綜合三個外電 http://www.webcitation.org/65i6sOWK2 http://tinyurl.com/76t9z6n http://tinyurl.com/72o7dwl fixed 搭配影片 reneeviolet:啾咪大概的訓練與飲食：http://tinyurl.com/7yfmn8u 成果: 蹲舉增加一倍:50kg-> 105kg 拉單槓次數增加二倍: 12下-> 30下 體重增加5kg: 91kg -> 96kg 肌肉增加6.8kg(體重增加，肌肉增加更多，表示脂肪減少非常多) 垂直起跳增加9cm 助跑起跳增加15cm 橫向移動速度快了32% 捨棄用了快１０年的跳投姿勢和方式。 以下是訓練課程 投射訓練:擊敗鬼影 改善前的缺點 : For one thing, he brought the ball too far behind his head. For another, he : started his shooting motion too late. The result was a release that lacked : rhythm, a shot that looked more like a fling. "Those are angry balls," : Scheppler said. "There's no polish. You're not controlling the force or the : direction of the ball." 他習慣於把球拉到腦後再投射，但拉得太後面了;他的投射動作也很晚才啟動。 這二項缺點導致他的投射缺少節奏感。他投射後的籃球就像憤怒鳥在天上飛一樣， 很粗糙，也讓他無法好好控制球該飛行的方向。 改善方式： : The tutoring sessions started last May. In a favorite drill called "Beat the : Ghost" the coach had Lin go one on one against an invisible defender and fire : shots from NBA 3-point range. 投射課程去年五月就開始了，其中一個課程叫"擊敗鬼影行動" Lin假裝前面有個防守者(鬼影)，之後運球突破在三分線外出手。 : Sink the shot from the top of the key and get a point. Miss the shot and the : ghost gets three points. The first one to 21 wins. 在弧頂出手，假如Lin投進，Lin得到１分； 　　　　　　　Lin沒投進，鬼影得到３分。 先拿到２１分的贏。 : The ghost trounced Lin in the early going, winning by scores such as 21-9, : 21-10 and 21-11. A frustrated Lin would sometimes refuse to move on to the : next drill, pleading for a rematch. "He'd say, 'No, no, no, Doc. I have to : beat the ghost," Scheppler recalled. 剛開始時，分數比是21-9/21-10/21-11，Lin一直狂輸給鬼影。 有時Lin會很沮喪，拒絕下一個表定訓練，要求再和鬼影打一場。 他說:"不不不，我一定要打敗這隻鬼。" : Lin eventually did ward off the evil spirits, once Scheppler taught him how : to load his shot earlier so that he could release the ball in rhythm at the : apex of his jump. (At the end of one session, Scheppler calculated that Lin : had hit 70 percent of his shots beyond the arc. No matter -- Lin was still : disgusted with himself.) 自從Scheppler讓他改善了自己的投籃動作(加快投籃準備動作，出手保持節奏) 他最終還是驅散了這隻該死的鬼。最後Lin在三分線外的命中率有７０％ (但Lin還是覺得自己的命中率很爛) : He lowered the arc on Lin's shot by exhorting him to snap his wrist sooner : during the release. He moved Lin's feet out wider so that they were : positioned under his shoulders for optimum stability. 他降低了Lin的投籃弧度，也叫他雙腳站開一點，這樣才能增進投籃的穩定度。 : It took 500 to 600 shots over the course of 1½ hours, three days to four : times a week. But by the end, Lin's flaws vanished like the ghost. 每天這半小時的鬼影訓練課程，Lin至少會投５００～６００球 一個星期有三次～四次鬼影課程。最終他的投籃缺點跟鬼一樣消失了。 : Earlier this month, on the night that Lin drained a 3-pointer from the top of : the key to beat the Toronto Raptors, Scheppler's phone buzzed with a text : message. : "Doc, that was all you," Lin wrote. "Thanks for everything you did this : summer." Lin在對暴龍的三分絕殺之後，Lin傳了一封簡訊給他 "Doc,這完全得歸功於你。謝謝你暑假訓練我的投籃。" The body 體能訓練: : On the day Lin reported to the Sparta Performance Science facility in Menlo : Park, he was instructed to jump with all his might on a rectangle about the : size of a welcome mat. 當Lin第一天去"斯巴達三百壯士訓練營"報到時， 被要求在一塊長方型"歡迎光臨"的板子上盡全力向上跳。 : The so-called force plate, installed under the floor, is Sparta's way of : measuring an athlete's strength, flexibility and stamina. : The test revealed a weak link in Lin's conditioning: The point guard lacked : the lower-leg strength he would need to maintain his balance in traffic. 這是一塊施力偵測板，是"斯巴達"用來量測一位運動員的三項重要屬性 "力量/彈力/耐力" 結果顯示出Lin的一項重大缺點：小腿的力量太弱。 (這是碰撞後，用來保持平衡感很重要的項目之一) : Part of Lin's weakness stemmed from a patellar tendon injury sustained the : previous season. Still, his squat strength was embarrassingly low for a : professional athlete. He could do 110 pounds three times. : But by the time he left, he was doing three repetitions of 231 pounds. 部份原因來自於上一季膝蓋的舊傷。且身為一位職業運動員，他的蹲舉是很丟臉的低。 他當時只能連續蹲舉三次50公斤，當離開訓練營之際，他可以連續蹲舉三次105公斤 : "He went from being a motorcycle to being a Porsche," Wagner said. "Anybody : in an accident on a motorcycle is going to be in a lot of trouble. But if : you're in a well-built car, it's a different story. That's where Jeremy is : now -- he's much more stable in traffic." Wagner說："他簡直是從機車進化成保時捷，任何人在機車上出車禍都會導致很大麻煩 　　　　　 但只要坐在有各種安全防護的車子裡，就算出車禍也會沒什麼事。 　　　　　 Lin目前就是這樣子。他現在跟人碰撞後的穩定度相當好。 : Hindered by injuries during his UC Davis playing career, Wagner concluded : that there has to be a better way than a one-size-fits-all training approach. : Now, armed with a medical degree from USC, he runs his facility as if it's a : doctor's office. Athletes are diagnosed and then "prescribed" a personal : regimen. 略 : In Lin's case, that meant a program that would allow him to stay even on his : feet. His work included squatting, sprinting and hopping onto a slide board : to improve his lateral movement. 他們為Lin打造了一個橫向移動訓練課程(蹲/跑/跳) : To supplement those workouts, Lin would often head to the 24 Hour Fitness in : Pleasanton, where he could play 5-on-5 pickup basketball and work with : Costello, a personal trainer. : Costello stressed a routine heavy on pull-ups, push-ups and sit-ups. Lin除了去"斯巴達"訓練營，他也會去"24 Hour Fitness"(美國連鎖24小時健身中心) 訓練員Costello主要加強他的拉單槓/伏地挺身/仰臥起坐 : These days, Costello smiles whenever he hears about how Lin is the "kid who : came from nowhere." : "To a point, he did. I don't think even he could envision what's happened," : said Costello, who now works at the 24 Hour Fitness in Concord. "But I've : never seen anyone work harder than him -- ever. : "If there were 40 hours in a day, he would have used them. He's earned every : second of what's going on." 當Costello聽到新聞報導談論Lin是一位不知道從那冒出的新星， 他微笑地說:"的確是有一些相似度，我不認為Lin可以預測到將來會發生什麼， 　　　　　　但他還是很努力地去訓練自己。我沒有見過任何人努力程度贏過他。 　　　　　　假如一天有４０小時，他會把那４０小時全部用來苦練。 　　　　　　目前他所得到的，絕對是他努力應得的成果。" 截取其中文章總結: : The result: Three months later, he was pushing up 231 pounds; improved his : vertical leap by 3½ inches; lowered his time in the pro agility run by 17 : percent, to 4.4 seconds, which makes him comparable to an average NFL running : back. Lin的0-40碼(36.5公尺)衝刺是4.4秒 4.4秒是NFL(美式足球)跑衛的平均 個人心得： 機會是給準備好的人，而Lin完美地運用了這天賜的機會。 --

※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 99.95.168.13 ※ 編輯: ancova 來自: 99.95.168.13 (03/25 13:12) ※ 編輯: ancova 來自: 99.95.168.13 (03/25 16:46)