作者ancova (ANOVA)
看板Jeremy_Lin
標題[外絮] Lin去年季後苦練成果
時間Sun Mar 25 12:45:02 2012
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
推 Aswind:這個好 感謝你的翻譯 03/25 12:47
推 eyeshieldZI: 感謝翻譯 辛苦是值得的T^T 03/25 12:47
推 solo0724:單槓好猛!!! 當兵時從2下進步到8下就覺得很多了 LIN加油! 03/25 12:48
推 skymay:謝謝翻譯 03/25 12:49
推 sxing6326:超強 接下來保持好體能 繼續精進技巧就好 03/25 12:49
推 DavidJam:他簡直是從機車進化成保持捷(大笑) 03/25 12:49
推 Lintendo:單槓最多只有Lin以前的紀錄...wow 03/25 12:49
推 stargazer336:謝謝翻譯~ 好認真!!!真的值得~ 03/25 12:50
推 Filament:感謝翻譯！ 03/25 12:50
推 JemyLin:感謝翻譯 推啾咪苦練精神 angry balls也太好笑了XDD 03/25 12:50
推 kkyyk:只能說Linsanity是經過一連串得苦心後才出現的.. 03/25 12:50
推 sean47: 現在體重是不是比較輕 感覺現在瘦很多? 03/25 12:51
推 blest0917:謝謝翻譯 感覺好辛苦... 03/25 12:51
推 osape:感謝翻譯 03/25 12:52
推 rutenac:感謝翻譯 LIN的成功不是偶然也不會是浮雲! 03/25 12:52
推 faseno:感謝翻譯!! Linsanity真的是苦練出來的! 03/25 12:52
推 essendo:機車進化成保持捷 XDD 03/25 12:52
→ kkyyk:鬼影訓練讓我想起尼克版有提到Lin自幹的三分命中率頗高的XD 03/25 12:52
推 reneeviolet:感謝翻譯 03/25 12:52
推 olivelee:謝謝翻譯！真的是好認真努力的人！！！ 03/25 12:53
→ kkyyk:下次Lin要不要試試空檔接球後的鬼影訓練哩?XD 03/25 12:53
推 LAKERsBryant:有這些訓練的影片嗎 好想看XDD 03/25 12:53
→ sxing6326:Lin可以去參考Nash的投籃訓練以180俱樂部為目標邁進吧 03/25 12:54
推 DavidJam:有啊!置底影片區有~一天的生活~ 03/25 12:54
推 HUANnn: 謝謝翻譯!! 03/25 12:54
→ sxing6326:左切的問題可以試試雙手運雙球的訓練 03/25 12:55
→ sxing6326:不但可以加強左切 還能順便提升視野 03/25 12:55
→ eric93:原來影片中的斯巴達訓練中心是做這些事情... 03/25 12:55
推 Taose:這一篇文章值 602 Ptt幣 03/25 12:56
推 lesley2836:謝謝翻譯!!!!!!!! 03/25 12:57
推 bambambam:靠悲 110x3 超弱...難怪沒被選上 03/25 12:57
推 BossSB:=================我也要這樣吃========================== 03/25 12:58
推 essendo:這篇真的很讚!!! 03/25 12:59
推 dingdongdong:renee大的連結一開始 >/////< 03/25 13:01
推 itsnothing:謝謝翻譯~~ 03/25 13:03
推 ilshizuka:感謝翻譯 03/25 13:03
推 okis0531:好棒! 感謝翻譯~! 03/25 13:04
推 evilvens:推 03/25 13:08
→ flameteru:3倍界王拳 03/25 13:08
推 sukiyou37:感謝翻譯 03/25 13:09
※ 編輯: ancova 來自: 99.95.168.13 (03/25 13:12)
推 oumo:感謝翻譯! 03/25 13:12
推 undernight:謝謝翻譯!! LIN真的好努力!!(遮臉) 03/25 13:13
推 giantwinter:垂直起跳+9也太猛了吧 03/25 13:13
推 lerud:真是對籃球有熱情。 03/25 13:14
推 yun0215:那樣子最好有96kg...完全看不出來XD 03/25 13:16
推 kookyx:鬼影訓練使得林需要在有防守者才容易投進XD 03/25 13:16
推 lilactime:感謝翻譯 03/25 13:17
推 renie57:保時捷林！ 謝翻譯！ 03/25 13:17
→ reneeviolet:這張圖是昨天在某版看到的 連的體重據傳是92公斤 03/25 13:19
→ reneeviolet:很明顯就是身體組成中 體脂率高低的差異 03/25 13:20
推 lesley2836:XDDDDDDDDDDD 03/25 13:20
推 eyeshieldZI: 樓上 連的體重應該是破百的喔.... 03/25 13:20
推 skymay:連體重應該破百+1 = = 03/25 13:22
推 Plants:其中一定有人謊報體重 XD 03/25 13:22
→ MrHeat:Lin：我練半天只能跟連比喔？ ~"~ 03/25 13:27
推 JemyLin:推其中一定有人謊報體重XD 03/25 13:27
推 PTT0000:感謝翻譯！Lin真的很努力也很倔（跟鬼影比賽那裡XD） 03/25 13:38
