P1

旁白

There's one thing that all great shooters have in common,

所有偉大的射手都有一個(gè)共同點(diǎn)

and that's complete control over their mechanics.

那就是徹底掌控他們的(投籃技巧)機(jī)制

That's not something you're born with.

那不是你天生就有的

You have to practice it.

你必須練習(xí)它

Being great in competition means relentlessly focusing on the small things.

In this class, I'm going to show you my mechanics and how I structure the work that I do.

You have to get in the gym and put a ball in your hands and work on your mechanics every single day.

If you can commit to doing that, you can be as great as you want to be.

That was my walk.

技巧展示！?。。?/p>

STEPHEN CURRY'S MASTERCLASS

In troduction: Write Your Own Story

Growing up, I was always the littlest guy on my team.

Even now, I think I still am.

And so when I speak to those undersized guys that are trying to find out how they can make an impact on the team, how they can be vocal leaders, you can lead by example.

• undersized?小于正常尺寸的
• vocal leaders 有話語(yǔ)權(quán)的領(lǐng)袖
• lead by example 以身作則

You can be the hardest working guy on the team.

The first one in, last one out type of mentality.

• mentality?心態(tài)?;?思想狀況?;?思想方法

That underdog kind of thought process is something that drove me for a very long time to prove naysayers wrong.

• underdog kind 不被看好的一類人
• thought process 思考過(guò)程
• to prove 去證實(shí)
• naysayer 否定者

But mostly, it's all based on the confidence that you have in yourself.

• mostly adv.主要地;一般地;通常
• it's all based on 這一切基于——
• confidence 信心；自信

You don't listen to what anybody says you can't do, because you know that you can.

It might be tough.

• may 可能；也許 ，過(guò)去式： might過(guò)去分詞： might
• tough 艱苦；困難

You might have to overcome a lot more than the next guy next to you, but that's what makes it all worth it.

• overcome 克服；戰(zhàn)勝
• next prep.緊靠……旁邊，貼近
• next guy next to you 緊挨著你的其他人，你身邊的人。
• all worth it 一切都值得

You can impact people by how you approach your every day.

• approach n.方法;??(待人接物或思考問(wèn)題的)方式

And that's something that I still try to do.

并且這些依然是我再努力去做的。

There were two huge turning points in my life when I kind of understood a lot about myself and the certain decisions that I made.

• huge[hju?d?]

adj.巨大的;極多的;程度高的;非常成功的;走紅的

比較級(jí)： huger 最高級(jí)： hugest

• turning point 轉(zhuǎn)折點(diǎn)
• kind of
• understand 過(guò)去式 過(guò)去分詞 understood

v. 懂;理解;領(lǐng)會(huì)

• certain decisions 某些決定；決策

I didn't necesarily regret them, but it exposed me to my own kind of confidence and thought process.

• necessarily [?nes??ser?li]

adv.必要地;必然地;不可避免地

• regret [r??ɡret]

?n.后悔;遺憾;懊悔;痛惜;失望

v.懊悔;感到遺憾;惋惜;有禮貌地或正式地表示抱歉、痛惜或悲傷

• expose [?k?spo?z]

?vt.使面臨，使遭受

exposed me to 使我（如何）

• own

adj./pron.自己的，屬于自己的;自己所用的，具有自己特點(diǎn)的，特有的;自己做的，為自己的

own kind of confidence

屬于自己的一種特有的自信

• thought process 思維方式（我覺(jué)得這樣翻譯更佳）
• thought [θ??t]

?n.想法;看法;主意;記憶;心思;思想;思考能力;思維過(guò)程;思考;思維;考慮;關(guān)心;意圖

v.認(rèn)為;以為;想;思考;思索;思想;琢磨

think的過(guò)去分詞和過(guò)去式

• process /[?prɑ?ses , pr??ses]

?n.(為達(dá)到某一目標(biāo)的)過(guò)程;進(jìn)程;(事物發(fā)展，尤指自然變化的)步驟;流程;做事方法;工藝流程;工序

v.加工;審閱;審核;處理(文件、請(qǐng)求等);數(shù)據(jù)處理

v.列隊(duì)行進(jìn);緩緩前進(jìn)

adj.經(jīng)過(guò)特殊加工的;(用化學(xué)方法等)處理過(guò)的;照相制版的;三色版的

第三人稱單數(shù)： processes復(fù)數(shù)： processes現(xiàn)在分詞： processing過(guò)去式： processed過(guò)去分詞： processed

派生詞： processing n.

