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訓練日：怎樣像Stephen Curry一樣練功

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.

米爾堡，南卡羅來納州 -- 從南卡羅來納州的夏洛特開一段很長的路程後，我來到了藏在
一間倉庫裡的加速籃球（Accelerate Basketball）。這是個頗安靜的地方，距離Stephen
Curry前一晚對上夏洛特黃蜂三節攻下28分的喧囂場館有一段距離，那場的對手夏洛特黃
蜂還在中場時紀念Stephen Curry的父親呢！這個倉庫不是Curry傳奇的發起處，但可說是
這場傳奇的重要轉捩點發生的地方。

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.

這是Brandon Payne在2011年開始訓練Curry的地方。那時候的Curry什麼都不是，
沒有參加過季後賽、沒參加過全明星賽、也沒拿過MVP和NBA冠軍。

"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年開始開始訓練Steph，」Payne用一種超級推銷員的音調說著，這種音調大概跟
他如今眼界大開有關。「這街上未來將有四個球場、一個完整的重訓室兼展示設施」他
一邊說著一邊露齒而笑。

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.

現有的設施相當簡陋，整個設施幾乎只有半個球場、低矮的天花板和塗了橡膠的地板。
Payne當然很高興能搬離這裡，但這地方小歸小，卻仍妥善地用來進行訓練。他執著於
「多目的性」：每個訓練都要產生多種效果。一個狹小的空間逼使你必須聰明地應用它、
把你的器材應用到最大的幅度。

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非常自豪地跟我們描述怎樣巧妙地把一些機關轉化出更大的功能。這個人總是想盡
辦法要最佳化所有東西。例如：他喜歡在這個設施裡訓練自己的兒子們，但又不希望他們
荒廢學業。所以，他在他們訓練時還用記憶卡給他們抽考。

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算是個自學成功的人，這也是為什麼當他收到器材時，他不願一開始就閱讀那些器
材的使用說明。他喜歡先隨意改動這個器材，把它弄成他想要的樣子。以Curry為例子，
他所需要的東西是非常特殊的。還沒有人在製造可以把人訓練成史上最佳射手的器材。
Curry是這門運動中的先行者。

Just as few imagined Curry would become this great, even fewer have a handle
on how to improve such a uniquely devastating force.

過去很少人能想像Curry可以變得這麼屌，更少人知道怎樣去訓練出這麼獨特的恐怖
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?

「超載」是Payne給Curry的任務的核心，是個不斷被重複的字眼。所謂的「超載」指的是
轟炸你的感官，挑戰你專注於你手邊工作的能力。Curry現在著名的賽前運球操練就是這
個概念的基本代表。同時運兩個球不單是挑戰你的協調能力，更是挑戰你的實現能力。你
能一次追蹤兩個東西嗎？你能做到籃球版的邊拍腦袋邊摩擦肚子嗎？

Shortly into our conversations, I was put to the test.

在簡短的談話後，我也來進行一下這種挑戰。

Volunteer crash dummy.

來當測試假人嘍～（註：crash dummy即汽車撞擊測試中在車內測量乘客傷害程度的假人）

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.

用不同的節奏同時運兩顆球很難，但還算可以做到。很快的，更難的挑戰來了。我卡在一
個要同時在兩腿間運球還要在另一個地方傳球的訓練。更讓我漏氣的是，NBA退休球員
Antawn Jamison的兒子：年輕的AJ Jamison被叫來演示，結果這個小學三年級生毫無困難
地一邊笑著一邊做出這樣的運球腳步。看來我剛接觸到的這門語言早已被這小孩使用得爐
火純青。

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.

不過，我繼續笨拙又辛苦地硬著頭皮向前。有一個Steph訓練是你要一邊抓住網球一邊運
球；另有一個Steph訓練是你要同時運一個特別重的籃球和一個普通重的籃球；還有一個
訓練是連續地傳球並且讓那顆球在你兩腿間反彈，同時另一隻手要維持一般的運球。

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.

這些訓練都有一個共通點：你身體的某部分會開始停止運作。如果你有能力注意到這件事
的話，這是你第一個該注意到的現象。我需要透過Payne的指點才注意到我的「膝蓋外翻」
即關節不自然地扭轉。當我往下看我的腳時，我的腳就像曲棍球守門員的腳一樣彎曲，好
像在試圖檔下一個射門一樣。（註：冰上曲棍球的守門員為了避免球從腳下的空隙穿過、
射門，會把雙腳彎成ㄦ的形狀，用膝蓋上的護具和貼緊地面的小腿來擋住曲棍球射門）

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.

這還只是「超載」的其中一種表現方式。有些球員會嘟嘴（例如Draymond Green在嘗試這
些訓練時就會這麼做），其他人會停止呼吸，當然這很明顯地不是個好主意。Curry會稍
微彎曲他的膝蓋，但他絕大多數訓練的時候都展現出富有協調性的平靜。此時我能給出唯
一合理的說法就是這傢伙根本就是個超人。

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，我嘗試了加速籃球的實驗性科技：軍事等級的護目鏡，附加頻閃效果。它看起來就
像你阿公喜歡的全罩式太陽眼鏡，彷彿戴上後可以看得比任何帶這種護目鏡的人都要清楚

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.

為了閱讀像是阿拉伯文或希伯來文這樣的閃米語言，一個人通常可以讀一個字時忽略掉
書寫的母音。就有點像在閱讀Similar這個字時只讀到smlr，而且必須靠著上下文來推測
這是哪個字，有點像是個人肉自動校定機。頻閃護目鏡可以模仿這種語言的困難。你眼前
的影像流動會產生許多間斷，而你必須要依照間斷前後的情況來推斷缺失的部分並且據以
行動。我帶著護目鏡後就像走失的阿公一樣：我顫抖著運球，然後有個網球會丟向我。
由於感官上的間斷，即使我可能抓不到什麼東西也要出手去抓那個應該已經到達的網球。
大多數的時候，我還真的沒抓到那個網球。我完全失去方向，而且我此時的樣子看起來肯
定非常愚蠢。

（未完，待續）

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這篇還蠻有趣的，但好長QQ
而且好難懂，我的英文還是不太行XD
希望大家多多包涵嘍

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