正手拍

" 正手拍擊球掛網 "原因和修正重點　

" 正手拍擊球掛網 "

原因＃1

網球職業選手常說 "彎曲膝蓋．". 如果你彎膝不足，在揮拍向前向上碰球之前,網球拍將無法在接觸點下面降低至少一呎以上。就是這樣由低而高的揮拍確定你能擊球過網。沒有僥倖地,當球從底線筆直或水平離開你的拍線而來的時候，地心引力,如此強的力量, 將把球拉下來觸網。

這是簡單的物理學：如果球離開你的拍線不從底線上升時，那就準備到網前去撿球吧。

解決方案 A：網球是一場腿更甚於手臂的比賽。甚至在腰部高的球，大部份球員不認為是低點，你真的必須彎曲膝蓋以確定球能過網、夠深和夠力。

試圖把後端降下就像你坐在椅子中一般。如此坐在椅子般, 將幫你使得球拍在接觸點下面一呎, 之後向前揮拍擊球。然後，當你的球拍向前向上揮出擊球記得從椅子起身，這將使網拍和身體保持同步。

揮拍期間專注於二個重點：

1. 坐在椅子中

2. 從椅子起身

在位置1 注意膝部彎曲，後端降下，想像在一張椅子中坐的情形將使你膝蓋彎曲而且保持均衡, 而不是在腰部彎曲。

在位置 2 注意當球拍向前向上揮拍時腿部提高，這樣腿部提高使得球拍和身體保持同步。注意前腿筆直，這對你在動作完成時是一個很好的檢查點，如果前腿筆直，你知道你有提腿。

解決方案 B：非常簡單，你可能需要積極從腦部送出信號,告訴身體在向前揮拍之前讓球拍處在接觸點下約一呎。許多球員在實作時候,不夠特殊而真能專注於解決方案。

換句話說,需要行動時要思想。直到好的從低而高揮拍模式被植入肌肉記憶，最終將不需再思想而只是行動。

揮拍期間專注於二個重點：

1. 接觸點以下一呎

2. 從椅子起身

用腿使球拍下降到球接觸點以下一呎

當球拍正指向後牆，它一定要降下, 如照片中，向前揮拍之前降到接觸點下一呎來確保球能過網。動腦筋將信號送到肌肉來告訴自己讓球拍在一呎以下。這樣，你將植入正確的肌肉記憶模式而且很少打球掛網。
　

原因＃2

你可能太緊張了。藉由抓緊球拍，抓緊 10 分（在 1-10分表上,10分是最緊的）將使你的手臂和肩牓肌肉緊繃 ,這將不能使球拍在向前揮拍之前下降一呎

當你手臂和肩膀緊張,球拍傾向停在上面而不能在向前揮拍之前降低下來。而且要記得，如果球拍在向前揮拍之前，不能降到至少低於接觸點以下一呎, 你就可能擊球掛網。

解決方案 A：你必須清醒盡力放鬆手臂和肩膀。在 1-10 分表上（10分是最緊的）嘗試握住球拍4分，溫和放鬆的狀態。你也應該專注於使擊球肩膀保持放鬆和略低於非擊球的肩膀。

揮拍期間專注於二個重點：

1. 握拍放鬆

2. 後肩略低

藉由握拍4分（在 1-10分度表上，10分是最緊的）你的打擊手臂和肩膀就可以保持放鬆了。放鬆的打擊肩膀是使球拍處在接觸點下面一呎的一個關鍵因素。同時, 注意打擊肩膀略比前肩低，為了達成植入“從低而高”的肌肉記憶模式,這樣是有好處的.

原因＃3

你可能使球拍面在衝擊點傾斜下來或關閉。這只是將球往下送掛網。

解決方案 A：通常這樣作的球員在揮拍時傾向有太多手腕和前臂動作。太多手腕和前臂動作時, 你絕不會確信將有什麼結果。

你可能一次打到牆背面,下一次打掛到網底。會這樣的理由是,使用手腕和前臂太多的球員通常帶著開放球拍面進入打擊區, 而且正嘗試關閉拍面或者捲上超越來讓網拍變垂直。結果，如果他們沒能及時捲上或者關閉拍面，他們就打到圍牆背面。如果他們太早捲上或關閉它，他們就擊球掛在網底。

