【进阶之路】网球反手技术高级训练和纠错

Advanced Tennis Backhand Technique

Drills And Corrections To Fix The Backhand

 【课程内容】反手在网球运动中明显的弱于反手，俱乐部水平和职业水平都是这样。不管怎样的理由，反手不能成为一个弱项。它应该是可靠的一击，需要时，它会成为一种武器。所以，我们决定在本周集中开发这一高级反手训练。

The backhand in the game of tennis is typically weaker than the forehand - both at the club level and the pro level tennis.

While there are different reasons why your backhand may have become a weaker stroke, it doesn't have to be a weak shot. It can be a solid shot that can turn into a weapon if needed.

So we decided that we'd focus on developing an advanced backhand in this one week .

[1]1. Assessment Of The Backhand

【反手的评估】改变反手技术的关键是正确的心理图像。赫同学想象的反手击球与实际显然不同。当然，他的反手击球仍然稳定——他发展出了一种控制反手的自然感觉，但现在他的打法受到了限制，不能再进步了。

没有把球举过球网，击球总是非常接近网，这就增加了失误的风险。球没有向前旋转(它只是稍微绕着垂直轴旋转)，因此不能击中一个快速和安全的球，球只是向前飞，而不是向下——这将发生更多的旋转。反手必须打得相当慢，而且很容易成为攻击的目标。他还从肘部和手腕击球。

罗同学的反手在击球点几乎伸直手臂。和赫同学的关键是使用不同的肩膀肌肉(三角肌),感觉他的手臂更锁定,而不是绕过身体。

比较赫同学和费老师的反手——注意费老师的手臂是如何伸展和锁定在接触点，以及他的三角肌是如何抬起球和制造上旋球。

The key to changing the backhand technique , is to have the right image of the shot in your mind. Helmut has clearly imagined the backhand technique differently than it really is.

Of course, Helmut still plays his backhand fairly consistently - because he developed a natural feel to control it, but he is now limited in his play and cannot progress further.

Because he doesn't lift the ball above the net, his shots are always very close to the net and that increases the risk of missing.

The ball is not spinning forward (it's spinning slightly around the vertical axis) and therefore Helmut cannot hit a fast AND safe ball, because the ball just keeps flying forward and doesn't turn down - which would happen with more spin. 

So Helmut's backhand has to be played fairly slowly, and is an easy target to attack. It, of course, breaks down even more when Helmut has to move fast and is under time pressure.

Beside rotating in the shoulder which I mention in the video, he also hits from the elbow and the wrist. His arm breaks apart during the shot instead of being very solid and extended (locked).

Tommy Robredo prepares his backhand with almost straight arm and his arm is fully extended and locked at the point of contact 

The key for Helmut is to use a different shoulder muscle (deltoid), feel his arm more locked, and that to lift the ball instead of going around it.

Compare Helmut's and Roger's backhands - note how Roger's arm is extended and locked at the point of contact, and how his deltoid muscle is lifting the ball and creating top spin. 

[2]Backhand Drills To Simplify The Technique

【简化技术的反手训练】下面的训练是简化反手技术和分段成简单步骤，之后将合并成更高级的击球。

The purpose of the following tennis drills is to simplify the backhand technique and break it down to easy steps, from which a more advanced stroke will emerge later. 

[a]Short backswing

【短引拍 延展过球 迷你网球】第一步是缩短后摆，从球拍的拍子指向网的位置开始，球拍的拍子与地面平行，然后穿过球，把球推过网。练习在发球区进行，这样球员在判断球和移动时就不会太难。球员也不需要用力击球，因为距离很近，所以他可以感觉更放松，用更多的感觉打球。球员也应该尝试前打-所以随挥保持在身体的左侧(为右手球员!)，感觉就是球拍直指向球，没有转动。

a) Short backswing, extend through the ball, mini tennis

The first step is to shorten the backswing, start with the racquet butt pointing to the net where the racquet is paralel to the ground, and just extend through the ball and push it over the net.

This drill should be played in the service boxes so that the player has no problems judging the ball and moving to it. The player also doesn't have to hit hard because of the short distance, so he can feel more relaxed and play with more feel.

The player should also try to hit only forward - so the follow through stays on the left side of the body (for right handers!) The feel that the player is looking for here is to just drive the racquet face straight through the ball without any spin. 

[b] Alley rally

【廊道对拉】

在廊道上(单打和双打边线之间)拉球有助于球员保持向前的意识。它也会给每一个击球的反馈——太左还是向右。球员应用之前相同的基本技术，只是现在有了廊道来帮助他——可以作为手臂伸展方向的向导，也可以作为目标。

b) Alley rally

Rallying the ball in the alley (between the singles and the doubles sidelines) helps the player keep the forward direction in mind. It also gives him feedback on every shot on how he hit the ball - well, or too much to the left, or too much to the right. 

