this graph shows us not only the total force created as we're actually popping a trick, but

所以這張圖顯示了我們在 pop trick 時產生的總合力，

it also shows us the different forces between each foot.

The dashed line is the back foot and the do line is the front foot.

And then that black line is the combined force of the two.

So we can see here at the beginning that before the skater actually goes down to pop the trick, most of the weight is on that front leg.

所以我們可以看到，在 skaters 實際 pop trick 之前，大部分的重量都放在前腳。

And you can kind of see that in the video by the way that they're leaning over that front foot.

你也可以從影片中他們前傾的樣子看出來。

Then when they actually go down to pop the trick.

然後當他們實際下壓準備 pop trick 的時候。

As you're going down, you become a little bit weightless.

當你下壓時，你會變得有點失重。

這就是為什麼我們看到力道下降。

However, as soon as we catch ourselves at the bottom now we're starting to apply more force into the ground, and

然而，一旦我們在最低點穩住自己，我們就開始施加更多力到地面上，

that's going to increase as we push against the ground to then get ourselves to pop up and do trick.

這股力道會增加，因為我們用力推地面，然後讓自己 pop trick。

And you can see that from that bottom position up until the moment when they actually pop the trick, the weight is roughly similar between each side of the body.

從最低點到他們實際 pop trick 的那一刻，身體兩側的力道大致是相似的。

And only does the back foot apply more force into the ground at that very last second when we actually snap the board into the ground and pop it into the ground.

只有在我們實際將板子壓向地面並 pop 進去的那最後一秒，後腳才會施加更多力到地面上。

The key here, though, is really that back foot is only snapping into the ground after that point where we've really started to jump up.

但關鍵是，後腳只會在我們真的開始往上跳之後才往地面 snap。

So when we're already starting to go into the air and we're not really applying much force to the board anymore, if you're trying to apply force and pop the trick, as you're essentially jumping up and keeping the board down, you're gonna pop way too slow, and

所以當我們已經開始往空中跳，而且不再對板子施加太多力時，如果你試圖施加力道並 pop trick，你實際上是在往上跳，卻讓板子往下壓，這樣 pop 就會太慢了，

you're not gonna be able to get that nice, fast pop that actually sends you high into the air.

而且你無法獲得那種能讓你高高躍起的、快速的 pop。

Whereas if I time it better and pop at the very end, you can see that I'm able to really snap that tail much faster into the ground.

反之，如果我抓準時機，在最後一刻 pop，你會看到我能更快地將板尾 snap 進地面。

So by delaying that pop, we're able to really snap down much faster and essentially, like, bounce the board off the ground.

所以透過延後 pop，我們就能更快地 snap 下去，基本上就像是讓板子從地面彈起來一樣。

So, as old mate Uncle Newton told us, if we apply a force into something, that thing is going to apply the same force right back at us.

所以，就像牛頓老先生告訴我們的，我們對某樣東西施加一個力，那東西也會以同樣的力回擊我們。

So, simplifying things, this tells us the more force we push into the ground, the more force the ground is going to push into us, sending us higher into the air.

所以，簡單來說，這告訴我們，我們對地面推的力越大，地面回推給我們的力就越大，把我們送得更高。

But the breakdown doesn't end here, because there's something else that actually contributes even more to pop than just jumping as high as we can.

但分解還沒結束，因為還有另一件事對 pop 的貢獻，比我們單純跳得高還要大。

Okay, so I also asked on Instagram whether or not you think that the majority of the pop comes from how high you jump or how high you lift your knees.

好的，所以我在 Instagram 上問大家，你們覺得 pop 主要來自於跳得多高，還是膝蓋抬得多高。

And most of you did say that you think that the pop primarily comes from lifting the knees, which is correct.

大部分人都說，你們認為 pop 主要來自於抬高膝蓋，這是正確的。

I just think it's so interesting that someone can pop insanely high, but

我覺得很有趣的是，有些人 pop 得超高，但是

they don't necessarily have to jump insanely high as well.

A lot of it is just coming from that knee getting up there.

