【巅峰之路】决定网球水平的那些细节[19]

【巅峰之路】决定网球水平的那些细节[17]

正手手腕解读I

 【课程内容】不止一次，您被要求紧锁手腕。但是，这就是正确的吗？我也发表过在击球点给一个坚固的手腕支撑的必要性。今天呢，介绍一下手腕的另一个角色——即手腕的前闪和后甩。国外通用的是Snap和Lag.找到一个贴近的动词有点困难。我翻译为前闪、后甩，是根据其动作的特点命名。

下面是正文内容：

网球正侧手腕——后甩和前闪解读

     手腕在现代ATP正手中的角色是什么？如何获得滞后位置？手腕应该放松多少？简短的答案是有依据的。根据您的握拍，要打到的地方以及其他一些因素，手腕有一些不同的动作。

Tennis Forehand WRIST – Lag and Snap Explained

What is the role of the wrist in the modern ATP forehand? How do I achieve the lag position? How relaxed should my wrist be?

The short answer is it depends. Depending on your grip, where you’re trying to hit to, and a bunch of other factors, your wrist will do something different.

[1]手腕动作解剖

【腕部动作解剖】腕关节运动：弯曲 伸展 上挑 下挑

首先，手腕是一个滑动关节，可以使骨骼沿任何方向互相滑过。

• 弯曲

• 伸展

• 上挑

• 下挑

然后，前臂有两个主要动作：

前臂主要动作：内旋和外旋

• 内旋
• 外旋

       在整个视频中，我将使用这些术语来解释手腕和前臂的运动。但我想指出的是，当您在球场上时，您的注意力不应该放在腕部运动上。您的重点应该放在如何使球拍上进行动作以达到对球的预期效果。 

四个主要关节运动

【Wrist Anatomy】

To start off, the wrist is a gliding joint which allows the bones to glide past one another in any direction.

The 4 main motions of the wrist are:

• Flexion
• Extension
• Radial Deviation
• Ulnar Deviation

Then, there are 2 main motions of the forearm:

• Pronation
• Supination

I’ll be using these terminologies throughout the video to explain the motions of the wrist and forearm. But I want to note that when you’re on the court, your focus shouldn’t be on wrist movements. Your focus should be on how you’re going to get the racket to perform a motion that achieves your desired effect on the ball.

[2]准备和后摆

下意识操作：保持放松

当谈到手腕时，通常会忽略后摆，而所有焦点都集中在“后甩和前闪“”或雨刷运动上。我们将在前挥和随挥中解释手腕操作，但是首先，我认为有必要进行正确的准备。

在正手的后摆阶段中，手腕需要牢记两个重要事项：

重要的因素：手腕放松和正确位置

1.手腕放松

这意味着您只需要足够的握力即可将球拍握在手中，而无需用前臂肌肉积极地操纵球拍。如果手腕在后摆开始时未放松，则很可能在正手的后续阶段不会放松。这将妨碍您在挥打后期获得正确姿势的能力，长时间用紧张的前臂击打会导致过度伤害。相信我，我清楚这个。

长期手腕过度紧张会致伤

2.手腕必须处于正确的位置

手腕的铰链效果

在向前挥拍开始时，手腕应该起铰链的作用，向后转身造成球拍的离心力结合臀部和躯干旋转以及手向前拉。

通常教练员要求拍头高于手的起始位置

为此，手腕必须处于正确的位置。一些教练喜欢告诉球员将拍头保持在手上方作为检查点，但我认为这可能是一个过于宽泛的说法，因为在较低的球上，拍头和手可以达到同一水平。因此，我宁愿将注意力集中在腕部的位置上-后摆结束的腕部位置应与完成一体转时的位置相同。

这里的关键之一是使用无拍手臂来保持持拍手腕的手腕稳定，直到它从球拍上释放出来。

一体转结束时和后甩后的手腕位置同一水平

【Preparation & Backswing】

Conscious Function: Stays Relaxed

When it comes to the wrist, the backswing is usually ignored and all the focus is on the “lag and snap” or the windshield wiper motion. We’ll explain the wrist in the forward swing and follow through too, but first, I feel like it’s necessary to go over the right preparation.

In the backswing phase of the forehand there are 2 vital things to keep in mind for the wrist:

This means that you have just enough grip tension required for you to keep your racket in your hand, without actively manipulating the racket with your forearm muscles. If the wrist isn’t relaxed at the start of the backswing, it most likely won’t be relaxed in later stages of the forehand. This will hinder your ability to achieve proper positions later in the swing and hitting with a tense forearm over a long period of time can lead to overuse injury. Trust me, I’ve been there.

2. The wrist must be in the proper position

In the start of the forward swing, the wrist is supposed to act as a hinge and rotate backward as a result of the racket’s centrifugal force combining with the hip and trunk rotation and the hand pulling forward.

To do this, the wrist must be in the proper position. Some coaches like to tell players to keep the racket tip above the hand as a checkpoint but I feel that this might be too broad of a statement since, on lower balls, the racket head and hand can reach the same level. So, I prefer to focus on the positioning of the wrist instead – the wrist positioning at the end of your backswing should be the same position that it was it when you completed your unit turn.

One key here is to use your non-hitting arm to keep the hitting arm wrist stable until it releases off the racket.