這是危險的事務,因為球和拍線在毫秒間互相接觸。為了解決問題你一定要學習以肩膀為軸揮拍, 而不是手腕和前臂。確定打者的手掌正面向後拉拍的低點（接觸點下面一呎）, 然後當你從肩膀由低而高揮拍時, 讓手腕和前臂保持穩定狀態。

這將保証你在接觸時是一個垂直拍面。你能對著圍牆、牆壁或者球網來練習, 當你從肩膀揮拍時確定你的球拍在接觸點是垂直的。

在球下面一呎開始揮拍。

刷過球的赤道, 正如你從一個由低而高的平面上穿越擊球。

手臂應該以肩膀為軸。

以你的手掌鎖定目標,球拍一樣如此作。

不要捲動手腕或者前臂！

注意接觸時手掌和球拍面之間的關係。如果手沒有握住打開的球拍的話，手掌將會面對跟球拍相同的方向。從這點來看，根本沒有必要去捲動手腕和前臂，球只有在拍線上停留毫秒。只要簡單地讓手掌向目標而去而且以肩為軸向上揮出的話，這將打出上旋球。不要使用手腕或者前臂作為轉軸，因為那將會扼殺你的穩定性。

你的揮拍期間專注於二個重點：

1. 固定手腕和前臂

2. 從肩膀揮拍

The Forehand

"My Forehand Is Going Into The Net"

正手拍

" 我的正手拍擊球進入球網 "

Cause # 1

Tennis pros are famous for saying "bend your knees." If you don't bend the knees adequately, the racquet will fail to drop at least one foot below the contact point before swinging forward and up to meet the ball. It's this low-to-high swing that ensures your net clearance. When the ball comes straight or horizontally off your strings from the baseline, it doesn't have a prayer. Gravity, which is such a strong force, will pull it down into the net.

It's simple physics: If the ball does not leave your strings ascending from the baseline, be prepared to walk up to the net to retrieve the ball.

原因＃1

網球職業選手以說 "彎曲你的膝．"而聞名. 如果你不足夠地彎曲膝部，在揮拍之前,網拍將無法在接觸點下面降低至少一呎以向前和向上迎接來球。就是這樣的從低到高的揮拍確定了你的擊球過網(網障礙清除)。當球從底線離開你的網拍線,筆直或水平而來的時候，它沒有一個祈禱。地心引力，是如此的一個強烈的力量，將把它拉下進入網內。

它是簡單的物理學：如果球不從底線上升離開你的網拍線時，那就準備走向網去取球回來吧。

Solution A: Tennis is much more of a leg game than an arm game. Even on a waist high ball, which most players do not consider low, you've really got to bend the knees to ensure net clearance, depth and power.

解決方案 A：網球是一場腿的比賽更甚於是手臂的比賽。甚至在腰部高球，大部份球員不認為是低點，你真的已經必須彎曲膝部確定網障礙清除、深度和力量。

Think about getting the rear end down like you're sitting in a chair. This sitting in the chair will help you get the racquet one-foot below the contact point before swinging forward. Then, remember to get out of the chair as your racquet moves forward and up to meet the ball, this will keep the racquet and body in sync.

想想把後面終點下降像你坐在一張椅子中一般。坐在椅子中的比喻將幫你向前揮拍之前使得網拍在接觸點下降一呎。然後，記得從椅子起來正如你的網拍向前地和向上移動以迎接來球，這將把網拍和身體保持同步。

圖8

Two Key Points To Concentrate On During Your Swing:

1. Sit in the chair

2. Get out of the chair

你的揮拍期間專注於二個重點：

1. 在椅子中坐

2. 起身離開椅子

Notice in Position 1 the knees are bent and the rear end is down, thinking about sitting in a chair will make you bend with the knees and stay balanced instead of bending at the waist.

在位置1 注意膝部彎曲，而且後末端下降，想像在一張椅子中坐的情形將使你膝彎曲而且停留均衡, 而不是在腰部彎曲。

In Position 2 notice that the legs lift as the racquet swings forward and up, this lifting with the legs keeps the racquet and body in sync. Notice the front leg is straight, this is a good checkpoint for you on your finish, if the front leg is straight, you know you're lifting.