很多都只是來自於膝蓋抬起來。

Whereas if we compare that to this clip right here of LeBron James jumping, he just straight jumps insanely high.

相較之下，如果我們看看這段 LeBron James 跳躍的影片，他就是直接跳得超高。

You can really see that there are two completely different jumps there.

你可以看到這裡有兩種完全不同的跳躍方式。

So you can see in this graph as well, the track, the movement of different body parts that more than doubled the pop height actually comes from lifting the knees.

所以你也可以從這個圖表中看到，軌跡，不同身體部位的移動，讓 pop 高度增加一倍以上，其實是來自於抬高膝蓋。

And because of this, the science bots from these different bits of research have come to the conclusion that skaters have developed this extra efficient way to move their center of mass over different obstacles in a way that uses the least energy as possible.

是以，這些不同研究的科學家們得出結論，skaters 發展出了一種非常有效率的方式，用最少的能量來移動他們的質心越過不同的障礙物。

So this doesn't just confirm the stuff that we've been talking about with the pop now, but

這不僅證實了我們剛剛談到的 pop 的部分，

it also confirms the cliche that skaters are lazy pieces of shit.

也證實了 skaters 是懶惰的傢伙這個老梗。

And this also applies to how we pop our tricks as well.

這也適用於我們如何 pop 我們的 trick。

So taking all this information, it tells us that to increase our pop, we need to work on our hip strength and mobility, and

所以綜合所有這些資訊，它告訴我們，要增加我們的 pop，我們需要加強我們的臀部力量和活動度，

also how much force we can actually send into the ground.

以及我們實際能施加到地面的力。

Obviously, to increase your pop, you actually have to skate.

顯然，要增加你的 pop，你真的必須去滑板。

And we'll get to that after these exercises.

So these exercises are going to be focused on those two areas that I've just mentioned.

所以這些運動會著重在我剛才提到的那兩個地方。

I'm going to be giving you a bunch of different options that you can take and then plug them into your own training program.

我會提供給你很多不同的選項，你可以把它們套用到你自己的訓練計畫裡。

If you don't have a training program or you don't really know how to actually progress these kinds of exercises, then I'll put a link for the 12 week MBD skate performance program below, which doesn't just include exercises focused on pop, but

如果你沒有訓練計畫，或是不知道該如何實際進階這些運動，我會在下方放上 12 週 MBD 滑板表現計畫的連結，這個計畫不只包含著重 pop 的運動，

also other ones focused on things like injury reduction and just getting your body better prepared for the stresses of skating.

還有其他著重於降低受傷風險，以及讓你的身體更好地準備好應對滑板帶來的壓力。

So starting off, we need good movement quality that comes from mobility, stability, and

所以，首先，我們需要良好的動作品質，這來自於活動度、穩定性和

enough strength to actually pop up tricks.

So we need enough mobility of pretty much all parts of our body, the ankle, the knee, the hips, not only just to be able to go down into the squat to pop the trick, but

所以我們需要身體幾乎所有部位都有足夠的活動度，像是腳踝、膝蓋、臀部，不只是為了能蹲下去 pop trick，

then as well, that hip mobility to actually get those knees up.

還有臀部的活動度，才能把膝蓋抬起來。

Now, a piece that maybe isn't so obvious is that you need stability throughout your whole body to pop your tricks and to increase your pop.

那，一個可能不是那麼明顯的部分是，你需要全身的穩定性來 pop trick 並增加你的 pop。

If you imagine that for some weird reason you're standing in a canoe and you're trying to jump out of it because of that instability of the canoe as you push into it to jump, the canoe is going to move, your jumps going to look like it's gonna feel like shit and you're not gonna get too high.

想像一下，如果你因為某種奇怪的原因，正站在一艘獨木舟裡，想跳出來，因為獨木舟不穩，你用力想跳，獨木舟就會晃動，你的跳躍會感覺很糟，而且跳不高。

It's the same as if you're trying to jump on Flat.

這跟你在平地上跳起來是一樣的。

But you don't have that foot stability or hip or core stability to actually effectively send the force into the ground and then receive it to actually jump into the air.