 

[3]加速阶段

【加速阶段】下意识操作：保持放松

在开始向前挥拍过程中，腕部将旋转并向后伸展到神奇的后甩位置。

同样，手腕和前臂在加速段的主要作用是保持放松。

除此以外，手腕不会保持静止，并且在此段或多或少会有伸展，上挑和下挑。这在很大程度上取决于诸如握力，后摆形状，所用旋转力的大小等因素。

如果前臂在此处紧张，则会阻碍球拍头的加速，并且可能会伤害前臂和手腕。仅供参考，我不时犯下这种习惯。

【Acceleration Phase】

Conscious Function: Stays Relaxed

During the start of the forward swing, the wrist will rotate and extend backward into the glorified wrist lag position.

Again, the primary role of the wrist and forearm in the acceleration phase is to stay relaxed. Except here, the wrist will not remain static, and there will be more or less extension, ulnar deviation, and supination in this phase. This will pretty much depend on factors like your grip, backswing shape, the amount of rotational force you used.

If the forearm is tense here, you will hinder your racket head acceleration and you might injure your forearm and wrist.

And FYI, I’m guilty of this habit from time to time. 

[4]过程

【过程】下面是使手腕和前臂伸展和向后旋转的步骤:

前摆是由髋部和躯干向前旋转开始的。不同的球员，击球臂会有一些向外的肩膀旋转，对于大多职业正手来说，会有水平内收。

瑞克·马奇(Rick Macci)将这种运动称为手向前拉到一个角度并远离身体。

我修改了这个动作希望能让你们对这个动作有更好的感觉。试着把它想成是把你的手肘向球的方向拉，而你的手腕只是在做它该做的事。

如果你的手腕位置合适，在你做适当的ATP后摆，即你的击球臂停留在你身体的击球臂一侧，前臂肌肉放松，手腕应该因拍头重量自然后转。

前臂简单的放松并不容易做到。如果你紧锁手腕打传统正手，想寻求改变，触球前放松握拍需要重新训练。

如果你有像我一样的问题，我建议你开始时无球夸张松手，然后逐渐增加手臂的稳定性。试着不要让球拍飞了。可能会悲剧。 

【Process】

Here is the step by step process of what gets the wrist and forearm to extend and rotate back:

The forward swing is initiated by the hip and trunk rotation forward.

Depending on the player, there can be some external shoulder rotation occurring in the hitting arm and for most elite forehands, there will be horizontal adduction

Rick Macci refers to this motion as the hand pulling forward and to a degree, away from the body.

I’ve sort of modified this motion to hopefully give you a better feel for the motion.

Try to think of it as pulling your elbow toward the ball and your wrist just doing its thing.

If your wrist is in proper position and you performed a proper ATP backswing where your hitting arm hand stays on the hitting arm side of your body, and your forearm muscles are relaxed, the wrist should naturally rotate back due to the weight of your racket head.

Just because the role of the forearm here is to simply relax doesn’t make it easy though. If you hit a traditional forehand with a firm wrist and are looking to switch, having a loose grip before contact will take work to retrain.

If you have a problem like I did, I recommend that you start with an exaggeratedly loose arm without the ball and gradually increase in arm stability.

Try not let go of the racket though. Bad things can happen. Pretty bad things. 

[5]控制因素

【控制因素】

就像我之前说过的那样，根据他们的后摆形状，曲臂或直臂，握拍以及击打力量的大小，不同运动员之间的甩腕差异很大。

【握法】

如果您使用某种版本的半西式握拍，则最大伸展角度将越来越小。从逻辑上讲，这是因为您的手掌将不再直接位于球拍后面。

如果是完全的西方握法如Jack Sock或有些超过，那么您的手掌总在手柄下方，因此手腕没有任何后展。但是由于前臂后旋，手腕后甩位置仍然包含了这握法。

西方式握拍由于手腕后旋，仍然保持着后甩姿态

【Control Factors】

Like I stated earlier though, the wrist lag is extremely varying among different players according to their backswing shape, whether they have a bent or straight arm, their grip, and how much force their putting behind the shot.

【Grip】

Generally speaking, the more Eastern your grip is, the more wrist extension or lag you’ll have in your forehand

If you are using some version of the semi-western grip, the angle of your maximum extension will get smaller and smaller. This is most logically because your palm will no longer be directly behind the racket.

If you have a full western grip like Jack Sock or anything past that, your palm will be all the way under the handle, so you will have no extension in the wrist. But the lag position is still attained with this grip because of the forearm supination.

[6]向前力量注入

【向前力量注入】用力不同，会有不同的手腕手甩程度

根据击球和击发后需要用多少力，您的手腕伸展程度会有所不同。如果是浅球或时间短，那么用不前使那么大劲，不像过肩高球那样。

【Forward Force Input】

Also, depending on the shot and how much force you need to put behind the shot, you’ll have more or less wrist extension.

If the ball is short or have little time, you’ll probably not be producing as much force as would when the ball is above your shoulder.

 

[视频]甩腕和闪腕解析

【网球正侧手腕——甩腕和闪腕解读】

 

[总结]

 【行易观点】关于手腕使用的观点，我们反复考虑了很久，究竟用怎样的角度也呈现网球技术中的这一变革性成果。越来越多的人开始使用这一技术。但是，我也看到很多的球员，不管是业余还是专业球员，在使用这一技术时，并没有达到自己应有的技术高度。本来想让它成为一项利器，却牺牲了稳定性。

我这样说，并不是不要这项技术，只是要强调的是，手腕的后甩和前闪，并不是手腕的主动发力，它更象在放松状态下，靠球拍的惯性来产生后甩和前闪的效果。主动的用力会造成手腕的不可逆的伤害。

【注意】本文的第II部分，上周已先行发布，谨请注意阅读。