十步讓你練成籃球場上的神投手
How to Shoot a Basketball Perfectly in 10 Steps
十步讓你練成神投手Step 1 — Shot Preparation
第一步：投籃準備
Being a great shooter starts before you receive the basketball.
要想成爲一個偉大的射手要從做好接球開始。
This step is often overlooked by most players and coaches but can be the difference between having enough time to take a good shot or getting your shot blocked by a defender closing out.
很多球員和教練經常忽視接球這一細節，但是擁有足夠時間投出一個好球和被防守人蓋帽是兩個概念。You don't shoot fast. You get ready to shoot fast — Don Meyer
“重點不是你投籃要快，而是在你充分準備好後，可以讓投籃變快” 唐·邁耶這樣說。Here are the three rules to make sure you're prepared to shoot when you catch the basketball...
以下三個原則可以確保你在接到球后做好充分準備進行投籃：a. Start with your knees and hips slightly bent
a、首先膝蓋和臀部微屈If you catch the basketball with straight legs, it will take extra time to bend your legs before raising up for your shot. This is too slow.
如果你雙腿直立接球的話，在你舉球投籃之前再去屈膝就會花費額外的時間，這樣你的投籃就會慢很多。b. Show target hands
b、向你的隊友秀出你的接球手Showing target hands to the player with the basketball shows them exactly where to pass to your shot pocket (we'll talk about this later).
向你的隊友明確示意你的接球目標手，讓他清楚知道球該傳到你的投籃手位置。c. Be mentally prepared to shoot
c、做好投籃的心理準備You'll never be more open than when you first catch the basketball.
你剛觸球的時候，是你出手空間最多的時候。As long as you're within your comfortable shooting range, you must be mentally prepared to shoot on the catch.
只要在你舒服的射程之內，你必須在心理上做好接球投籃的準備。Step 2 — Hand Placement on the Ball
第二步：投籃的持球
Upon catching the basketball or raising up into a shot, players must be able to quickly adjust their hands to the correct positions on the basketball.
當你接到球或者舉球將要投籃的時候，你必須能快速調整手在籃球上的位置，確保手放在了正確的位置。The shooting hand must be under/behind the basketball and the balance hand should be on the side of the basketball.
投籃手必須在籃球正下方或者正後方，平衡手（輔助手）放置在球的側面。The thumb of your shooting hand and the base of the thumb on your balance hand should form a 'T' (as pictured).
就像圖片所展示的那樣，投籃手的大拇指和輔助手的大拇指成一個T字形。All finger pads and hand pads should be touching the basketball.
除了掌心空出之外，你手掌要全部接觸籃球。The only area of your shooting hand not touching the basketball is the small gap in the middle of your hand. Another important but overlooked detail is that the fingers should be spread comfortably wide on the basketball.
另外一個常常被忽視的，但是很重要的動作細節是你的五指要自然分開放置在籃球上面，不要刻意張開你的五指，這樣會讓你的肌肉處於緊張狀態，導致你投出的球不夠柔和。These adjustments must happen immediately upon receiving the basketball.
在你接到球的時候你必須快速做這些調整。Step 3 — Balanced Base
第三步：平衡基礎
The key to being a good shooter is balance. Everything follows balance — Larry Bird
成爲一個偉大投手的關鍵是平衡。一切都源於平衡——拉里伯德Most players and coaches believe that shooting success is mostly to do with the movements of the upper body... This is far from the truth. Great shooting always starts with the base.
大部分的球員和教練堅持認爲成功的投籃要靠你身體上半部分的運動。這種觀點和事實相差甚遠，偉大的投籃一直始於平衡的基礎。If a player can't get the base of their shot correct, then it's very hard to become a consistent shooter.
如果一個球員不能正確地掌握投籃的平衡，那他就不可能成爲一個穩定的射手。A balanced base involves three important factors...
平衡的基礎涉及三方面重要因素：a. Feet slightly narrower than shoulder-width apart
a、雙腳的距離略小於肩寬或者和肩膀同寬If your feet are too narrow, it's very difficult to stay on balance when raising up for the shot. If your feet are too wide, you won't get enough lift in your shot. (Have a photo showing too close, perfect, too wide.)
