训练日：怎样像Stephen Curry一样练功 Training day: How to work out like Stephen Curry http://goo.gl/7cFCAe Ethan Sherwood Strauss ESPN Staff Writer FORT MILL, S.C. -- After a long drive from Charlotte, North Carolina, I appeared at Accelerate Basketball, tucked inside a warehouse. It's quiet out here, far removed from the din that surrounded Golden State Warriors guard Stephen Curry the night before, when he went off for 28 third-quarter points against the Charlotte Hornets, the team that honored his father at halftime. This warehouse isn't where Curry's saga started, but it could be the scene of a remarkable turning point. 米尔堡，南卡罗来纳州 -- 从南卡罗来纳州的夏洛特开一段很长的路程後，我来到了藏在 一间仓库里的加速篮球（Accelerate Basketball）。这是个颇安静的地方，距离Stephen Curry前一晚对上夏洛特黄蜂三节攻下28分的喧嚣场馆有一段距离，那场的对手夏洛特黄 蜂还在中场时纪念Stephen Curry的父亲呢！这个仓库不是Curry传奇的发起处，但可说是 这场传奇的重要转捩点发生的地方。 This is where Brandon Payne started training Curry in 2011, a time that preceded Curry's playoff appearances, All-Star appearances, MVP and NBA championship. 这是Brandon Payne在2011年开始训练Curry的地方。那时候的Curry什麽都不是， 没有参加过季後赛、没参加过全明星赛、也没拿过MVP和NBA冠军。 "I started training Steph in 2011," is a great sales pitch, which could have something to do with the upgrades on Payne's horizon. "We'll have four full courts and a full weight room and it'll be a performance facility," he says with a grin. "Right down the street." 「我2011年开始开始训练Steph，」Payne用一种超级推销员的音调说着，这种音调大概跟 他如今眼界大开有关。「这街上未来将有四个球场、一个完整的重训室兼展示设施」他 一边说着一边露齿而笑。 The current facility is spartan, almost wholly comprising a half court with a low ceiling and rubberized floor. Payne is happy to move on from this, but the smallness of the setup taps into a certain skill set. He's obsessed with "versatility," getting "multiple uses" out of his drills. A compact space forces you to be resourceful, to optimize your equipment to the greatest possible degree. 现有的设施相当简陋，整个设施几乎只有半个球场、低矮的天花板和涂了橡胶的地板。 Payne当然很高兴能搬离这里，但这地方小归小，却仍妥善地用来进行训练。他执着於 「多目的性」：每个训练都要产生多种效果。一个狭小的空间逼使你必须聪明地应用它、 把你的器材应用到最大的幅度。 With no small amount of pride, Payne will describe how some neatly tucked-away machinery can transform into so much. He's the guy always trying to optimize. For example, he likes to train his sons at the facility, but doesn't want them to ignore their schoolwork. As a fix, he has taken to quizzing them with study flash cards during their workouts. Payne非常自豪地跟我们描述怎样巧妙地把一些机关转化出更大的功能。这个人总是想尽 办法要最佳化所有东西。例如：他喜欢在这个设施里训练自己的儿子们，但又不希望他们 荒废学业。所以，他在他们训练时还用记忆卡给他们抽考。 Payne is something of an autodidact, which is why he initially loathes to read the instructions of the equipment he receives. He wants to tinker with it first, possibly fashion it to what he needs. In Curry's case, needs are specialized. Nobody is making equipment specifically fashioned to improve the best shooter ever. Curry is on the frontier of this sport. Payne算是个自学成功的人，这也是为什麽当他收到器材时，他不愿一开始就阅读那些器 材的使用说明。他喜欢先随意改动这个器材，把它弄成他想要的样子。以Curry为例子， 他所需要的东西是非常特殊的。还没有人在制造可以把人训练成史上最佳射手的器材。 Curry是这门运动中的先行者。 Just as few imagined Curry would become this great, even fewer have a handle on how to improve such a uniquely devastating force. 过去很少人能想像Curry可以变得这麽屌，更少人知道怎样去训练出这麽独特的恐怖 力量。 Central to Payne's mission for Curry is "overload," a term he often repeats. "Overload" means flooding your perception, to challenge your ability to focus on the tasks at hand. At its most basic representation, that's the idea behind Curry's now famous pregame dribbling drills. Dribbling two basketballs simultaneously is less a test of coordination than a test of realization. Can you track two things at once? Can you do the basketball version of patting your head and rubbing your stomach at the same time? 「超载」是Payne给Curry的任务的核心，是个不断被重复的字眼。所谓的「超载」指的是 轰炸你的感官，挑战你专注於你手边工作的能力。Curry现在着名的赛前运球操练就是这 个概念的基本代表。同时运两个球不单是挑战你的协调能力，更是挑战你的实现能力。你 能一次追踪两个东西吗？你能做到篮球版的边拍脑袋边摩擦肚子吗？ Shortly into our conversations, I was put to the test. 在简短的谈话後，我也来进行一下这种挑战。 Volunteer crash dummy. 