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  • - Hey guys, I'm Steven, and I'm a huge NBA fan.

    大家好,我是 Steven,一個狂熱的 NBA 球迷

  • But, one thing I don't get is how some of the best players in the world,

    但有件事我一直搞不懂,就是有些世界上最棒的球員

  • just can't hit their free throws consistently.

    連罰球都罰不好

  • Is it really that hard, or are they are they just

    是真的那麼難嗎?還是他們只是

  • not practicing hard enough?

    沒有認真練習?

  • I wanted to find out.

    我很想知道

  • So, I decided to see how good I could get

    所以我決定持續一個月練習罰球

  • if I practiced free throws every day for one month.

    看看我能進步多少

  • So yeah, today we're talkin' about practice.

    是的,今天要講的是練習

  • So, the first thing I need to do, find out how good I am

    首先,在沒有練習的情況下

  • right now, with no practice.

    我要來試試我有多準

  • Free throw number one, wow, seems a lot farther,

    要罰第一球囉~ 哇,比我想像的還要遠

  • now that I'm actually standing here.

    我終於來到這裡了

  • One for one, I made 37 shots out of 100.

    投一中一...在100球中我進了37球

  • That's bad, that's like DeAndre Jordan bad.

    太糟了吧,簡直是 DeAndre Jordan(NBA裡面一位罰球不準的球星) 的等級

  • I needed help, so I decided to see

    我需要協助,所以我決定在洛杉磯

  • a professional shooting coach, here in Los Angeles.

    找一位專業的投籃教練

  • I hear you can teach me how to shoot like Steph Curry.

    聽說你可以讓我跟 Stephan Curry(去年NBA的MVP,以三分球聞名)一樣準

  • - I'll try, first of all let me evaluate your shot and see

    我盡量。首先我要評估一下你的投籃

  • what you're gonna... [Steven]It's perfect already.

    來決定你需要... Steven: 已經很好了

  • - It's perfect, okay. [Steven] But I can show you.

    教練: 已經很好了?好哦。 Steven: 我可以投給你看。

  • Left foot to the basket, and give it

    左腳對準藍框

  • that Kevin Durant shake.

    再來一點 Kevin Durant 搖擺

  • - Okay, it went in, but did it go in the right way?

    好,球雖然進了,但它是以正確的方式進去的嗎?

  • That's what we want to know.

    這就是我們想知道的地方

  • - How can it not go in the right way?

    它怎麼可能不是以正確的方式進去的?

  • - Okay, go ahead and set your feet on the line,

    好,到罰球線那站好

  • left foot straight, right toe down and out.

    左腳直,右腳往前踩一些

  • Okay, set your hands, okay, off your waist.

    好,把手擺好,離開你的腰

  • Drop and lift.

    蹲,然後起身投

  • Okay, next shot, ball's above your waist more, higher.

    好,下一球,球要高過你的腰,再高一點

  • Drop lower, lift higher.

    蹲低一點,舉高一點

  • Same thing, feet are set, aim for the shot clock

    一樣,腳踩好,對準計時器

  • on the next shot, that's about 45 degrees.

    下一球,用45度的角度投出

  • Okay, on the next shot, lift the ball higher and release

    好,下一球,舉高一點再投

  • the ball quicker with your hand, focus on your hand.

    出手再快一點,專注在你的手

  • Above your waist, that's it, legs first.

    比腰還高,沒錯,腿要先

  • Down, lift, wait, wait, keep those arms up there

    現在蹲,舉起,停住,手臂記得維持那樣的高度

  • when you finish, when you release,

    好了後,當你投的時候

  • count to two, one, two.

    數到二,一、二

  • Let the ball leave, drop, lift, and wait, that's it, good.

    投出去,蹲、起身、停,沒錯,很好

  • Wait, wait, wait, flawless.

    停住,完美

  • - Yo, do you think I could be in the NBA?

    嘿,你覺得我進得了 NBA 嗎?

  • - No.

    不行

  • - So, now that I have dominated the art of the free throw,

    好,我現在掌握了罰球的藝術

  • it was time to practice, 100 shots a day,

    該是時間練習了,每天投一百球

  • for 30 days straight.

    持續三十天

  • After that, I would then challenge WNBA All Star,

    在那之後,我要跟 WNBA 明星賽球星

  • and first overall pick in 2012, Nneka Ogwumike,

    同時也是2012賽季的選秀狀元, Nneka Ogwumike

  • to a free throw battle.

    來進行一場罰球比賽

  • (percussion music)

  • I made 58 shots today, this is really, really frustrating.

    我今天投進了58球,這真的真的很挫折

  • Ah, I don't know, (laughing) this isn't going like

    呃,我不知道欸,這並沒有

  • I planned it to go.

    像我計畫中進行的一樣順利

  • (percussion music)

  • I think I made 20 of the last 21,

    在剛剛的21球中我投進了20球

  • I was definitely feelin' it, it was like magic.

    我抓到訣竅了,這感覺真奇妙

  • (percussion music)

  • One percent away from 80 percent,

    只差一球就可以達到八成的命中率了

  • so close, man.

    就差那麼一點了

  • At the end of 30 days, I was amazed to see

    在三十天後,我很訝異

  • that my free throw percentage increased

    我的罰球命中率

  • from 37 percent all the way up to about 70 percent.

    從37%提升到了70%

  • I just have one thing left to do,

    只差一件事了

  • dominate the mental game.

    就是克服心理障礙

  • So, I decided to talk to a sports psychologist,

    所以,我決定去跟一位運動心理醫生聊聊

  • who helps athletes stay focused.

    他能幫助運動員在場上專注

  • When you train athletes, how do you work with them?