如果雙腳的距離過於靠近，那麼當你舉球投籃的時候身體就很難保持平衡。如果雙腳距離太寬，那麼當你投籃時就很難蹬地發力。b. Dominant foot slightly in front
b、重心稍稍前壓When combined with the next step (the turn), this will improve the balance of your shot and release tension in your shoulder.
當和下一步結合在一起的時候，這個小動作可以幫助保持身體平衡，並減輕肩膀的壓力。For right-handed shooters, this means sliding the right foot forward slightly. The opposite for left-handed shooters.
對於右手球員來說，右腳應該略向前一點，左手球員反之。c. Weight equally distributed on each foot
c、自身的重量平均分配在兩隻腳上For obvious reasons, a player should not be leaning to either side when taking a shot. Your weight should be equally distributed on both feet.
顯然，球員在出手投籃的時候身體不能歪向一側。你的身體的重量應該平均分配在兩隻腳上。Step 4 — Feet Direction (The Turn)
第四步：腳的方向（轉向）
I could have included this in the 'balanced base' section above, but I feel that this is so important it deserved its own step.
本來我可以將這一步概括在上一部分的平衡基礎裏，但是我個人認爲它的重要性值得我單獨將它列出來。When shooting the basketball, a player's feet should be turned slightly. For right-handed shooters, their feet should be turned slightly to the left (11 o'clock). For left-handed shooters, their feet should be turned slightly to the right (1 o'clock).
球員投籃時，腳的方向應做輕微的轉向。以右手投籃爲例，腳的方向應左轉到11點鐘的方向（約30度）；對於左手投籃的球員，他的腳應該向右輕微轉動，指向一點鐘的方向。To understand why this is important, stand at the free-throw line with all 10 toes pointing towards the rim.
當你站在罰球線上十個腳趾指向籃圈時，你就會理解爲什麼這個如此重要。If you attempt to keep your elbow lined up with the rim while shooting with this base, you'll notice that tension is required in the chest. To relieve the body of this tension, players should turn their feet slightly which will allow their elbow and shoulder to line up with the rim more comfortably.
站定投籃時，如果你試圖保持你的肘部和籃圈保持在一條直線上，胸部肌肉會緊張。爲了緩解身體的緊張，球員就需要輕微的轉動腳的方向，使肘、肩和籃圈保持在一條直線上，這種姿勢投籃會更加舒適。Step 5 — Consistent Shot Pocket
第五步：持球位置
The 'shot pocket' is the area a player is most comfortable starting the basketball from when beginning their shot. This will usually be around the lower chest or stomach area of a player and will either be usually be in the middle of their body or slightly to the shooting hand side.
持球位置是球員準備投籃時，持球最舒服的區域。這個位置通常是在胸部以下或者胃部區域，但不是通常所說的身體的中間或者是稍微偏向投籃手一側。All players must find what feels comfortable for them.
所有球員必須找到他們持球最舒服的位置。Each time a player catches the basketball to shoot, they should be bringing the basketball back to their shot pocket before raising up into their shot.
每當球員接到球準備投籃出手之前，他們必須把球放到投籃口袋（持球位置）。There are two main reasons for this...
這樣做有兩個主要原因：Keeping a consistent shot pocket ensures players are shooting the basketball the same way every time they shoot.
保持固定的持球位置可以確保球員每次投籃時動作的一致性。Since the shot pocket is often low, this will give player much better rhythm as they go up for their shot.
時常保持持球位置較低，會讓球員在投籃時具有更好的節奏。Will there be time when players don't have time to return the basketball to their shot pocket? Sure... But they'll shoot better when they do.
是否會出現球員沒有時間將籃球置於持球位置的情況？當然有，但是他們投得更好。Step 6 — Eyes on the Target
第六步：注視目標
A while ago I asked 15 shooting coaches which part of the rim they encouraged players to focus on when shooting.
前一段時間，我曾問過15個投籃教練一個問題，在球員投籃時他們教導球員瞄準籃圈的哪一個部分？The answers were surprising...
