(翻译)一个利用S弯和香蕉弯提高大回转转弯技术的方法

弹簧腿

楼主辛苦，好文章，谢谢。
看来搓雪也有两种， Z型的急弯， 和文章中着重强调的渐变型的S 弯。 之前我一直认为渐变型的S弯都是通过立刃刻滑实现的，从这篇文章来看用板底也可以。 不过，我个人感觉板底S弯练起来好像比较难，没有立刃，向心力从哪里来的呢，完全靠重心向前， 而没有重心侧向移动？

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afsim 发表于 2012-4-8 20:46
楼主辛苦了！译得不错
不过文章内容不敢认同～没有一点反弓

以我粗浅的理解，教练在这篇文章里提出的2个练习只是有针对性的部分动作练习，并不是比赛时采用的动作。教练的思路是使用2个相对容易掌握的比较极端的练习让学生找感觉，再把这种感觉带到真正的刻滑大回转动作里去。

afsim

楼主辛苦了！译得不错
不过文章内容不敢认同～没有一点反弓

weiyouwei6

中英文到时不错

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（本人英文和滑雪都很业余，请各位高手多多指正。原文：http://www.youcanski.com/en/coaching/gs_turns.htm）

By Greg Gurshman

Photos by Lev Akhsanov,
Sequences Galina Akhsanov and George Dubenetskiy

Giant slalom is considered by coaches and racers to be the most technical discipline of alpine ski racing. The best GS racers demonstrate the quickness of slalom specialists and the carving skills of the downhillers. That is why I recommend dedicating about 70% of an athlete’s entire training volume to GS training. This is especially true for juniors and developing athletes. However, simply spending a lot of time on long GS boards does not guarantee that racers will acquire a solid GS technique. A correct approach to developing GS turns is, in my opinion, very important.

教练和运动员把大回转看作最具技术性的高山竞速训练项目。顶尖高手可以通过大回转演练他们作为回转专家的快速和作为速降选手的刻滑技巧。这也是为什么我建议运动员拿出70%的训练量练习大回转。特别是对于青少年和新手运动员更是如此。但是，单纯地花费大量时间在大回转长板子上并不能保证运动员获得坚实的大回转技术。我认为，想要提高大回转技术，使用正确的的训练方法是非常重要的。

As training practice shows, it is rather difficult for developing racers to carve relatively round turns resembling the ones demonstrated here on a World Cup GS course by GS master Kalle Pallander of Finland:

实际的训练显示出，训练运动员刻滑出像下图所演示的芬兰大回转大师 Kalle Pallander 在世界杯大回转系列赛上滑出的相对圆润的弯是相当困难的：

Typically, instead of carving a crispy clean arc similar to the one left by the Italian GS star Manuela Meolgg during a training session,

通常，不会像意大利大回转明星 Manuela Meolgg 在一个训练季里所留下的刻滑弧线这么完美。

Photo by author

juniors often either slide their turns or carve very shallow arcs in the fall line. Neither of these turning modes works in a GS course. While continuing to practice on their GS skis, using them in this manner, young racers do not get any closer to the real GS turns like the ones shown above.

青少年滑手经常是要么搓雪，要么在滚落线上刻滑出非常浅的弧。这两种转弯模式在大回转赛道上都是行不通的。继续使用这种转弯方式练习大回转，年轻的选手们距离上图所示的真正的大回转转弯永远是那么遥远。

So, what is a solution to this problem?

那么，这个问题的解决方案是什么？

In this article I will share a method that can be used for developing GS turns. This method is based on a combination of two kinds of turns using opposite types of ski behavior:

• Purely carved turns of a larger radius.
• Round sliding turns.
  

在这篇文章里我将分享一个用于提高大回转转弯技术的方法。这个方法基于两种相反的滑法的结合：
    1. 纯刻滑转出大半径的弯。
    2. 圆润的搓雪转弯。

Before getting into the method, I would like to emphasize the problem it is supposed to solve. What is at the root of a problem faced by junior racers, who are either able to carve shallow arcs in the fall line or slide their turns? The problem in both of these cases is the same. A skier merely places a ski on edge and stands on it while carving an arc defined by the side cut of the ski. Thus, the skier does not control a shape and placement of the arc of a turn.