And when I was a freshman, i didn't take a chance at trying out for the varsity team.

I felt a little scared, a little nervous.

And I think I took the easy way out trying to play JV and not really put myself out there and shoot for the moom.

And about halfway through my JV season, I really regretted that decision.

Because I felt like I was good enough to play on the next level.

But I didn't really have that belief to put that into action when the time mattered.

• belief[b??li?f]

?n.相信;信心;看法;信念;信仰;

• into action?

付諸實(shí)施

• the time mattered

關(guān)鍵時(shí)刻/機(jī)會(huì)來(lái)臨

And so I told myself I would never be timid about anything like that ever again.

• timid[?t?m?d]

?adj.膽小的;膽怯的;羞怯的;缺乏勇氣的

• ever again

再次

And then fast forward to my senior year in high school

I wasn't getting recruited as heavily as I thought I was supposed to.

• recruited as heavily as 大量招募

The waiting process trying to get recruited was really stressful.

• get recruited 被招募
• stressful [?stresfl]

?adj.壓力大的;緊張的;壓力重的

It really nagged at me pretty much every day.

It drove me to work hard.

But then when I didn't have any patience then.

I was getting frustrated with the process because I felt like that the time that I put in and my own belief in my game after that point wasn't being reflected in the scholarship offers and the attention from the big-time division I schools.

And none of it worked out.

So it wasn't a great feeling.

But when I was able to pick a school in Davidson.

It was in a real small school, Nobody knew about them from a basketball standpoint that I was able to create my own journey and my own story and understand the power and the beauty in that

And embracing it.

It taught me patience.

It taught me to appreciate opportunity you have and that everything happens for a reason.

And that everything happens for a reason and to embrace whatever your story is.

And the rest is history.

I'm Stephen Curry, and this is my MasterClass.

P2

更高的出手點(diǎn)可以讓自己在高級(jí)的比賽中，避免被蓋帽，順利出手。

改變投籃的姿勢(shì)是非常困難的！ 需要長(zhǎng)時(shí)間，以及大量的重復(fù)訓(xùn)練。你可能會(huì)感覺(jué)的沮喪，難受，氣餒。但是請(qǐng)對(duì)自己充滿信心！

不斷地練習(xí)，優(yōu)化調(diào)整你的投籃。會(huì)使你變成更好的投手，完全不同于以前的自己！是自己可以在更高一級(jí)的比賽中，適應(yīng)與應(yīng)對(duì)更強(qiáng)力的防守者。

Shoot From the Ground up

在頭上投籃/投籃來(lái)自從地面向上

不管是任何的動(dòng)作后銜接投籃終結(jié)，你的投籃機(jī)制都是一致的，都需要從地面垂直向上。

• 十個(gè)腳趾平行，朝向籃筐。

庫(kù)里為 腳趾平行偏向籃筐 10-15度

• Finding what that balance is something that you need to get out on the floor.

And just see what feels comfortable.