他們的回答讓我感到驚訝。Many of the shooting coaches were teaching their players to aim for different targets on the rim... Yet all of them were able to develop great shooters. "What does this tell us?" There isn't one 'correct' target to focus on when shooting. Players have a number of options...
大部分投籃教練教導他們的球員瞄準的都是籃圈的不同部分，但他們都能培養出偉大的射手。這給我們了什麼啓示呢？當投籃時，並沒有唯一正確的瞄準目標。球員投籃時瞄準的目標有以下選擇：1. The center of the front of the rim.
1、籃圈前沿中心2. The center of the back of the rim.
2、籃圈後沿中心3. The first loop in the net.
3、籃網上的第一個線圈4. The entire hoop... etc.
4、整個籃圈……還有其他的瞄準目標等就不一一列舉了。Whichever target you decide to use, this is the most important thing you must keep in mind at all times...
那麼對於選擇的那個瞄準目標，你一定要銘記於心。Once you find a target you're comfortable with, be consistent.
一旦你找到舒適的瞄準點，一定要堅持，不要輕易改變。'Front-rim shooters' and 'back-rim shooters' are focusing on targets which are 17 inches (45cm) apart aiming to achieve the same goal.
把籃圈前沿作爲瞄準點的球員和把籃圈後沿作爲瞄準點的球員是都是把目光集中在目標上，區別就是17英寸（45cm）的距離。If you're constantly changing the target you're aiming at, it's nearly impossible for you to become a consistent shooter. You have to pick one and then allow your shot to develop using that target.
如果你不停地變換你的瞄準點，那麼對於你來說，要想成爲一個穩定的投手幾乎是不可能的事情。你必須選擇一個，然後不斷地進行投籃練習。Step 7 — Wrinkle the Wrist
第七步：手腕後屈
Shooting with a straight wrist is another one of the most common problems for youth players. Players who do this will often push the basketball towards the rim (flat shot) instead of shooting the basketball up and through the rim.
青少年球員在投籃持球時經常遇到的問題是，手腕沒有後屈。他們經常把球推向籃圈而不是投進籃圈。Fortunately, it's a simple fix with a visual cue.
幸運的是，通過觀察一些微妙變化就能知道自己的姿勢是否正確。The aim of this step is to get the wrist of the shooting hand bent back as far as possible (usually a little before 90 degrees). This will give extra power to the shot and will also create the necessary backspin required to be a good shooter.
這一步的目的是使投籃手的腕部儘可能地向後彎曲（通常說大約屈90度），這樣做會給投籃增加額外的動力並且會使投出的球產生必要的倒旋，而倒旋則是一個好的投手應該投出的球的狀態。When bent back correctly, there will be small wrinkles in the skin on the back of the shooting wrist.
當手腕後屈的角度正確的時候，你會看到投籃手背和手腕處出現皮膚褶皺。This provides a convenient visual cue for players to know if they're bending their wrist back correctly before shooting.
通過這一簡單的觀察，就可以幫助球員確定他們投籃時的手腕後屈角度是否正確。Step 8 — Elbow Under the Basketball
第八步：肘置於球下
When you're raising up for the shot, the elbow of your shooting arm should be directly under the basketball.
當你舉球準備投籃時，要確保你投籃手臂的肘部在籃球正下方。This requires players to have their upper and lower arm forming an 'L' shape and also have their wrist bent back to 90 degrees (step 7). Doing this will ensure that the basketball will be shot in a straight line to the rim and also have good backspin.
這就要求球員的大臂和小臂成“L”形並且手腕要後屈90度（第七步），這樣做是確保籃球以直線的軌跡飛向籃圈並且會伴隨完美的倒旋。Players who flare their elbow out while shooting will often miss to the left or right because they're not shooting the basketball straight.
在投籃時那些肘部外展的球員經常會投失，要麼向左偏要麼向右偏，因爲他們投出的球並不是沿着直線軌跡飛行的。A player will often flare out their elbow when they don't turn their feet correctly (step 4). This is because the chest requires uncomfortable tension to pull in the elbow when 10 toes are pointing towards the rim.