但你沒有足夠的腳部穩定性、髖部或核心穩定性，來有效地將力傳遞到地面，然後再接收力來真正跳到空中。

If you don't have that stability in your body, it's gonna affect how much force you can actually create and therefore how high you can actually pop.

如果你的身體沒有那樣的穩定性，就會影響你實際能產生的力，進而影響你 pop 的高度。

Now, this is a topic for another day, but

這又是另一個可以討論的主題了，但

just have a little think about how loose versus tight trucks might actually affect your pop.

可以稍微想想看，鬆動或緊的 trucks（輪架）實際上會如何影響你的 pop。

Now, we can't have that mobility or stability if we don't have strength.

如果我們沒有力量，就無法擁有那樣的活動度或穩定性。

這些東西是完全結合在一起的。

So we need to focus on exercises that help us build and strength around those key joints that we actually use when we skate.

所以我們需要專注於能幫助我們在滑板時，圍繞著那些關鍵關節建立和強化力量的運動。

Now, don't think that that means you have to become like Brandon Beaver or myself and put on just a ridiculous amount of muscle.

現在，別以為這就代表你必須要練得像 Brandon Beaver 或我一樣，練出超誇張的肌肉量。

That's not only because having an insane amount of muscle just isn't necessary for skating, but

這不僅是因為滑板根本不需要那麼多的肌肉，而且

also a lot of the strength changes that you're going to get from these different exercises comes more from neurological changes, AKA your brain getting better at communicating with the muscles, activating a greater percentage of them, and

你從這些不同運動中獲得的許多力量改變，更多是來自神經系統的變化，也就是說你的大腦學會更好地與肌肉溝通，啟動更多的肌肉，並且

contracting or relaxing the right muscles at the right.

在對的時間收縮或放鬆正確的肌肉。

Now, the movements that you do when you pop tricks are fast, so we need to be able to express that strength quickly.

現在，你做 pop trick 時的動作很快，所以我們需要能夠快速地展現力量。

And there are different exercises that you can do to increase how much force you can create in the same amount of time.

有很多不同的運動可以幫助你在相同時間內產生更大的力。

Now, a big piece of that is how elastic we are.

現在，其中一個很重要的部分是我們的彈性有多好。

So if you imagine as you're going down to pop a trick at this bottom position, my muscles have contracted to kind of anchor me in place.

所以想像一下，當你準備 pop trick 下降到最低點時，我的肌肉會收縮來固定住我。

And as they're anchoring me in place, there are these elastic structures that are stretching around the joint.

當我固定住時，有一些彈性結構會在關節周圍伸展。

And then as we then bounce back, snap back and contribute to us shooting up into the air.

然後當我們反彈、快速回彈時，就會幫助我們向上彈起。

So jumping isn't just from your muscles contracting, but

it's also from these elastic structures stretching and then snapping back just like an elastic band.

也是來自這些彈性結構的伸展然後像橡皮筋一樣彈回。

If you pull that elastic band back and then release it, it goes flying.

如果你把橡皮筋往後拉然後放開，它就會飛出去。

And there are a lot of different exercises that we can do to increase how elastic we are and how well we can actually handle these reactive elastic forces.

有很多不同的運動可以幫助我們增加彈性，以及我們能多好地處理這些反應性的彈性力。

And then the last piece of the equation is to make sure that we're training the muscles that flex the hip and bring those knees up high.

然後方程式的最後一塊，是確保我們訓練那些彎曲髖部並將膝蓋抬高的肌肉。

So we need enough strength and endurance of those muscles around the hip.

所以我們需要髖部周圍的肌肉有足夠的力量和耐力。

Okay, so if you've been following this channel for a while, you would have heard me say many times that Doing exercises is great, and

好的，如果你追蹤這個頻道一陣子了，你一定聽我說過很多次，做運動很棒，

it's a really useful part of the equation, but

而且它是方程式中很有用的一部分，但是

we've also got to do stuff on our board to increase the carryover of those exercises to skating.

我們也必須在滑板上做些事情，來增加這些運動對滑板的轉移效果。