馬來西亞國家隊的訓練 - 保齡球

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感謝鄭爸爸翻譯，鄭行超先生給予資料
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For teams and individuals




Joe Slowinski

In many ways, bowling as a sport, especially in regard to training methods
for elite bowlers, remains in its infancy. Specifically, there are few
available resources for coaches to utilize in the development of an effective
holistic training program that includes bowling, fitness, nutrition and
psychology training for competitive teams, whether it is preparing a high
school, college or a national team for a country. Collectively, the bowling
community doesn’t have the knowledge it needs.

On the other hand, in Asia, bowling is treated more like a sport than
anywhere in the world. In this region, the elite national teams of Singapore
and Malaysia have access to sport psychologists, fitness trainers,
physiologists and biomechanics staff. Bowling is viewed from a holistic
standpoint in order to improve human performance and the access to scientists
illustrates this fact.

With this in mind, I offer some advice on how to establish and run a
world-class team training program. And, although written more for coaches and
not exhaustive, this article can be applied to individuals to improve their
performance. This is a minimum blueprint in building success on the lanes.

To develop and elite program, a coach should take a holistic approach to
program development and helping players reach their peak performance. In
order to achieve this, an elite program must include the following components:


● A curriculum to educate athletes in advanced bowling knowledge

● Opportunities to practice this knowledge on diverse lane conditions

● The establishment of a baseline set of data and ongoing assessment of
bowlers’ skills and knowledge

● Monthly goal-setting and evaluation of progress in relation to the goals

● Fitness and strength training

● Mental game practice


With these six areas, a program can develop bowlers to their full potential.



Bowling knowledge

As a coach of an elite team, knowledge development must be the first
priority. World-class bowlers are those who are diverse and can play anywhere
on the lane due to the ability to alter their release and angle of attack.
Specifically, elite player have the ability to change the amount of skid, the
shape of the shot and the back end reaction with their physical game as well
as prepare their equipment for various conditions.

To illustrate the above, recall the responses of some of the most successful
PBA players on tour in the February 2007 issue of BTM. Players were asked, “
What are the three most important phases of your game that allow you to be
successful?”

Norm Duke:
(1) Mental ability to get around.
(2) Ability to change ball speeds, tilts, etc.
(3) Ability to make spares.

Walter Ray William:
(1) Being able to play different parts of the lane.
(2) Being fairly accurate
(3) Shooting spares

Parker Bohn III:
(1) Mental game
(2) Lane play (understand how to play and where)
(3) Versatility

Robert Simth:
(1) Rev rate
(2) Speed
(3) Ability to change axis tilt

Ryan Shafer:
(1) Versatility of releases.
(2) Reading lanes
(3) Knowing my equipment and what drilling works for me and not letting the
ball rep talk me into drilling some thing I won’t like.

Tommy Jones:
(1) Understanding lane patterns and how they will break down.
(2) Being able to stay calm and keep your mind slow in pressure situations.
(3) Good spare shooter.

In other words, knowledge + practice = skill. With the acquisition of skill
comes confidence. Bowlers should know how to increase/decrease skid, change
the shape of the shot and increase/decrease back end reaction. And, the
ability to change ball reaction can’t be understated.

According to research conducted at Columbia 300, a bowler can increase the
amount of hook two boards for every increase of 30 rpm. Moreover, Columbia
300 found that a bowler can realize five more boards of hook by increasing
their release, from 30 degrees to 45 degrees. With this 15- degree increase,
the entry angle will increase

form 3.1 to 4.5 degrees. Moreover, by increasing to 60 degrees of axis
rotation, from 45 degrees, a bowler would hook the ball three more boards on
the backend and in crease the entry angle from 4.5 degrees to 5.6 degrees.

Columbia 300 also conducted research on the impact of ball reaction with
increases in both speed and the RG of a bowling ball. For every one MPH
increase, the ball will hook two to three boards less and see .2 to .3 less
degrees of entry angle. For every .1 increase in the RG of a bowling ball,
the ball hooked an extra board.

The R&D lab at Ebonite found that, on a shorter high volume house condition,
a bowler could achieve 2.5 feet extra of length with a 4000 grit surface as
compared with a 360 surface. Do you have Abralon pads yet?

