【深度技术】拯救你的网球技术[20]再构剔发球技术I
【深度技术】拯救你的网球技术
[20]再构剔发球技术I
[1]三种剔发
我所称的切上旋从发球员这边看弹起时较高还有右向左的运动。球员们用这种发球比纯上旋要少一些，典型的用法是二发时在占先侧打向T点，或在平分侧发向身体或拉开角度。相比纯上旋的好处是，球减速或曲线飞离接发者，或者是追身发球时挤压接发者。这种发球在对左手球员时是很奏效的二发。
第三种上旋是深背弓。我所称的深背弓发球弹跳高且从发球员的左侧向右侧移动。典型的是打向接发员的反手侧，特别是在占先侧，弹起后会剔高飞离球员。
这种发球用于把接发员接离站位，迫使他用更多的步法去接球，在肩部高度或更高触球点击球。通常用在红土地，但是在硬地上也非常见效，特别是在沙土地或高弹跳硬场地，当你打出正确的速度和旋转组合时。
那么，让我们看一下这三种剔发的检查点。我们要看一下这些剔发的共同点和球员在剔发是需要做的一些调整。
[2]要件
【要件】在剔发技术中有很多的要件，也正是这也复杂性使剔发很难。尽管信息量很大，但重要的是要清楚地理解每个组件，然后如何以完整的动作将它们组合在一起。
|
这些要件是： |
|
|
[握拍方法] |
三头肌曲伸 |
|
|
|
|
抛球及原理 |
腰和肩线 |
|
肩膀倾斜 |
蹬腿 |
|
发力位置 |
手和腕动作 |
|
抓臀而非抓背 |
触球前手臂运动 |
|
背弓 |
结束 |
The Components
There are multiple technical components in the kick serve, and this complexity is one thing that makes the serve difficult. Even though there is a lot of information, it is important to understand each of the components clearly, and then how to put them together in the complete motion.
|
These components are: |
|
|
Grip |
Triceps Extension |
|
Foundation or Stance |
Extension |
|
Toss and Tossing Mechanics |
Hip and Shoulder Lines |
|
Shoulder Tilt |
Leg Drive |
|
Power Position |
Wrist and Hand Action |
|
Buttscratch--not Backscratch |
Post-Contact Arm Actions |
|
Back Arch |
Finish |
No wonder players and coaches struggle with this motion. If even one technical element is missing, the serve may not be effective. Let's go over the components from start to finish starting with the grip.
Let's break the kick down, component by component.
[3]握拍
【握拍】握拍是学习有效上旋球的关键。大多数来找我的球员都没有表现出足够强的抓地力来有效地旋转。我把这种握法称为一种强有力的大陆式握法。问题是，大多数选手都试图用一种更温和的大陆式击球，或者甚至是用一种转向东方正手的握拍。
也有一个替代选择握法。在第一次发球和第二次发球之间，一些球员会选择轻微地改变手掌的位置，甚至是指节的位置，而不是使用完全相同的握拍方式。
Grip
The grip is critical to learning an effective topspin serve. Most players who come to me do not demonstrate a strong enough grip to effectively hit heavy spin. I call this grip a Strong Continental. The problem is that most players try to hit the serve with a milder version of the continental, or even with a grip rotated toward an eastern forehand.
The Strong Continental with the index knuckle just off Bevel 1.
[4]挥拍中转换握拍
【挥拍中途转换】当一个球员在学习这种强握拍时，教练必须非常仔细观察学员的挥拍过程。许多孩子在发球前向我展示正确的握拍方式，然后，在后挥拍的某个地方，不管是有意识还是无意识地，他们在击球前滑回较弱的握拍方式。
确保握拍保持不变的方法是在挥拍结束时检查握拍，而不是在挥拍开始时。一些狡猾的孩子会试图通过变换来糊弄你，然后在发球后换回。
The Mid-Swing Switch
[5]基础
【基础】当我构建一个剔发的时候，我优先的是基础或站姿，在动作开始的时候臀部真正闭合，与底线的角度大约是130度。我相信这能使伪装、旋转、控制和力量最大化。脚通常应该与肩同宽，但如果球员有前上步动作，这时脚可以更宽一点。
这个闭合的臀部姿势在抛球段的强化背和肩的深转身。我相信这个闭合的髋部位置有助球球员控制发球的方向，特别是在增加角度剔发宽角时。
很多球员在剔发时没有足够的髋和肩转动，这阻止了他给球施加足够的动作。他们或许可以用较小的髋肩缠绕的势打出一个像样的上旋球，但却无法打出大的转度。
The Foundation
When I am building a kick serve, my preference is a foundation or stance that really closes the hips at the start of the motion, with an angle of about 130 degrees to the baseline. I believe that this maximizes disguise, spin, control, and power. The feet should generally be about shoulder width apart, unless the player has a step-up action, in which case the feet can be a bit wider.