自己去嘗試，踩在地板上去感受?？茨姆N角度自己覺(jué)得最舒服，找到平衡。

Load Your Lower Body

下半身主導(dǎo)發(fā)力

• 用下肢發(fā)力，不要膝蓋內(nèi)扣，足弓隆起（可以激活臀肌防止膝內(nèi)扣），

• 肩膀，腳趾，臀在同一垂線上。

• 膝蓋不超腳趾，防止失去平衡。

• 膝蓋在腳趾后，保證臀大肌發(fā)力。

• 保持平衡，雙腿同時(shí)發(fā)力，出手側(cè)的腿發(fā)力更多。

• 核心發(fā)力，找到雙腳足弓隆起的感覺(jué)。讓力量順利的從地面由下肢傳導(dǎo)至指尖！

• 核心保持剛性爆發(fā)，一氣呵成。再加一個(gè)漂亮的延展手型。

Lower Body：Common Mistakes

下肢常見(jiàn)錯(cuò)誤

拍下自己的視頻了解自己的機(jī)制。

• One foot in front of the other一只腳在另一只腳前面

• Pointing knees in or out膝蓋內(nèi)扣或外翻

• Pointing knees away from basket膝蓋沒(méi)對(duì)準(zhǔn)籃筐

• Knees in front of toes: Not properly loading hips

膝蓋在腳趾前方，會(huì)使臀部不參與發(fā)力。使投籃射程變小。

正確的投籃細(xì)節(jié)

• Point all 10 toes in the same direction

十個(gè)腳趾朝向一致（向籃筐）

• Load your hips and drive through your arches

臀部發(fā)力并且 發(fā)力由地面穿過(guò)足弓向上發(fā)力

Hand Positioning

手的位置

手掌不能緊貼籃球

手指指腹貼住籃球

想象籃球重力中心點(diǎn)，你的手應(yīng)該放在重力中心點(diǎn)對(duì)的那條中垂線上。

有個(gè)方法 就是手指放到打氣孔的地方。

Where to Aim

瞄哪（瞄籃點(diǎn)）

把籃球從上往下扔進(jìn)籃筐，腦子里找用手使球從上往下落下的感覺(jué)。

不是讓球直飛籃筐，那樣會(huì)打到籃后沿。

Release

出手

出手的位置非常重要，可以讓防守者必須在更近的位置才能干擾投籃。

肘部在眼睛上方，同時(shí)從側(cè)面還能看到眼睛。而不是一直往上遮住眼睛。

出球后手指向下，說(shuō)明充分撥球，手肘伸展(打直）

延展手臂，注視籃球。

• Remember to release high with a gooseneck finish

記住出手后要保持高度，并且以天鵝頸（壓腕手指沖下）的出手姿勢(shì)。

• See the workbook for training progressions

有關(guān)培訓(xùn)進(jìn)度，請(qǐng)參閱工作簿

Release: Common Mistakes

出手點(diǎn)：常見(jiàn)錯(cuò)誤

• Fanning shooting hand

外展投籃手

• Thumbing with off-hand

輔助手拇指不發(fā)力

• Finishing too high

出手后手臂太高

籃球的弧度不能太高，應(yīng)該是45-48度.高于這個(gè)弧度，籃球會(huì)失準(zhǔn)。

• Finishing too low

出手后手臂太低

• Finishing across the body

出手后手臂穿過(guò)身體

不能遮住眼睛，需要雙眼都看到籃球框。

p2

關(guān)注命中率 記錄數(shù)據(jù) 自我比較

Set high expectations for accuracy

P3

P5

膝蓋臀部 便于出手的點(diǎn)

基于三種運(yùn)球的結(jié)合

身體中立，鼻子在中線。

背后 穩(wěn)定像體前一樣

所有動(dòng)作都應(yīng)該可以立刻收球投籃

qu

運(yùn)球有強(qiáng)度和攻擊性

減少球在空中不受控制的時(shí)間

結(jié)合三種動(dòng)作

P6

經(jīng)過(guò)運(yùn)球后 投籃時(shí)，身體狀態(tài)應(yīng)該和靜態(tài)投籃一樣。

投籃前大力運(yùn)球，目光一直看籃筐。

不要猶豫，直接出手。

最后一次收球前的運(yùn)球一定要大力，可以更好的運(yùn)用下肢力量。這樣避免用手去夠球，擾亂原有的投籃機(jī)制。

也可以更好的銜接突破和變換節(jié)奏迷惑防守人（拜佛）

Bring the ball across your body

收球穿過(guò)身體

大力運(yùn)球，球在臀部的高度后收球（穿過(guò)身體）至投籃手。直接投籃。

Pickup form shooting

收球投籃

即使加入了運(yùn)球動(dòng)作。機(jī)制還是和靜態(tài)投籃一樣。

大力運(yùn)球收球投籃，運(yùn)球期間目光一直看籃筐，命中五個(gè)后退一步。

原地運(yùn)球熟練后，可加入三種變相動(dòng)作后收球投籃。

Godd mechanics create confidence

努力和標(biāo)準(zhǔn)的訓(xùn)練可以讓自己再出手的時(shí)候更有自信。對(duì)自己有自信，無(wú)論之前命中率和手感如何！

球出手后永遠(yuǎn)專注于下一次投籃！

Review: Pickup shooting concepts

復(fù)習(xí)：收球投籃的概念

• One ball pound+shoot

單手運(yùn)球一次+投籃

• Keep your eyes on the rim.Dribble hard into your shot.