来当测试假人喽～（注：crash dummy即汽车撞击测试中在车内测量乘客伤害程度的假人） Dribbling two basketballs at separate rhythms was tough, but workable. Quickly, life got much tougher. I was broken by one particular drill that involved dribbling between the legs while transferring another ball elsewhere. Adding to the deflation, young AJ Jamison, son of retired NBA player Antawn Jamison, was called upon to demonstrate. The third-grader effortlessly went through his dribbling paces -- with a grin. I was just getting introduced to a language the kid spoke fluently. 用不同的节奏同时运两颗球很难，但还算可以做到。很快的，更难的挑战来了。我卡在一 个要同时在两腿间运球还要在另一个地方传球的训练。更让我漏气的是，NBA退休球员 Antawn Jamison的儿子：年轻的AJ Jamison被叫来演示，结果这个小学三年级生毫无困难 地一边笑着一边做出这样的运球脚步。看来我刚接触到的这门语言早已被这小孩使用得炉 火纯青。 Still, I pressed forward, clumsily and sweatily. There was the Steph drill where you catch a tennis ball while dribbling a basketball. There was the Steph drill where you dribble a heavy basketball and a regular one simultaneously. There was the drill that involved continuously transferring a ball to bounce between your legs while simultaneously maintaining a regular dribble with your other hand. 不过，我继续笨拙又辛苦地硬着头皮向前。有一个Steph训练是你要一边抓住网球一边运 球；另有一个Steph训练是你要同时运一个特别重的篮球和一个普通重的篮球；还有一个 训练是连续地传球并且让那颗球在你两腿间反弹，同时另一只手要维持一般的运球。 Here's the through line in all these drills: Parts of your body start shutting down. That'd be the first thing you'd notice -- if you had the ability to notice such things. I needed Payne to point out to me that I was experiencing something called a "knee valgus," an awkward twisting of the joint. I looked down and there was my leg, bent as though I was a hockey goalie, attempting to block a shot south of the wickets. 这些训练都有一个共通点：你身体的某部分会开始停止运作。如果你有能力注意到这件事 的话，这是你第一个该注意到的现象。我需要透过Payne的指点才注意到我的「膝盖外翻」 即关节不自然地扭转。当我往下看我的脚时，我的脚就像曲棍球守门员的脚一样弯曲，好 像在试图档下一个射门一样。（注：冰上曲棍球的守门员为了避免球从脚下的空隙穿过、 射门，会把双脚弯成ㄦ的形状，用膝盖上的护具和贴紧地面的小腿来挡住曲棍球射门） That's just one of the ways overload can express itself. Some guys pucker their lips (Draymond Green, for instance, when he tried these drills). Others stop breathing, which is less than ideal for obvious reasons. Curry might bend his knee a bit, but he's mostly a portrait of coordinated calm during these drills. This only adds credence to the reasonable supposition that Steph Curry might be superhuman. 这还只是「超载」的其中一种表现方式。有些球员会嘟嘴（例如Draymond Green在尝试这 些训练时就会这麽做），其他人会停止呼吸，当然这很明显地不是个好主意。Curry会稍 微弯曲他的膝盖，但他绝大多数训练的时候都展现出富有协调性的平静。此时我能给出唯 一合理的说法就是这家伙根本就是个超人。 Finally, I tried out the experimental technology at Accelerate: military-grade goggles with strobing effects. They look similar to the fit-over sunglasses your grandfather prefers -- likely seeing the world clearer in his wraparounds than most would wearing these goggles. 最後，我尝试了加速篮球的实验性科技：军事等级的护目镜，附加频闪效果。它看起来就 像你阿公喜欢的全罩式太阳眼镜，彷佛戴上後可以看得比任何带这种护目镜的人都要清楚 To read Semitic languages like Arabic or Hebrew, one must often read words, sans written vowels. It's akin to reading "similar" as "smlr" and just understanding it based on context, like a human autocorrect. The strobe goggles mirror the difficulty of taking up such a language.Suddenly,there are gaps in the visual story of what you're processing, and your reaction must fill in the blanks, based on context. Probably appearing like a lost grandfather in my goggles, I shakily dribbled a basketball as a tennis ball was tossed to me. The gaps in my perception meant I had to trust the tennis ball's arrival as I reached out to grab what might be nothing. Most of the times, I did grab nothing. It was disorienting and I would imagine I looked remarkably stupid. 为了阅读像是阿拉伯文或希伯来文这样的闪米语言，一个人通常可以读一个字时忽略掉 书写的母音。就有点像在阅读Similar这个字时只读到smlr，而且必须靠着上下文来推测 这是哪个字，有点像是个人肉自动校定机。频闪护目镜可以模仿这种语言的困难。你眼前 的影像流动会产生许多间断，而你必须要依照间断前後的情况来推断缺失的部分并且据以 行动。我带着护目镜後就像走失的阿公一样：我颤抖着运球，然後有个网球会丢向我。 由於感官上的间断，即使我可能抓不到什麽东西也要出手去抓那个应该已经到达的网球。 大多数的时候，我还真的没抓到那个网球。我完全失去方向，而且我此时的样子看起来肯 定非常愚蠢。 （未完，待续） --- 这篇还蛮有趣的，但好长QQ 而且好难懂，我的英文还是不太行XD 希望大家多多包涵喽 --

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