This closed hip position will promote a deep turn of the back and shoulders during the tossing phase of the swing. I believe this closed hip position helps players in the directional control of the serve, especially in learning to angle the kick serve sharply out wide.
Many players do not have enough hip and shoulder turn on the kick and this prevents them from getting enough action on the ball. They may be able to hit a decent topspin serve with a less coiled hip and shoulder position, but unable to hit a great twist.
有了这个基础，球员将开始获得正确的髋部旋转顺序——我称之为髋部拖曳，下面将对此进行更详细的讨论。
从这个基础上，我也确信并喜欢教授上跨步的腿部行为，有时被称为点式站位或或滑步站位。在我看来，它更具有爆发力。但是很明显，有些强力剔发的球员用的是平台式站位，直到蹬离球场前，双脚一直保持原位。
这是教练圈的一个争论话题。研究没有提供任何明确的答案，也有一些相互矛盾和令人困惑的研究。然而，在我自己的经历中，我发现上步站姿态给了我更多的力量。作为一名高中篮球运动员，当我尝试扣篮时，我总是使用上跨步法，因为它让我跳得更高，我相信这个类比也适用于发球。
在我的经验中，步跨的腿部动作更具爆发力
无论如何选择，在打造世界级的踢发球时，身体必须适当地盘绕。这就是为什么我相信一个大约130度的路线将产生更好的踢发球，特别是更多的扭转动作。
第二次发球时，脚的位置和姿势应该与第一次发球时完全相同，以最大限度地掩饰发球。在第一次发球时，我相信130度闭合的髋部位置也会更多的蓄积能量，让选手在发球时反盘绕以获得更多的力量。二发时曲转多些，一发时力量更强，伪装得很好。我不认为你可以用这个站位来错误的造成下沉髋位置。
With this foundation, the player will begin to get the feel for the right sequence of the hip rotation--something I call the hip drag, as discussed in more detail below.
From this foundation, I also believe in (and tend to teach) the step-up leg action, sometimes called the pinpoint or sliding stance. In my opinion, it is more explosive. But obviously there are players with great kicks who hit from the platform stance, keeping the feet in position until they leave the court.
This is a debated topic in coaching circles. Research has not provided any definitive answers, and there are some conflicting and confusing studies. In my own experience, however, I found that the step-up stance gave me more power. As a high school basketball player I always used the step up footwork when I was trying for a dunk, because it allowed me to jump higher, and I believe the analogy holds for the serve.
In my experience the step-up leg action is more explosive.
Regardless of the choice here, when building a world-class kick serve, the body must be appropriately coiled. This is why I believe that an alignment of about 130 degrees will yield better kick serves and especially more twist action.
The foot position and stance for the second serve should be exactly the same as on the first serve to maximize the disguise of the delivery. On the first serve, I believe the 130 degree closed hip position will also load up more energy, allowing the player to uncoil into the serve to get more power. More twist on the second, more power on the first, and great disguise. I don't think you can wrong with the deep hip position created by this starting stance.
[6]抛球原理
【抛球原理】抛球是另一个备受争议的话题，尤其是在剔发球时。抛球应该向左偏移多远?在击球点上，抛球应该在超越肩膀到11点位置，还是12点才是正确的位置?
抛球向前的程度
Tossing Mechanics
Tossing is another debated topic, especially on the kick serve. How far should the toss move to the server's left? Should the toss be more over the shoulder at 11 o clock at contact, or is 12 o clock the correct position?
How far forward or back should the second serve toss be? And a related question, should the player coil the shoulders during or after the toss?
The toss position will determine your ability to hit the third most extreme kick variation, the Twist. It may affect your ability to disguise your serve as well. The different viewpoints here can be very confusing.