    你都是如何訓練運動員的呢?

  • - A lot of times, when athletes try to go

    通常,運動員們在嘗試

  • into a focused state, they don't know how to do it

    進入專注的狀態時,他們都不知道該怎麼

  • while keeping their body calm.

    讓身體冷靜下來

  • I'm gonna do a little training with you,

    現在我來給你一些測試

  • using what's called biofeedback.

    用這個稱為生物反饋的方式

  • As I coach you in terms of optimal breathing,

    在我教你如何把呼吸調整到最佳狀態時

  • we're gonna begin to see response

    我們會開始在螢幕上看到

  • of your nervous system and cardiovascular system,

    你的神經系統和心血管系統的反應

  • and you can see how chaotic this is moving.

    現在你可以看到它們很不安定

  • When you breathe out, imagine your entire body

    當你吐氣時,想像一下

  • kinda sinking or melting.

    全身沈澱並且融化的感覺

  • It helps to align a lot of the physiological systems

    這能同步你體內的生理系統

  • in your body and it helps produce, literally,

    並確實的幫助

  • both a calming and a focus.

    你去冷靜和專注

  • - Is there a way I can speed up that process?

    有沒有辦法能夠加快這樣的流程?

  • - Practice, picture yourself in the real-life situation.

    練習去想像你處在一個真實的狀況裡

  • The more real you make it, the more effective

    你如果想像的越真實

  • you'll be when you're actually in that situation.

    當你遇到實際的情況時效果就越顯著

  • - So, in one month, I learned how to shoot,

    所以,一個月內,我學到了怎麼投籃

  • I prepared myself mentally, and I practiced

    心理上也準備好了,並且

  • every single day.

    每天都在練習

  • But, would all that be enough to beat

    但是,這樣足夠打敗

  • a professional basketball player?

    一個職業籃球員嗎?

  • It is day 30 of my challenge.

    今天是我的挑戰計畫第三十天

  • I am now here with Nneka Obwumike.

    現在 Nneka Obwumike 來到了現場

  • She's gonna compete against me in this free throw battle,

    她要跟我進行一場罰球對決

  • and I'm going to dominate her.

    而且我會主宰整個比賽

  • - Uh, no. - [Steve] We're gonna take

    Nneka:噢,算了吧。 Steve:我們會輪流

  • turns taking free throws.

    罰球

  • I'll take two, you take two, until we both take 10.

    我投兩球,你投兩球,直到我們都投了十球為止

  • It'll be one point if it goes in, two points

    投進一球算一分

  • if you swish it.

    如果空心的話算兩分

  • Can you dunk? - [Nneka] I can.

    Steve:你會灌籃嗎? Nneka:會啊。

  • I have the utmost confidence in me to win this.

    我有完全的把握我會贏

  • - This is gonna be pretty easy, I mean, she's been playing

    這對我來說輕而易舉,我的意思是,她不過是

  • for 14 years, I've been playing for 30 days.

    打了14年的籃球,而我已經練習30天了

  • Oh ho, that was a swish, three points.

    喔不,那是空心球,三分了

  • - Oh.

  • (bell rings twice)

  • I love this ball, can I go with the one I've been doing it with?

    我喜歡這顆球,我可以用這顆嗎?

  • You wanna shoot with yours? Alright.

    你想用你自己的球?可以啊

  • Oh ho, so it was the ball.

    喔~ 所以是球的問題

  • - And off.

    然後沒進

  • Ooh. That's off, oh,

    噢,偏了

  • off up in there.

    偏進籃框裡了

  • There it is , oh.

    進了吧,噢

  • (buzzer and bell)

  • - Oh, isn't that the first one I missed.

    噢,那是我第一球沒進嗎?

  • - Yes, just lettin' you know.

    摁,只是想提醒你一下

  • - All right, trash talking's not my thing.

    好啦,講垃圾話真的不是我的專長

  • He's coming for me.

    他要追上了

  • Oh no. - [Steve] Hah!

    喔不。 Steve:哈!

  • - Shooter said. (laughter)

    射手表示

  • - Alright.

    好吧

  • Oh wow, swish.

    哇,空心!

  • - (alarm bell)

  • When we mess up on the court, we run.

    當我們在場上失誤時,要罰跑步

  • - You run? - [Nneka] Yeah, let's get it.

    Steve:跑步? Nneka:是的,去吧

  • - Oh my gosh, this is so embarrassing.

    天啊,這真令人難堪

  • What am I doing?

    我到底在幹嘛

  • I lost to Nneka, and it wasn't really ever that close.

    我輸給了 Nneka,而且還差的遠呢

  • What's kind of mind blowing though, is that

    令我訝異的是

  • for a 30 minute competition, I had spent 30 days

    為了這三十分鐘的比賽,我花了三十天

  • of preparation and I still lost.

    去準備但還是輸了

  • As a fan, I definitely have a much greater appreciation

    身為一個球迷,我真的很佩服

  • for all the work that professional athletes put in.

    所有職業運動員們辛勞的付出

  • - They usually call me the Shot Doctor,

    他們常叫我 「投籃醫生」

  • but I'm just saying, you know.

    但我只是想講講,你知道的

  • - Ooh, who calls you that?

    噢,誰會那樣叫你?

  • - All of my patients.

    我的病人們

  • (laughter)

- Hey guys, I'm Steven, and I'm a huge NBA fan.

大家好,我是 Steven,一個狂熱的 NBA 球迷

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30天內能超越NBA球員的罰球命中率嗎? (I Practiced Free Throws For 30 Days To See If I Could Beat A Pro Basketball Player)

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    Jack Lu 發佈於 2015 年 11 月 23 日
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