在位置 2 注意當網拍向前向上揮拍時腿的升高，這樣腿的升高把網拍和身體保持在同步中。注意前腿是筆直的，這在你的動作完成上是一個很好的檢查點，如果前面腿是筆直的，你知道你正在提高。

Solution B: Very simply, you may need to actively send the signal from the brain telling the body to get the racquet one-foot below the contact point before swinging forward. Many players are not specific enough and actually concentrating on the solution as they are performing it.

解決方案 B：非常簡單，你可能需要積極地送來自腦的信號告訴身體讓網拍在向前揮拍之前處在接觸點下約一呎。許多球員不是很特殊而實際上專注於解決方案正如他們在表演它一般。

In other words, think about it as it needs to be done. Eventually you will not need to think about it, but until a good low-to-high swing pattern is grooved into the muscle memory, you do.

Two Key Points To Concentrate On During Your Swing:

1. One foot below

2. Get out of the chair

換句話說, 行動與思想缺一不可。最後你將不需要再想它，但是直到好的從到高的揮拍模式被凹植入肌肉記憶，你就是作而已。

你的揮拍期間專注於二個重點：

1. 以下一呎

2. 起身離開椅子

Use your legs to drop the racquet one foot below the point of contact

with the ball.

圖 9

用你的腿使球拍下降到球接觸點之下一呎

at this point when the racquet is pointing to the rear fence it must drop, as in the picture, one foot below the contact point before swinging forward to ensure net clearance. Tell yourself to get the racquet one foot below by using the brain to send signals to the muscles. In this way you'll groove the correct muscle memory pattern and very rarely hit the ball in the net.

在這點, 當網拍正在指向後面的圍牆，它一定下降, 如在照片中，向前揮拍之前下降到接觸點下一呎來確保網障礙清除。藉由動腦筋將信號送到肌肉來告訴你自己讓網球拍在一呎以下。這樣，你將凹植正確的肌肉記憶模式而且絕少把球打在網中。

Cause # 2

You may be playing too tight. By gripping the racquet tight, say gripping it a ten (ten being the tightest on a scale of one to ten) it will give you tight muscles in your arm and shoulder which are not conducive to getting the racquet one foot below before swinging forward.

原因＃2

你可能打得太緊張了。藉由緊緊地握緊網拍，抓緊它十分（在 1-10 度表上,十是最緊的）將使你的手臂和肩牓肌肉緊繃 , 不能引導使網球拍在向前揮拍之前下降一呎

When your hitting arm and shoulder are tight the racquet tends to stay up and not drop down before swinging forward. And remember, if the racquet does not drop down at least one foot below the contact point before swinging forward, your shot is probably going into the net.

當你打擊的手臂和肩膀緊緊的, 網拍傾向停留在上而不是在向前揮拍之前降低下來。而且要記得，如果網拍在向前揮拍之前，不能降低下來至少低於接觸點以下一呎, 可能你正在擊球掛網。

Solution A: You've got to make a conscious effort to relax the hitting arm and shoulder. On a scale of one to ten (ten being the tightest) try holding the racquet at a four, nice and relaxed. You also should concentrate on keeping the hitting shoulder loose and slightly lower than the non-hitting shoulder.

解決方案 A：你必須清醒盡力放鬆打擊的手臂和肩膀。在 1-10 刻度表上（十是最緊的）嘗試握住球拍在刻度四，美好的和放鬆的狀態。你也應該專注於使打擊的肩膀保持放鬆和些微地低過於非打擊的肩膀。

Two Key Points To Concentrate On During Your Swing:

1. Relaxed Grip

2. Rear Shoulder Slightly Lower

你的揮拍期間專注於二個重點：

1. 寬鬆的握拍

2. 後肩些微地降低

By gripping the racquet a four (on a scale of one to ten, ten being the tightest) your hitting arm and shoulder will stay loose and relaxed. A loose and relaxed hitting shoulder is a key factor in getting the racquet a foot below the contact point. Also, notice the hitting shoulder is slightly lower than the front shoulder, this is a good thing to think about in order to groove a low-to-high muscle memory pattern.

