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.

噢

(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)