The toss: how far to the left and how far in front?
[7]抛球争议
【抛球争议】抛球的实际位置将取决于教练的观念。有两个主要的学派，在这里我们找到了关于抛球的争论的起源。第一学派认为抛球应该更集中在身体上方。这些教练会争辩说，这让发球变得更隐蔽了——一发和二发很难区分。这些教练通常不强调后拱背(这与抛向左侧的距离直接相关)。事实上，他们往往会完全阻止后拱背。
背弓是问题还是优势？
有后弓
第二种观点认为，抛球应该更多地穿越肩膀，到中间偏左的位置。这种学派的教练们相信大背弓侧旋转，并不担心弓背可能造成的伤害。这些教练看重背弓身发球把它作为一种手段，迫使接发员移动，并拉出球场——他们想要极端的角度。这种理念在红土网球占主导地位的地区更为普遍，如南美、法国的一些地区和西班牙。
来自这些地区的教练和球员追求的是角度、角度、角度！教练们希望他们的球员能打开场地，让对手跑动起来。所以这一理念的自然结果是发挥最大化角度的发球机理，这些机理就是抛向左边和一个更极端的背弓。
这两个发球学派的冲突是我们今天对发球技术有如此多的争论和困惑的主要原因。你必须决定你要达成的目标。你是要伪装还是你想要更多的背弓动作和角度在你的发球中，或是你的球员的发球中?
你认为你或你的球员会是一个慢速场地忍者还是一个在快速场地成功的进攻者呢?这些类型的个人因素是决定你应该如何改进剔发机制和通常发球动作。
我想提出两点个人看法。我认为，在美国的教练圈子里，特别是在过于保守的医生和理疗师那里，使用背弓发球的背部受伤风险被夸大了。如果我们采取这种极端保守的方式，我们很快就会害怕教我们的学生任何使身体紧张或有难度的东西。
我坚信，如果有适当的伸展和加强训练，一个球员可以发展出一个有明显后弓的发球，并在职业生涯中有效和安全地使用它。问题是很多球员没有这样的计划，因此他们受伤的几率更高。
我认为下背部在练习了大量的剔发后会感到疼痛，尤其是在第二天早上。这就是那个区域的肌肉如何变得更强壮，更柔韧。大多数教练都是出于恐惧而避免教这个发球，在这个好打官司的社会里，你懂得。现在，一位著名的教练实际上会让他的学生在同意教他们剔发之前签署一份法律授权。
一个问题是背弓和伸展、强化项目没有在一个足够年轻年龄教给球员。教练要等到球员13岁、14岁或15岁时才开始教授剔发技术。有一种观点认为，在较晚的年龄阶段，球员的身体会更发达，因此受伤的可能性更小。
我的看法恰恰相反。我认为如果晚些时候引入踢发，球员受伤的可能性会更大。我认为这个动作应该在7、8、9岁时开始——在青春期之前，那时身体更加柔韧，就像体操动作被教给小孩子一样。我认为踢发球和一个良好的伸展、强化计划应该很早就介入以利用这个发育的窗口期。
在一个理想条件下，为什么不培养一个球员，可以在红土比赛中有一个强背弓身发球(更多的后弓和抛向左边)，在快速的场地赛季中，微调一下抛球获得更多的伪装的好处?
这里球员可有这两种方法。允许球员根据战术计划调整自己的技术。如果对手横向动作缓慢，球员玩家可以调整他的抛球，得到更多的角度。现在有很多职业球员会根据对手和赛季做出调整，或者是下意识地，或者是在教练的帮助下。
Tossing Debate
The actual placement of the toss for the kick serve will depend on the philosophy of the coach. There are two main schools, and here we find the origin of the tossing debate. The first school of thought says that the toss should be more centered above the body. These coaches will argue that this gives the serve more disguise--and that the first and second serves cannot be differentiated easily. These coaches usually do not value a back arch (which is directly related to how far the toss is thrown to the left). In fact, they tend to discourage the back arch altogether.
Is the back arch a problem--or an asset?
Many of these coaches believe that tossing too far to the left and arching the back can cause a breakdown of the lower back and injury down the road. For this reason they encourage their players not to toss to the extreme left. The trade off for this school of thought is less twist action for more disguise and (presumably) less risk of injury.