推 sherry821224:這則新聞還沒出來之前我在FB上有看到，有人查過連體 03/25 13:38
→ sherry821224:重應該是破百...... 03/25 13:38
推 Aldousphyx:連不只破百吧zzz 110 120都有可能.. 03/25 13:39
推 momomiruku18:網友好壞XDDDD 連好慘(噗 angry balls憤怒鳥我笑了!! 03/25 13:42
推 unique0927:! 03/25 13:45
推 GOOGOOfish:真的好扯~! 03/25 13:45
推 essendo:拿連跟Lin比 到底是誰慘哈~ 03/25 13:46
→ momomiruku18:我是說把連面積較大這個事實凸顯出來蠻可憐的嘛~(扭 03/25 13:47
推 qazse000:惡魔蝙蝠鬼影 40碼4.4秒 03/25 13:48
→ momomiruku18:不知道有些人討厭連(?)XD 不用這麼說嘛~大家和平共處 03/25 13:51
推 reneeviolet:ㄟ~拍謝內！我貼這個聯結純粹只想表達不同身體組成啦 03/25 13:52
→ essendo:沒討厭連 只是...Lin:練很久耶...汗!(〒皿〒) 03/25 13:56
→ DASHOCK:鬼影訓練好像蘇乞兒電影的精華 03/25 14:11
推 avowal:他體脂是多少？？ 03/25 14:36
推 adst513:惡魔蝙蝠要4.2秒啦 03/25 14:37
推 sdolphinyo:努力加掌握機會 加油 希望他可以繼續走下去 03/25 14:41
推 reneeviolet:k個人目測啾咪體脂率應該４～８趴吧 03/25 14:53
推 shock368102:啾咪是努力的天才~~~~~ 03/25 15:02
推 Aswind:真的不懂 林書豪的外線、中距離到底準不準...... 03/25 15:05
推 AIverson03:感謝翻譯 推～ 03/25 15:07
→ JemyLin:他有苦練過 不過還不夠穩吧... 03/25 15:08
推 yun0215:不夠穩...尤其是非主場時...我現在能想到發揮的不錯的都是 03/25 15:09
→ yun0215:在主場時發生的= = 03/25 15:10
推 iamyaha:果然出現光速蒙面俠XDD 03/25 15:32
推 ziggurat:這陣子打得太操 以致變得有點瘦 每次看他比賽完 整個臉 03/25 15:32
推 Kobe2630:地材~~ 03/25 15:32
→ ziggurat:就有點變尖 希望暑假的時候能繼續養好身體變更壯囉 03/25 15:33
→ ziggurat:居然拿連勝文比林書豪= = 03/25 15:34
推 Crazychuck:他這季完把穩定度練起來 我覺得就算是控衛前段班了 03/25 15:40
推 applepig:第3篇的連結壞了 可以請問原PO來自什麼媒體嗎？ 03/25 15:52
推 akiralee:所以他現在是偽裝成小綿羊的保時捷嗎!? XDDD 03/25 16:00
推 upupchilds:感謝翻譯!!辛苦是有代價的!!! 03/25 16:06
推 Jeby171:謝謝翻譯!! 03/25 16:33
推 lwsun:50->105應該是"增加"一倍,"變成"兩倍,其他類推... 03/25 16:35
※ 編輯: ancova 來自: 99.95.168.13 (03/25 16:46)
推 azy2012:比賽常看到Lin跌倒是因為小腿力量不足嘛?@@ 03/25 17:00
推 amos6064:他的訓練真的很猛,我以前冬泳完跑1萬都沒他的菜單累 03/25 17:00
→ azy2012:小腿的力量太弱->碰撞後不易保持平衡感->跌倒 是這樣嗎? 03/25 17:01
→ reneeviolet:其實跌倒好過硬著陸 反而是讓肌肉做為緩衝保護骨關節 03/25 17:02
→ amos6064:以前一天一千下的掌上壓也跟他無法比 03/25 17:02
推 ii9:臉型有變 03/25 18:22
推 sean47:會跌倒是好事耶 03/25 18:23
→ sean47:可以順勢靠著身體力量保護腳部或手部 03/25 18:23
→ sean47:如果要跌倒還用腳硬撐比較容易受傷吧? 03/25 18:24
→ sean47:我看跌倒也算是書豪的特殊技能之一了 03/25 18:24
推 etqueen19:感謝翻譯,LIN真的好拼! 03/25 18:50
推 jaykinki:感謝翻譯 可以看到他為了這一切做了多少事 真的很佩服 03/25 18:53
推 wylscott:其實林的跌倒是應用武術受身的原理避免傷害 (誤 03/25 19:38
推 Orange922:以亞洲人來說這種體格還能有這麼敏捷的身手真的很強 03/25 19:42
推 ali021:感謝翻譯~ 03/25 20:19
推 sabrina2597:感恩推一個~^^ 03/25 20:29
推 spittz:請一定要好好保護身體...真擔心他過度耗損尤其是膝蓋 03/25 21:03
→ EVASUKA: 推 03/25 22:46
推 sarahls:感謝翻譯~Lin進步好多喔:) 03/25 23:26
推 ccka:感謝翻譯~果然機會是給準備好的人 03/25 23:49
推 wuling1001:感動! lin一直都非常努力認真！ 03/26 00:01
推 hahvera:推->林的成功不是偶然也絕非浮雲!!! 03/26 12:23
推 wings2u2me:是不是美式足球跟橄欖球都要練怎麼摔倒不受傷? 03/26 13:10