The player should play with the same basic technique as in the previous drill, except he now has the alley to help him - both as a guide for direction where to extend the arm and as the target. 

[c]Lifting the ball up

【抬起球来】球员有了简单挥拍舒展穿过球的感觉，把球抬高安全过网就是必要的功课。

这对初学者来说是至关重要的，他们需要认识到，在网以上没有高度限制，挥高过网，并成功地落在对面场地没有风险。关键在于一贯性，并开始信任反手击球。很多球员怀疑自己的反手，因为他们从来都不确定自己是否会击球。

把球高过网，让球员感到安心，因为他知道只要把球举过网高，他就可以在任何时候在球场上打出一个安全的球。

注意，赫同学现在是如何尽量长时间保持在球上的;他舒展穿过球，没有急于向左转。通过把球举起来非常稳让球过网。

从心理上，目标是让赫同学觉得他的反手击球很稳，很少失球。所以当球到反手时，他不会在准备时着急，会保持冷静，自然地完成击球，不会自扰。

反手球打得不好的球员往往想要进攻并制胜。这就好像你还不能以60公里时速开车过弯道，而你想以120时速比赛……猜猜在第一条或第二条弯上会发生什么?这正是你第一次或第二次反手进攻时所发生的——你跑出了球场。为了以后发展反手进攻，你必须能够在较低的速度下连续无误的过网。

c) Lifting the ball up

Once the player has a better feel on how to extend through the ball with a simple backswing, he needs to lift the ball in order to gain more safety above the net.

This is crucial for beginners too because they need to realize that there is no height limit above the net, and that you can play high above the net and successfully land the ball in the opposite court without big risks.

The keys are consistency, and starting to trust the backhand. Lots of players doubt their backhands because they are never sure whether they'll hit the court or not.

Playing high over the net and lifting the ball gives the player that peace of mind, because he knows that he can play a safe ball in the court any time he wants by just lifting the ball higher over the net.

Note how is Helmut now able to stay longer with the ball; he extends through the ball and doesn't follow through to the right side. He is also able to rally very consistently by lifting the ball up.

Mentally, the goal is that Helmut feels that his backhand is a solid shot and that he rarely misses. So when the ball goes towards his backhand, he won't worry during his preparation, instead he'll be calm, and will just execute his stroke naturally without self-interfering.

Too often players with poor backhands want to attack and hit winners. That's the same as if you werent's really good at driving your car at 60 km /h through road curves, and you wanted to race at 120 km /h... Guess what would happen on the first or second curve?

That's exactly what happens on your first or second attacking backhand- you run off the road. 

In order to develop an attacking backhand later, you must be able to rally consistently without any problems at lower speeds. 

[d] Developing Spin: Under and Over

【提高旋转：下和上】当球员能感觉到抬球和持续拉球时，就要增加旋转击球。旋转使你更快击球时，仍能把球留在球场上，因为旋转迫使球(曲线)向下转向球场。

有些球员在没有任何矫正训练的情况下就能获得正确的旋转感觉，但是赫同学反手有一个小问题——他会在接触点上减慢球拍的速度。他必须用以往的技术做到这一点，因为他没有以正确的方式击球，而且不能加速球拍和打出一个好的旋转。所以，如果加快速度，他会觉得自己打更冒险。现在他需要学习更快地挥动球拍，这样会更安全，因为球会想要进入球场。一旦你把球招球过网网，大幅旋转击球，你就会得到一个非常有力但安全的击球。这种击球的大师当然是纳老师。

d) Developing Spin: Under and Over

Once the player feels the lifting of the ball and is able to rally consistently, he needs to add spin to the shot. Spin allows you to hit faster and still keep the ball in the court, because the spin forces the ball to turn (curve) down towards the court.

Some player get the right feel for spin without any correctional drills, but Helmut had a slight problem on his backhand side - he would slow down the racquet at the point of contact. 

He had to do that with his previous technique because he didn't hit the ball in the correct way, and was not able to accelerate the racquet and hit a good spin. 

So, if he accelarated, he felt that he was playing a more risky shot.

Now he needs to learn that moving the racquet faster gives you MORE safety, because the ball will want to go down into the court.

Once you combine lifting the ball over the net and hitting with lots of spin, you get a very powerful but safe shot. The master of such shots is of course Rafael Nadal...

[视频A]廊道训练

[视频B]迷你网球

 【小结】本训练课分二部分，这是第一部分，修正了对单反击球的错误认识和积累的错误技术。从构建心理图像、短引拍、舒展过球、挥直线路、抬球过网、加强旋转，无一不是业余球员的通病。通过简单的练习解决问题，才是好的教练要做的。