But the issue is not only related to the perceived potential for injury. It is also related to court surface and style of play. Disguise of the serve tends to reward the player more on fast courts. Coaches and players who subscribe to this school therefore tend to be from regions with predominantly fast surfaces, surfaces like grass or fast indoor courts or carpet. This tends to include coaches from the Scandinavian countries, England, India, Australia, and many parts of the US.
The second school of thought says that the toss should be more over the shoulder to the left of center. Coaches from this school believe in getting maximum twist sidespin and aren't as concerned about the potential for injury from arching the back. These coaches value the twist serve as a means to really make the returner move and to pull the returner off the court--they want the extreme angle. This philosophy will be more common in regions where clay court tennis is dominant, such as South America, some parts of France, and in Spain.
Coaches and players from these regions want angles, angles, angles! The coaches want their players to open up the court and run their opponents coast to coast. So the natural corollary to this philosophy is to promote serve mechanics that maximize the angles, and these mechanics are toss to the left and a more extreme back arch.
Most of these coaches would argue that the risks of arching the back can be minimized with a good stretching and strengthening program. They don't value disguising the kick serve as much, because, on clay, disguising the serve does not provide the same benefits as on super fast surfaces.
Clay is slow enough that the surprise factor is minimized and thus the returner usually has time to make last minute adjustments, even on a perfectly disguised serve. This school of thought will take the extreme angle and heavy twist action over disguise any day. That's different than on a grass court or a slick hard court where the ball shoots through the bounce must faster. Here good disguise on the serve can mean a lot of free points.
How much twist you develop is related to surface and game style.
The clash of these two serving schools is the main reason we have so much debate and confusion about the kick serve mechanics today. You will have to decide which side of the fence you want to call home. Do you want disguise or do you want more twist action and angle for your serve or your player's serve?
How much twist you develop is related to surface and game style
Do you anticipate that you or your player will be more of a slow court grinder or likely to be more successful as a fast court attacking player? These types of individual considerations are factors in determining how you should develop the mechanics of the kick serve, and the serve motion in general.
I would like to offer two points of personal opinion. I believe that the risk of back injury with the twist serve has been exaggerated, especially in American coaching circles and by overly conservative doctors and physical therapists. If we take this ultra conservative route, we will soon be afraid to teach our students anything stressful on the body or anything that pushes them hard.
I firmly believe that a player can develop a serve with noticeable back arch and use it effectively and safely for a career if the proper stretching and strengthening programs are in place. The problem is that many players do not have such a program and thus expose themselves to a higher chance of injury.
|
|
|
I teach the back arch--in conjunction with stretching--early in a player's development.
I believe the lower back should be sore after practicing a lot of kick serves, especially the morning after. This is how the muscles in that area grow stronger and become more supple. Most coaches are avoiding teaching this serve out of fear, and in this litigious society, you can understand why. One prominent coach now actually makes his students sign a legal release before agreeing to teach them the kick.
One problem is that the back arch and stretching /strengthening programs are not being taught to players at a young enough age. Coaches wait until players are13, 14, or 15 to teach kick serve mechanics. There is this idea that at a later age, the player will be more physically developed and thus less likely to get injured.
I believe the opposite. I think players are more likely to get injured if the kick serve is introduced later. I think the motion should be introduced at 7, 8, and 9--before puberty, when the body is more supple, just as gymnastic moves are taught to the very young. I think the kick serve and a good stretching/strengthening program should be introduced very early on to take advantage of this developmental window.
In an ideal world, why not develop a player who can have a great twist serve (with more back arch and toss to the left) during clay court tournament segments and, during the fast court season, slightly adjust the toss to provide the benefits of more disguise?
Here the player has it both ways. It allows the player to adjust his mechanics depending on the tactical plan. If the opponent is slow laterally; the player can adjust his toss somewhat and get more angle. There are many tour players today that make these adjustments, depending on the opponent and season, either subconsciously, or with the help of a coach.