• Don't reach across your body for the ball.

投籃手不要到另一邊去

• Start just a few feet in front of the rim.

從靠近籃筐的地方開(kāi)始

• Shoot five with each hand from each spot.

每個(gè)點(diǎn)每只手投五球

• Progress away from the basket.

逐漸遠(yuǎn)離籃筐

• Your mechanics stay the same as form shooting. Just add the dribble.

• Load your hips and drive through your arches to generate power.

重心在臀部，從足弓發(fā)力。

• Crossover right to left+shoot

從右向左交叉運(yùn)球+投籃

右側(cè)運(yùn)球+從右向左交叉運(yùn)球+投籃

• Crossover left to right+shoot

從左向右交叉運(yùn)球+投籃

左側(cè)運(yùn)球+從左向右交叉運(yùn)球+投籃

• Between the legs right to left+shoot
• 從右向左胯下運(yùn)球+投籃

右側(cè)運(yùn)球+從右向左胯下運(yùn)球+投籃

• Between the legs left to right+shoot
• 從左向右胯下運(yùn)球+投籃

左側(cè)運(yùn)球+從左向右胯下運(yùn)球+投籃

• Behind the legs right to left+shoot
• 從右向左胯下運(yùn)球+投籃

右側(cè)運(yùn)球+從右向左背后運(yùn)球+投籃

• Behind the legs left to right+shoot
• 從左向右胯下運(yùn)球+投籃

左側(cè)運(yùn)球+從左向右背后運(yùn)球+投籃

P7

P8

球彈起時(shí)直接手球投籃

起跳時(shí)不讓投籃手側(cè)的腳過(guò)度前伸！因?yàn)檫@會(huì)讓球的軌跡向?qū)?cè)偏移。

P9

P10

Creating space and beating your deefender

• Drop your defender's lead foot

用一次變向攻擊防守人前腳，使他撤回前腳，創(chuàng)造投籃空間。

• Read the Defender's hands

先看防守人的手和腳

• Creating space from a tight defender

做一個(gè)試探步創(chuàng)造空間，來(lái)創(chuàng)造進(jìn)攻角度。掌握主動(dòng)。

• Reading feet in transition

• Ues your shot mechanics to create sapce

創(chuàng)造好的隊(duì)內(nèi)討論氛圍

• Watching the clock

• Have an appropriate fear of your defender

P11

?

Ball screens

每個(gè)后衛(wèi)都需要掌握，擋拆里涵蓋了基本上所有的戰(zhàn)術(shù)和技術(shù)。

• Start at the level of the screen

• Stay tight to the screen

第二個(gè)小細(xì)節(jié)

• Rejecting the screen

用不同的運(yùn)球動(dòng)作朝反方向變向

• Survey the floor

掩護(hù)過(guò)后觀察場(chǎng)上的一切，尋找機(jī)會(huì)。

不能只關(guān)注擋拆局部的隊(duì)友和對(duì)手

• Practice with a chair

終結(jié)方式從

上籃

拋投

跳投

練習(xí)三種擋拆后的終結(jié)方式

• Create a driving lane

創(chuàng)造籃下路線

擋拆過(guò)后不要離原來(lái)的擋拆路線太遠(yuǎn)，沿著清空的路線直沖籃下。

收起肩膀(準(zhǔn)備對(duì)抗)， 把球往前延展（防止被后面蓋帽）。

• P12

Pregame Preparation

賽前準(zhǔn)備

Prepare Like a Professional

像職業(yè)遠(yuǎn)動(dòng)員的準(zhǔn)備