As a coach, schedule a weekly seminar for your players prior to the season or
at the beginning of the season. Align the seminar topic for the week with the
practice sessions. Accordingly, in the development of an elite training
program, coaches should include classroom lesson time. In my role, I have
developed a 40-week training program for three levels: U12, U15 and U18. Each
week bowlers are exposed to learning new knowledge. This knowledge becomes
the foundation of that week’s training. And, each new knowledge and skill
should build on the previous week’s learning.



Data collection


Simply put, data reveals truth. And, without data, a coach can not truly know
what strengths and weaknesses their bowlers possess on the lanes. In other
sports, such as basketball and baseball, statistical information provides
players and coaches with a complete picture of skills. And, bowling can learn
from these sports. In my opinion, we rely too frequently on average
information in isolation. Readers know clearly that scoring can be elevated
through lane conditions. We need more information.

Elite coaches should maintain an individual portfolio for each player. This
can be as simple as a collection of statistical performance data such as
scoring, pocket percentage, carry percentage, double percentage, overall
spare conversion percentage, multiple-pin spare conversion percentage, and
single-pin conversion percentage. Or, if available, this portfolio can also
contain an analysis form BowlersMap as well as other information from such
programs as C.A.T.S. or DigiTrax.

Elite coaches who want to see improvement in their athletes must purposefully
collect data to determine strength and weaknesses in an individualized
portfolio. The more serious a coach is about understanding his/her player in
depth, the more this coach can impact a positive change with their athletes.



Nutrition & hydration


Coaches also need to understand the nutrition and hydration needs of players
in practice and competition. Bowling has been reported as burning as many as
300 to 450 calories an hour. When bowlers are participating in competition
play or training, coaches should help to insure their bowlers are hydrated
and prepared for pre-event, during and post-event consumption needs to
maintain appropriate glycogen levels.

When preparing for a tournament or effective practice, it is recommended that
you understand how. An effective way to do this is to know the glycemic
index(GI). The Glycemic Index was invented in 1981 by David Jenkins and
Thomas Wolever of the University of Toronto. For more information on this
system, http://www.bowlingthismonth.com/resources Most importantly, this
site includes a glycemic index web site to search food by GI level. The GI
is a scale based on how quickly food elevated boold sugar(Glucose) levels
in the body. High GI foods are listed as 70+, medium (55 – 69) and low < 54.

Low GI foods include: fruit (apple, orange, pear, etc.), yogurt, low fat
milk, cookies/biscuits (oat, vegetable), pasta, noodles, basmati rice or a
muesli bar. Low GI foods also include breads with stone-ground flour, whole
grain kernels, or sourdough.

High GI foods include: watermelon, tuna sandwich, banana, cereal bar, bread.
Recent research has also shown that chocolate milk is an outstanding recovery
drink. And, of course, this would be a favorite for many.

The national Sports Institute of Malaysia designed a competition plan for
food and beverage consumption during the 2006 Asian Games in Doha, Qatar. The
nutritional guidelines for the 8-day tournament included before, during and
post-tournament play guidelines. These guidelines are for hydration and GI in
order for a bowler to maintain appropriate glucemia levels. Specifically,
these preparation and recovery guidelines included:

Pre-event(30 minutes prior to competition)
Eat a low GI snack

During the event (every 15 to 20 minutes)
Consume an intermediate to high GI food with an electrolyte drink, such as
Gatorade.

Post-event (Within 30 minutes of completion)
Consume a high GI with water and an electrolyte, such as Gatorade.

In addition, as a coach, you should understand the digestion process times
for various meals. Obviously, digestion should be close to completion for
optimum performance. Specifically, a large meal will take 3 to 4 hours to
digest with a medium meal 2 to 3 hours. Liquid meals or small snack will
require 1 to 2 hours of digestion.



Fitness and strength training


Due to the short burst of energy in the approach and release, bowling is a
sport that requires primarily anaerobic fitness. But, due to the carrying of
the bowling ball and the length of tournament play, aerobic fitness is also
needed.

Consequently, coaches should incorporate fitness training into the daily
practice process. Bowling is a sport and requires athletes to be physically
fit for competition. Training should include both strength training and
cardio work.