[8]抛球点
【抛球点】深背弓发球，球员应该把球抛向11点钟方向，越过左肩。而在伪装上旋发球叶，球员应该在身体正上方的12点钟方向抛球。两种发球时，抛球应该向前1至1.5英尺，或在底线内。二发抛球没有一发抛球那么前，一发球应该向前2到2.5英尺。
澄清一下，这个前抛开始时是在身体前面，但随后身体在球下盘绕，随着身体重量的前移而向上暴发力量。所以，在最后，身体相对在球的下方，虽然是向前抛球，但击球时仍在身体前缘。
但关键是在剔中要先把球抛到身前。我再怎么强调这一点的重要性也不为过。我经常告诉我的学生“朝前肩”抛球，以提醒他们要向前抛入球场。一个常见的错误是，球员将球直接向上抛向底线上方的后肩，或者更糟糕的是，抛向底线后面的地方。这将使击球点向后移动得太远。它会限制速度和深度，也会给肩关节带来更大的压力，这实际上会增加受伤的可能性。
Toss Placement
For a twist service, the player should place the toss toward 11 o clock, over the left shoulder. For a disguised topspin service, the player should toss to 12 o clock directly above the body. In both cases, the toss should be 1 to 1.5 feet forward, or inside the baseline. (This second serve toss will be less forward than the first serve toss, which should be 2 to 2.5 feet forward.)
But the key is to first get the kick serve toss in front of the body. I cannot stress the importance of this point enough. I often tell my students to toss 'toward the front shoulder' as a reminder to toss forward into the court. A common mistake is for the player to toss straight upward above the baseline toward the back shoulder, or worse, behind the plane of the baseline. This will move the contact point too far back. It will limit pace and depth and is also more stressful on the shoulder joint, a factor that will actually increase the likelihood of injury.
[9]抛球技术
【抛球技术】我看到很多学生抛球不稳，原因几乎总是力学问题。下面技术检查点以观察抛球过程。
抛臂应与左腿保持对齐
手指张开成星形，像花儿一样绽放
I see many students that have erratic tosses and the reason is almost always mechanical. Here are the technical checkpoints that I look for on the toss.
The tossing arm should stay aligned with the left leg.
The wrist should be firm. The player should not flick the wrist. The toss motion should be executed from the shoulder joint. The ball should be held in the fingertips, with all fingers touching the ball, not near the palm. Some players toss with the palm or just with two or three fingers, which hurts control.
Ideally the tossing arm should drop so that it is aligned with the left leg. The player should release the ball first, and then coil the body to 130 degrees or more. I do not recommend fully coiling during the toss (where the tossing arm is in line with the baseline rather than the left leg) as this will cause inconsistencies with the tossing arm.
The fingers should create a star shape on release, similar to a flower blossoming. There should be little spin on the ball. High speed studies of top players show the ball coming out of the hand with virtually no spin. This is why I like to see minimal wrist action, because it translates into less spin on the ball.
The fingers open into a star shape, like a flower blossoming
The tossing arm should extend up, the shoulder should touch the chin, and the hand should point more or less to the ball. This helps create a good shoulder tilt and promotes the correct upward racquet path, a prerequisite for spin generation.
[10]肩膀倾斜
这里的另一个关键点是左髋。很重要的一点是左髋要向前伸进场地。这个髋部动作配合肩膀的倾斜以最佳姿态上冲向抛出的球。
没有把臀部向前推或者没有足够的倾斜肩膀的球员经常会因为他们在发球时没有足够的旋转和弧线而感到沮丧。他们发球的轨迹往往较低。
Shoulder Tilt
The shoulder tilt is an important key to getting the racket on the upward swing path to create an arcing flight path of the ball. Often, players are told to hit up on the ball. But the line of the shoulders is critical in achieving this. Pushing the right shoulder down toward the ground and stretching the left arm up to the ball is what prepares the body to thrust upward in the next phase of the swing.
Another key point here is the left hip. It is very important that the left hip go somewhat forward into the court. This hip action works in concert with the shoulder tilt to create the optimum position to thrust upward into the toss.
Players who do not thrust the hip forward or get enough shoulder tilt are often frustrated that they cannot get enough spin and arc on the serve. Their serves tend to have a low trajectory over the net.
Another key point here is the left hip. It is very important that the left hip go somewhat forward into the court. This hip action works in concert with the shoulder tilt to create the optimum position to thrust upward into the toss.
Players who do not thrust the hip forward or get enough shoulder tilt are often frustrated that they cannot get enough spin and arc on the serve. Their serves tend to have a low trajectory over the net.