那些沒有按照第四步使腳轉向的球員經常會出現肘部外展的現象。這是因爲在腳沒有轉向的情況下，球員如果肘部內收會使他們的胸部呈現緊張狀態，從而產生很不舒服的感覺。Step 9 — Balance Hand
第九步：平衡手
The 'balance hand' is what we call the non-shooting hand. As the name implies, its only role during the shooting motion is helping to balance the basketball on the shooting hand up until the release point.
平衡手是我們經常說的非投籃手，正如非投籃手字面意思表明的一樣，在投籃時它只扮演幫助籃球在投籃手上保持平衡的角色，直到球投出以後。For right-handed shooters, this is the left hand.
對於右手投籃者，左手爲平衡手。For left-handed shooters, this is the right hand.
對於左手投籃者，右手爲平衡手。If you've been around basketball long enough, you'll often hear this hand referred to as the'guide hand'.
如果你經常打籃球，你會常常聽到有人將平衡手稱爲引導手。I don't like this terminology as this hand should never 'guide' the basketball anywhere during the shooting motion. There should be no force from the balance hand when a shot is taken.
我並不喜歡這樣的術語界定，因爲在整個投籃過程中，這隻手並不發揮引導的作用。當完成投籃動作時，平衡手也並沒有發力。As the elbow starts to extend in the shooting motion, the balance hand releases flat off the side of the basketball.
在完成投籃動作肘部伸展時，平衡手已經離開了籃球側面。If the balance hand isn't flat on release, this means that a player has pushed the basketball with their balance hand (most often with their thumb) while in the shooting motion and the shot will usually end up missing left or right.
如果平衡手不鬆開，這意味着一名球員會用平衡手（通常是用大拇指）推籃球。而在這樣的投籃動作中，投出的球通常會向左或向右偏。Step 10 — Rhythm Shot + Follow Through
第十步：投籃節奏+跟隨動作
The final step is where it all comes together... Shooting with rhythm involves many parts occurring simultaneously:
最後一步是前面所有步驟的綜合運用節奏型投籃涉及到了許多方面，而這些方面是需要在同一時間全部顧及到的：The basketball is lifted up from the shot pocket. The knees and hips straighten out as the player raises themselves into the air for elbow of the shooting arm straightens up in the air once the basketball has been lifted past shoulder height. (To check if you're shooting the basketball up into the air at the correct angle, make sure that the elbow of your shooting arm finishes next to your eyebrow on the follow through).
投籃是需要把握正確的出手時機的，手臂需要擡到合適的位置。當膝蓋和臀部伸直時，運動員躍至空中，釋放自己的力量。 出手瞬間，肘關節指向投籃方向，位置高於肩部。（如果要檢查你是否以正確的角度完成投籃，就要確保你肘部在完成投籃後，在你的眉毛附近）。Near the peak of the shot, the wrist is snapped in the direction of the rim so that they fingers are pointing towards the ground. This will ensure the basketball has good backspin resulting in a 'soft' shot.
即將出手的時候，手腕隨着籃筐的方向向下壓，使手指指向地面。這將確保籃球具有良好的倒旋，使得整個出手動作更加的柔和。Also at the peak of the shot, the balance hand will release from the basketball keeping perfectly flat. This ensures the balance hand isn't pushing the basketball.
當出手點達到最高時，平衡手從球上撤下，並保持球的運行平衡。這將確保平衡手不會影響到投籃的方向。The final two fingers to touch the basketball should be the index and middle fingers at the same time.
最後兩個觸摸籃球的手指應該是食指和中指。When you return to the ground, the rhythm of your jump shot will have guided your body forward slightly of where you took off practicing, I encourage players to hold this form until the basketball has hit the rim so that they can look up and evaluate their technique.
當你落回到地面，你跳投的節奏會使你的身體稍稍向前移動。在練習的時候，我鼓勵運動員保持這種姿勢直到籃球擊中籃筐，使他們能夠擡頭並評估他們的技術動作。更多精彩內容請關注微信公衆號、新浪微博：籃球英文堂