在讲解这个方法之前，我想再强调一下需要解决的问题。青少年滑手所面临的问题的根源是什么？是在滚落线上刻出的弧浅还是转弯时搓雪？这两种情况其实是一个问题。滑手仅仅是把雪板立刃后站在上面。其结果就是，滑手没能控制转弯的弧线的形状和位置。

This static skiing, basically consisting of two “locked” positions on either side of the fall line, is quite common among younger racers. Skier’s legs do not flex between the arcs and do not extend by the beginning of a new turn. Therefore, as soon as a slope gets steeper or a course requires a bit rounder turns, the skis are pushed into a slide. The are two main reasons for this sort of skiing:

• Incorrect edging mechanics;
• A lack of proper leg movement.
  

这种静态滑法，在年轻滑手里面很常见，基本上由2个在滚落线两侧的“锁定的”姿态组成。滑手的腿在弧之间没有弯曲并且在开始一个新弯时没有伸展。结果，一旦坡度更陡或需要转更圆的弯，滑手就搓雪了。这主要是由于两个原因：
    1. 错误的立刃方法。
    2. 缺少恰当的腿部运动。

I suggest dealing with each of these problems separately. In particular, I use dynamic shallow turns in the fall line for developing the proper body movement for edging the skis. Then, I use extremely round sliding turns for developing the projection of the center of mass (CM) forward and for the proper flexion-extension in the legs. These separately developed skills gradually blend into the proper GS technique.

我建议把这些问题分开处理。特别地，我利用在滚落线上的高效浅弯训练来开发滑手立刃时的恰当的身体动作。然后，利用极限的搓雪圆弧转弯训练使滑手重心向前并且使滑手恰当地屈伸他们的腿。这些独立发展的技巧会逐步融入到恰当的大回转技术中。

Let us review the dynamic shallow turns, also called “banana-turns” by some coaches.

让我们回顾一下高效浅弯，也被一些教练称作“香蕉弯”。


Photo by Lev Akhsanov

In this picture the author demonstrates a banana-turn. I suppose, after looking at the arc left in the snow, nobody will have any doubts about correctness of the name given to these turns. The banana-turns are usually practiced on a medium to flat slope. Only high level racers use them on the steeps for developing turn dynamics. Since a banana-turn takes very little time and is executed in the fall line at a high speed, it allows a skier to develop a proper edging technique by displacing (i.e., inclining) inside the arc, while extending the outside leg and flexing the inside one. The banana-turns are very dynamic and a skier does not have time to focus on leg flexion in-between the arcs and on pronounced extension at the top of the arc. The dynamics of a banana-turn can be seen from the following sequence:

上图演示了一个香蕉弯。我猜，看到留在雪地上的弧线之后，没人会对这个命名有任何的疑问。通常在中等或平坦的坡上练习香蕉弯。只有高级别的选手用它提高转弯效率。因为转一个香蕉弯只花很少的时间并且是在滚落线上高速进行的，这使得滑手可以在弧线内通过位移（或者说倾斜）发展出恰当的立刃技术，这时他伸展外侧腿并且弯曲内侧腿。香蕉弯是如此的高效以至于滑手没时间去注意弧线中间的腿的弯曲和弧顶的腿的明显的伸展。香蕉弯的高效性可以从下图看出：


Photo by Lev Akhsanov

This demonstration of the banana-turn is shot with a camera producing 10 frames per second. It is not difficult to figure that a skier has executed two turns within a second. With such an extremely quick rhythm, only edging (by moving slightly forward and inside the arc) can be developed. However, other movements are rather difficult to work on using banana-turns. Thus, attempts to work on flexion-extension and forward projection of the CM in banana-turn mode will be mostly unsuccessful. Furthermore, banana-turns do not enforce proper re-centering and skiers often begin to "loose" a shovel of the outside ski.

此图使用每秒10帧的相机连拍而得。不难算出此滑手一秒之内转了2个弯。这么快的节奏，只有立刃（通过轻微地向弧线的前、内移动）才做得出来。然而，想用香蕉弯去练其它的动作是相当困难的。尝试用香蕉弯练习屈伸和重心向前多半不成功。此外，香蕉弯也无法强迫滑手改变板子的受压点而且滑手经常开始“放松”外侧板的板头。

Because of all these negative aspects that inevitably come with developing proper edging mechanics using banana-turns, I recommend switching to extremely round turns, often referred to as "S-turns". An S-turn is a complete round turn where the skis slide smoothly throughout the entire arc of a turn, as I demonstrate here:

使用香蕉弯练习恰当立刃的话，前面所述的所有的消极方面都是不可避免的，所以我建议还要练习极限圆弯，经常被称为“S弯”。S弯是完全的圆弯，滑手在整个弯弧内平滑地搓雪，就像我在下图所演示的：


Photo by Lev Akhsanov

I suppose, like in case with the banana-turns, it is quite obvious why these kinds of turns are called S-turns. In the above sequence skier executes S-turns on a steep slope. Medium to steep slopes are primarily recommended for mastering the S-turns. So, what are they used for? First of all, S-turns are needed for developing the movements (such as extension-projection) that escape the racer in his or her banana-turns or regular turns. These movements of extension and CM projection are needed for executing proper GS turns.