An easy-to use workout, with specific information on effective
implementation, is presented in The Bowling Specific training Manual, by Jeff
Briggs, sports physiologist, who has identified training areas specific to
bowling, recommends a workout including: seated chest press, seated row,
seated lateral raise, seated arm curl, seated tricep extension, seated
overhand-grip wrist curl, seated underhand-grip wrist curl, abdominal curl,
lower back extension, seated leg extension, seated leg curl and seated calf
raise.

Another bowling-specific workout was created by Exercise Kinesiologist David
Grisaffi and appeared in the August 2002 issue of Bowling Digest. Here is the
3-days a week workout Grisaffi wrote for 1999 USBC (then WIBC) Hall of Fame
inductee, Jeanne Maiden-Naccarato.

http://www.wretch.cc/album/show.php?i=rmp4vu03&b=6&f=1718401698&p=3




Mental Game Training


Since elite athletes have similar levels of their physical game, what
differentiates great from good is the mental game. Consequently, coaches are
reminded that mental skill development should be embedded daily into
practices. At the elite or developmental level, coaches should be promoting a
number of skills in their players. But, this requires a commitment during the
practice sessions.
Important mental skill areas that an elite bowler should possess include:
pre-shot routine, visualization, self-talk, self-efficacy interventions as
well as relaxation and arousal methods.

A good resource for coaches and players is the recent book, Sport Psychology
Library: Bowling, The Handbook of Bowling Psychology, by Lasser, Borden and
Edwards.

This article was intended to get coaches and players to think more about
creating and using a holistic training program. Too many coaches and bowlers
simply go to the lanes and throw a bowling ball without reflection on the
development of skills and knowledge as well as increased physical and mental
skills fitness. If you want to improve and take the step up to a world-class
level or just improve significantly, then treat bowling as a sport and
incorporate a holistic multi-pronged approach to training.

http://www.wretch.cc/album/show.php?i=rmp4vu03&b=6&f=1718401699&p=4


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鄭爸爸中譯文：


馬來西亞國家隊的訓練計劃

從很多角度看來，保齡球運動的教育訓練，特別是在培育優秀選手的
方面仍然停留在牙步階段，可以提供教練做為提昇球隊整體戰力的包括保
齡球健身、營養、運動心理等相關資料可說是少之又少，不管是在高中、
大學或者是國家隊都是如此！整個保齡球界裡也找不到他們所需要的知識。


然而在亞洲，保齡球卻比世界上的任何地區更受重視，純然地被視為
運動。這個區域戰績顯耀的新加坡、馬來西亞國家隊裡，已經有運動心理
、重量訓練、生理學及生物力學領域的人才投身其中。他們結合了科學論
述，以全方位的觀點，將人體的潛能發揮，導入了保齡球這項運動上。

曾經參與這個過程的我，心裡想起了幾則如何建立及執行世界級國家
隊的訓練計劃。雖然內容是針對教練的，但也可以延用於個別的練習上來
提昇自己的效率，可說是一幅如何在球道上贏球的小型藍圖。

想落實及優化培訓內容，教練必需全方位的培育及幫助球員達到最頂尖的
效率，為了這個目標，優質的訓練計劃必需包含下列諸項:

● 強化保齡球的知識領域，教育運動人才

● 找機會練習不同球道來印證所學的知識

● 持續地提昇球員的技巧，累績知能為球員的資產

● 按月設定目標並加以考核

● 體能及肌力的強化訓練

● 心理素質的練習


如果能顧及以上六大領域，訓練計劃就能提昇球員的整體戰力



保齡球知能

身為頂級球隊的教練，保齡球知能的充實為首要條件，世界級的球員
之所以能行遍天下是因為他們都能以變換釋球及攻擊路線，來因應各種不
同的球道狀況。保齡球界的菁英都有能力改變球的滑行長度、球線形狀及
球尾的反應。無論是技巧上的調整或是準備不同型態的球，都足以因應不
同的球道狀況。

2007年二月版的BTM曾闡述幾位PBA菁英球員對於 ”贏球的三個最重要
的原因？” 他們的答覆如下:


Norm Duke:
(1) 視應球道及週遭環境的心理素質
(2) 改變球速、軸傾角的能力.
(3) 解殘瓶的能力


Walter Ray William:
(1) 能夠充份利用球道的每個部份，變換不同的進攻路線及角度
(2) 要有相當的準確度
(3) 不可以漏解spare


Parker Bohn III:
(1) 心理素質
(2) 進攻路線的擬定 (知道打那裡、怎麼打)
(3) 球道的適應及調整能力


Robert Simth:
(1) 轉速
(2) 球速
(3) 變換軸傾角的能力


Ryan Shafer:
(1) 釋球時手勢的變化.
(2) 球道判讀
(3) 了解那些球、那種鑽法對自己有幫助。不讓球商告訴我，
開一些我不喜歡的球


Tommy Jones:
(1) 瞭解球道上油的形態，以及能隨時掌握球道的變化
(2) 當壓力來臨時，能夠冷靜面對、及時疏解
(3) 作個好的殘瓶解球員。


換句話說: 知識+練習 = 技巧，有了熟練的技巧後就可以建立自信。
球員得知道如何增加/減少球的滑行、變換球的路線、加大/減小球尾反應
。還有改變球反應能力也不可忽略。

根據Columbia 300的研究: 轉速增加30rpm，球會多彎2塊板，側旋角
從30增大到45度，球會多彎5塊板，多了這15度的側旋，球的進瓶角度會
從3.1增大到4.5度。如果側旋從45再加到60度，球就會再多彎3塊板，進
瓶角度也會從4.5度加大到5.6度。

Columbia 300的研究報導也指出: 增加球速和加大球的RG值會影響球
的反應。球速每增加1 MPH，球會少彎2~3塊板，進瓶角度會減少0.2~0.3度
。RG值每提升0.1，球就會多彎1塊板。

Ebonite公司的R&D實驗室發現: 在高油量短油的娛樂道，球面4000的
亮面球比360的霧面球會多滑2.5呎，你有用菜瓜布(Abralon pad)改變過球
面嗎？

教練在賽季的訓練前，或是訓練一開始就要規劃出每週的研討會來，
為了落實優秀球員的訓練計劃，研討內容應包含教室的課程時段。以國家
教練的角色來說，我所設計的40週訓練計劃，分別針對12,15及18歲級以下
，每週球員們都要學到新的知識，這些學到的知識就成為那個禮拜的訓練
主軸，而且每周新學的知識和技巧都要能夠和前幾個禮拜所學的接軌。



數據蒐集

數據是最真實的，沒有相關數據，教練無法確實掌握球員在球道上所呈
現的優缺點。其他運動項目裡如籃球和棒球，都是以統計數據提供球員和教
練完整的技術圖像。保齡球也可從這些運動項目中學到相關的應用手法。我
覺得我們過於依賴個別的平均分數，讀者們都很清楚，平均分數會隨著球道
狀況而時起時落，我們需要較詳實且客觀的數據資料。

好的教練應保有每位球員的個別資料夾，用來建立單純的數據資料，內
容包括像是分數、1,3口袋區的進點率、全倒率、連續全倒率、整體的解瓶率
、多殘瓶的解瓶率、單瓶解瓶率…等相關數據。如果可能，資料中還可包含
BowlersMap的影像分析和電腦輔助追踪系統C.A.T.S.或 DigiTrax.的相關數
據資料。

想要球員進步的優秀教練，必需在每位學員的資料夾中，記錄刻意搜集
的相關數據，藉以判定他們的優勢及缺失所在。教練對球員的瞭解愈深入，
能夠幫助球員進步的空間也愈大。



營養及水份補充

練習和比賽時，教練們也得瞭解選手們所需要補充的養份及水份。保齡球
員每小時所消耗的熱量約在300~450卡之間，球員在訓練或比賽時，教練得幫助
球員確定他們均攝取了足夠的水份，而且這些都得在事前準備妥當。評估球賽
過程中選手所消耗的熱量及水份並適時補充後，才可以使他們的體內的糖份維
持一個恰當的水平。

準備一場比賽或是一次有用的練球，有效的方式是瞭解GI值，GI由1981年
由多倫多大學的David Jenkins 和 Thomas Wolever 所發明的，
http://www.bowlingthismonth.com/resources ，有進一步的資訊可供查閱
這個網站可以查閱各種食物的GI值。 GI是食物升高人體內血糖濃度快慢的值。
高GI值的食物為表中超過70的，中GI為(55 – 69)，小於54則為低GI值的食物。