圖10

藉由抓緊網拍在刻度4 （在 1-10 刻度上，10是最緊的）你的打擊的手臂和肩膀將保持寬又鬆。寬又鬆的打擊肩膀是使網拍處在接觸點下面一呎的一個關鍵因素。同時, 注意打擊肩些微地比前肩低，為了達成凹植 “從低到高”的肌肉記憶模式來說, 這毋寧是一件好事.

Cause # 3

You may have the racquet face tilted down or closed at the point of impact. This simply sends the ball down into the net.

Solution A: Usually players who do this tend to have too much wrist and forearm movement during the swing. When there's too much wrist and forearm movement you're never quite sure what result you'll get.

原因＃3

你可能使得網拍面在衝擊點傾斜下來或關閉。這只是將球往下送進入網。

解決方案 A：通常這樣作的球員在揮拍時傾向有太多手腕和前臂運動。當有太多手腕和前臂運動的時候, 你絕不會相當確信你將得到什麼結果。

You may hit the back of the fence on one shot and the bottom of the net on the next. The reason for this is that players who use too much wrist and forearm are usually coming into the contact area with an open face racquet and are trying to close it or roll up and over to get the racquet vertical. Consequently, if they don't roll or close it on time, they hit the back fence. If they roll or close it too early, they hit the bottom of the net.

你可能一次打擊擊到圍牆的背面, 而下一次打到網的底部。會這樣的理由是使用太多手腕和前臂的球員通常帶著開放球拍面進入打擊區而且正嘗試關閉球拍面或者捲上超越讓網拍變垂直。結果，如果他們沒能準時捲上或者關閉拍面，他們就擊中後面的圍牆。如果他們太早捲起或關閉它，他們就擊中網的底部。

This is risky business because the ball and strings only meet for milliseconds. To solve the problem you must learn to swing with the shoulder as the hinge, not the wrist and forearm. Make sure that the palm of the hitting hand is facing down at the low point of the backswing (which is one foot below the contact point), then keep the wrist and forearm steady as you swing low to high from the shoulder.

這是危險的事務,因為球和拍線在毫秒間互相接觸。為了解決問題你一定要學習用肩膀揮拍作為關鍵, 而不是手腕和前臂。確定打擊手的手掌正在下面向著後拉揮拍的低點（接觸點下面一呎）, 然後當你從肩膀由低往高揮拍時, 讓手腕和前臂保持穩定狀態。

This will guarantee you a vertical racquet face at contact. You can practice this against a fence, a wall or the net to make sure that your racquet is vertical at contact as you swing from the shoulder.

Begin your swing one foot below the ball.

Brush the Equator of the ball as you hit through on a low to high plane.

Your arm should hinge from the shoulder.

Aim at the target with your palm and the racquet will do the same.

DO NOT roll the wrist or forearm!

這將保証你在接觸時是一個垂直的網拍面。你能對著圍牆、一面牆壁或者網來練習, 當你從肩膀揮拍時確定你的網拍在接觸點是垂直的。

在球下面一呎開始你的揮拍。

刷過球的赤道, 正如你就從一個由低到高的平面上穿越擊球。

你的手臂應該像從肩膀鉸鏈住一般。

以你的手掌和網拍鎖定目標一樣如此作。

不要捲動手腕或者前臂！

Notice the relation between the palm of the hand and the racquet face at contact. If the hand wasn't holding a racquet but was open, the palm would be facing in the same direction as the racquet. From this point there is no need to roll the wrist and forearm, the ball is only on the strings milliseconds. Simply let the palm of the hand go towards the target and up using the shoulder as the hinge, this will impart topspin. DO NOT use the wrist or forearm as the hinge, that would kill your consistency.

圖11

注意接觸時手掌和網拍面之間的關係。如果手沒有握住網拍但是打開的話，手掌將會面對跟網拍相同的方向。從這點來看，根本沒有必要去捲動手腕和前臂，球只有在拍線上停留毫秒。只要簡單地讓手掌向目標而去而且以肩作為鉸鏈向上揮出的話，這將衝擊出上旋球。不要使用手腕或者前臂作為鉸鏈，因為那將會扼殺你的一致性。

Two Key Points To Concentrate On During Your Swing:

1. Wrist and forearm steady

2. Swing from the shoulder

你的揮拍期間專注於二個重點：

1. 手腕和前臂固定狀態

2. 從肩膀揮拍

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