我想，就像香蕉弯的情形一样，这种弯为什么叫S弯是非常明显的。上图的S弯是滑手在一个陡坡上完成的。建议在中等或陡峭的坡上熟练S弯。那么，这个练习有什么用？首先，S弯需要滑手发展出他或她在香蕉弯或普通弯练习中遗漏的一些动作（例如伸展和重心向前）。这些伸展和重心向前的动作都是做恰当的大回转转弯所必须的。

In S-turns, the correct movements can be felt and developed without speed, almost in slow motion. The above sequence is made by the same camera producing 10 frames per second. It is not difficult to figure that one S-turn takes about 2 seconds, while a transition phase in between the turns takes more than half a second. This time is sufficient for a skier to focus on flexion of the legs and on extending into the new turn.

做S转弯的时候，可以感觉并发展出正确的动作而不需要速度——几乎是在很慢地移动。上图是使用同样的每秒10帧的相机拍摄得。不难算出一个S弯就花了2秒钟，中间的一个转换阶段就用了超过半秒钟。这样滑手就有足够的时间注意腿部的弯曲和进入新弯时的伸展。

In order for the S-turn drills to be effective, the movement pattern in the S-turns has to be exaggerated in terms of extension and projection inside the arc, as shown in a larger fragment of the sequence below:

为了使S弯训练更加有效，在弧内的伸展和重心移动的动作模式必须要夸张一点，像这个放大的照片所演示的：


Photo by Lev Akhsanov

The S-turn demonstrated here presents the entire biomechanical cycle of movements used in a GS turn. However, all the movements occur at a much slower speed. The skier creates low edge angles without carving an arc. The skis slide on the edges smoothly throughout the round arc of a turn. Smooth guiding of the skis through a long round arc presents a lot of difficulties to young racers who are used to carving shallow (almost straight) arcs executed by edging the ski and only employing its side cut.

这里演示的S弯体现了用在大回转转弯里的完整的生物力学。只不过，所有的动作都在较慢的速度上。滑手小角度立刃而不是刻出弧线。在转圆弯的时候雪板平滑地搓雪。这种平滑性引导雪板走过一个长且圆的弧线。对于通过立刃刻滑出浅的（几乎是直的）弯的年轻滑手来说这种长且圆的弧线是很大的难点。

Typically, these racers reduce the S-turns to twisting the skis and zigzagging. Generally, speed control and maintaining a turn shape is problematic. Transition from one slow arc into another is also difficult, since the skis do not pass under the body at such a slow speed. That is why, it is important to extend the legs slightly up and move forward (inside the arc) as it happens at the S-turn entrance shown in this fragment of the sequence:

一般来说，这些滑手会去扭转雪板把S弯变成Z型弯。通常，速度控制和保持弯型都有问题。从一个慢弧向另一个慢弧的过渡也较难，因为在这么低的速度上未能让雪板从身体下方通过。（译注：我的理解是在转换带，在轻身的同时雪板会轻快从身体的一侧“飘”到身体的另一侧，速度快的时候更容易实现，速度较慢的时候，技术不够纯熟的话可能做不到这一点）。这就是为什么入弯时伸展两腿把重心稍稍向上、向前（在弯中）很重要，如下图所示：


Photo by Lev Akhsanov

Although the S-turns are executed at a relatively low speed, it is important to avoid static positions. Continuous smooth movements are the primary goal, as can be seen from the above sequence, where each frame is different from the previous one.

尽管S弯是在相对较低的速度进行的，避免静态姿态还是很重要的。连续的流畅动作是首要的目标，如上图所示，每一帧的动作都与前一帧不同。

While the S-turns enforce proper movements, they can also produce an excessive up motion. Also, following the skis with the body (i.e., rotation) can be erroneously developed. In order not to instill these incorrect movements, I recommend using the S-turns executed with a one-sided double pole plant illustrated in the following sequence:

尽管S弯可以迫使滑手作出恰当的动作，但是仍会产生过度的向上动作。还有，身体随着雪板动（换言之，转动身体）也会错误地滋生出来。为了避免滋生这些错误的动作，我建议在练习S弯的时候在单侧点双杖，如下图所示：


Photo by George Dubenetskiy

A double pole plant performed in this manner enforces a correct upper body position at the completion of the turn. It also adds more exaggerated forward projection of the CM, which places the body more inside the arc. However, the S-turns with a double pole plant should only be used when a consistent turn shape and a smooth execution of regular S-turns are achieved.