低GI值的食物包括: 水果(蘋果、柑橘、水梨等..)、優酪、低脂奶、餅乾
(燕麥、蔬菜)、麵糰、麵條、米飯及堅果類，此外還包含某些發酵過的麵包類
食品。

高GI值的食物包括: 西瓜、鮪魚三明治、香蕉、玉蜀黍片條、麵包。最近
的研究顯示，巧克力牛奶是恢復體力很棒的飲料，當然它也是很多人的最愛。

2006年卡達亞運時，馬來西亞體委會曾為參賽選手設計了涵蓋了8天賽程及
賽前的食物及飲品的表單，這些依據使得保齡球選手們在競賽過程中，能夠攝取
適當的水份及GI來維持比賽所需的熱量，這些賽前及賽後恢復體能的表單如下:

賽前(比賽前30分鐘)
低GI的點心

比賽進行中(每15~20分鐘)
中GI的食物及喝像Gatorade的電解質飲料

賽後(比賽完成後的30分鐘內)
富含水份的高GI食物及喝像Gatorade的電解質飲料

此外，身為教練還要懂得各種食物在胃裡消化的時間，這關係著球員在場上
的表現。飽餐一頓要3~4小時來消化，一般的進食等要2~3小時，流質食物及簡便
的點心則只要1~2小時就可消化完畢。



健身及重量訓練


助走及釋球都是短促的能量釋放，保齡球是技巧性的運動，主要依賴的不是
特別強壯的肌力及體力。但是由於保齡球的重量及比賽時間的冗長，還是需要相
當程度的體能及肌耐力的！

教練在平日的練習中應該合併重量訓練，保齡球選手要有充沛的體能來應付
比賽，因此訓練的內容要包含肌力及心肺力的強化。

運動生理學家Jeff Briggs的著作---The Bowling Specific training Manual
是頗易上手的訓練教材，該書特別針對保齡球的領域來設計訓練課程，其中包括:
seated chest press, seated row, seated lateral raise, seated arm curl,
seated tricep extension, seated overhand-grip wrist curl, seated
underhand-grip wrist curl, abdominal curl, lower back extension,
seated leg extension, seated leg curl and seated calf raise…等
(專業術語的各細節與圖說請參照原著)

另一有關保齡球重量訓練的著作，是由人體運動學家David Grisaffi發表於
2002年8月號的保齡球文摘(Bowling Digest)中。
以下是Grisaffi為1999年入主USBC (後來易名為 WIBC)名人堂的Jeanne
Maiden-Naccarato.所設計的每週三天的重量訓練內容:

http://www.wretch.cc/album/show.php?i=rmp4vu03&b=6&f=1718401698&p=3



心理素質訓練


好選手的技巧都在伯仲之間，勝負往往取決於心理素質。因此教練在
平日的訓練中就得著眼於選手心理素質的強化。高階的訓練課程中，教練
更應使球員提升心理層面的各種技巧，但是在整季的訓練過程中都要和球
員充份的互動和溝通。好球員的心理技巧的運用包括: 還沒進入球道的準
備動作、冥想練習、自我對話、自我鼓勵以及放鬆與激勵等方法。

運動心理學圖書館(Sport Psychology Library)近期出版的保齡球相
關著作: Bowling, The Handbook of Bowling Psychology,
作者: Lasser, Borden and Edwards.
，是教練及球員很好的資料來源:

本文的用意旨在給教練及選手們思考及建立全方位的訓練課程，太多
教練們只會讓球員在球道上擲球，而不考慮技巧及智識的精進，更遑論體
能及心理素質的提升了！如果你想進步到世界級的階段，那就得把保齡球
視為一項運動，多元化的在訓練方式上作全方位的考量。

http://www.wretch.cc/album/show.php?i=rmp4vu03&b=6&f=1718401699&p=4

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你能告訴我...這遠方到底有什麼...

○　　　¯￣　﹉﹊ 我 祈 許 著 . . .
（(∕＼　　¯￣﹉﹎﹊　
■Π ﹌ 能 夠 找 到 解 答...

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