在一个弯结束的时候，用这种方式点双杖强迫滑手正确地引身。它也增加了更为夸张的重心向前，这让身体更加倒向弯内。不过，要在达成一个连续的弯型和完成了一个合格的平滑的S弯的时候才能点双杖。

The next question is how to use both of these types of turns in order to benefit skier development the most. First, we have a banana-turn, consisting of maximum dynamics, edging by inclination and carving clean arcs of a large radius. While making the banana-turn, a skier has a minimal control over his or her movements. The main goal is just to feel dynamic edging achieved by displacement of the body inside a future arc. No real emphasis on a transition between the arcs is placed in the banana-turns. For that we use the next approach, the S-turn. In the S-turns, the skier focuses on flexion in-between turns, projection and extension with minimal dynamics that allow the skier to really feel the movements.

下一个问题是如何这两种类型的转弯训练来最大程度地使滑手受益。首先，香蕉弯，转弯效率最高，侧倾立刃，刻滑出干净的大半径弯。但是滑香蕉弯的时候，滑手对他或她的动作的控制是极少的。此项练习的主要目的是让滑手感觉通过向即将滑出的弧线内倾倒并立刃来达成高效的刻滑。在香蕉弯练习里没有真正地强调弧与弧之间的转换带。为此我们使用了下一个练习方法，S弯。在S弯里，滑手注意弯和弯之间的腿部弯曲，最低效率的转弯允许滑手真正感觉到重心的偏移和伸展的动作。

However, the S-turns inevitably develop static positions. Al，so, while making S-turns, the skier can lose the feeling of a “clean edge”. The banana-turns develop a feel for edging, but they lack other technical elements needed for transition between the turns. That is why, I do not recommend overusing either one of this exercises. Instead, I usually switch between working in the S-turn mode and the banana-turn mode.

可是，S弯不可避免地导致静态姿态。所以，做S弯时，滑手会丢失“干净地立刃”的感觉。香蕉弯会给他立刃的感觉，但是缺少弯之间转换的感觉。这就是为什么我不建议过度使用这两种练习中的任何一种。相反，我通常在S弯练习和香蕉弯练习之间来回切换。

I often return to these exercises when a racer experiences problems with the GS turns. For example, if a racer struggles with the leg flexion and projection, I use the S-turns or other drills executed in the S-turn mode. If a racer looses dynamics and a feel for edges, I return to the banana-turns or drills executed in this mode.

在滑手训练大回转遇到问题的时候我经常回到这2个练习。例如，如果滑手致力于腿部弯曲和重心移动，我使用S弯或S弯模式的其它训练。如果滑手丧失了立刃高效转弯的感觉，我回到香蕉弯或香蕉弯模式的其它练习。

An appropriate slope for each of these exercises is very important. Doing banana-turns on something too steep may not be beneficial. Likewise, S-turns on too flat of a slope will not produce the desired results.

合适的坡度对每一个练习都非常重要。在太陡的坡上练香蕉弯可能是无益的。同样，在过缓的坡上练S弯将得不到想要的结果。

It is worth mentioning that the proposed method works effectively on Super-G skis, as well. It also works on slalom skis, but the use of the slalom skis can produce many side-effects in the form of wrong movement patterns. That is why I recommend mostly using GS skis with the banana turn and the S-turn. Once a good GS turn is developed, it can be easily transferred to slalom or Super-G.

值得一提的是这个方法对超级大回转同样有效。也可用于小回转练习，但是可能会有产生一些错误的动作模式的副作用。这也是为什么我建议把香蕉弯和S弯练习主要用于大回转训练。一旦好的大回转转弯练成了，可以很容易地把它移植到小回转和超级大回转中。

I hope that using a combination of the banana-turns and the S-turns for training in a correct sensible manner will allow many racers to develop good turns and, as a result, have a good deal of success.

我希望这种香蕉弯和S弯相结合的、可感知的训练方式可以让许多滑手练成好的转弯，并且，取得巨大的成功。

oldzhang

非常好。得好好琢磨琢磨

oldzhu（老朱）

做个沙发.先收藏后学习.

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ka君 发表于 2012-4-9 11:30
图上做示范动作的是哪一位啊，什么时候的图片了，居然穿着貌似GOLDWIN的G，这是啥类服装啊。
背心？ ...

做示范的应该就是文章的作者Greg Gurshman，服装就不知道了