Weight transfer 重力轉移

I have observed that most squash players only use the arm to hit the ball. Yes, the arm is directly involved in swinging the rackets, however, the rest of the body should also facilitate to supplement this action otherwise it's as if the rest of the body is disinterested in the action of the arm. Because only the arm is doing all the work, the arm has to use a lot of excessive force to achieve this. The result? A very forceful looking shot which lacks timing and accuracy not to mention the inability of the rest of the body to keep its balance after the shot is performed.

我發現很多的人在打壁球時只用到手臂的力量，的確手臂擺動會直接影響揮拍，但是揮拍時也必須一併帶動全身，不然你整個揮拍動作會變得很僵硬不自然。只用手在出力的結果就是你不但要花很大的力氣去揮拍，你還會失去打球的時機跟準度，更不用說讓你的身體在揮拍後保持平衡了。

For a shot to be natural and effortless, a few basic requirements must be met:

要自然且不費力地擊球 必須要達到下列幾點：

1)    Body must be balanced

身體必需平衡

2)    Body must be aligned

身體要諧調一致

3) Good racket length distance between you and the squash ball.

人跟球要維持一段距離讓球拍有足夠的空間擺動

4) Relaxed upper body but firm core muscles to keep the upper body from tipping over

放鬆上半身但是核心肌群要穩定以避免上半身過分翻轉

5) Strength in the legs

下盤要有力

6) No twisting or turning of the hips and waist

臀部,腰不能扭轉

7)Timing (Hand-eye co-ordination)

擊球的時間點 (眼手協調)

The momentum of the ball is the product of the mass and the velocity generated by the racket. Therefore the speed of your shot can be determined by either increasing the speed with which you swing your racket, or by increasing the mass of your racket. The discussion in this article is "how to increase the mass of your racket?". You can either buy a heavier racket or you can utilise "weight transfer". Weight transfer is the technique where you transfer much of your body's weight behind the swing. So even though your racket may only weight 140 grams, after weight transfer, the racket may have as much as 2 kg of mass behind the swing. Because mass has increased during a weight transferred shot, the swing does not need to be as fast, reducing the excessive force required of the arm. For beginners, a slower swing would help improve the timing and accuracy on a shot. When the racket head is moving slower you are more able to observe the racket angle of the racket head. Racket angle ultimately determines the direction of the ball. Of the 7 points mentioned above, points 1-6 are required to facilitate weight transfer. Real power comes from the legs. The arm controls the racket head angle and the legs provide the power behind the swing.

球的動量來自於球拍擊球後產生的重量和速度。因此，球速取決於你擺動球拍的速度，或是球拍的重量；擺動越快或球拍越重，球速會越快。在這篇文章中討論的是「如何增加球拍的重量」？要不購買較重的球拍，或利用「重力轉移」。重力轉移概念在移轉大部分身體的重量到你揮拍的擺動。即使你的球拍可能僅有140克，重量移轉後，揮拍所產生的力量，可能就如同擺動2公斤球拍所產生的力量。因為重量因「重力轉移」增加，揮拍並不需要求快，這樣可以減少手臂用力過度。對於初學者來說，速度較慢的擺動，將有助於提高在擊球的時機和準度。當球拍移動速度較慢，你更能夠觀察到拍面的角度，拍面的角度最終會決定球的方向。在上述7點裡，1到6點都能促進重力轉移，真正的力量來自下盤，手臂控制拍面的角度而下盤才是擺動的力量來源。

When the hips are twisting and turning, there is no weigh transfer in the shot. When power comes from twisting of the hips, the legs become off-balanced and the body becomes distorted. Inevitably a poor shot results as the racket head angle is affected by the excessive movement of the body.

一旦臀部扭動，就無法重力移轉。當力量來自臀部的扭動時，下盤失去平衡、身體也會歪曲。難免身體會過度移動，影響拍面角度導致球就打不好。

When the body is relaxed, balanced and aligned, the mind also becomes calmer which leads to better decision making and greater enjoyment of the game. When the body is tense, off-balanced and distorted, the mind becomes frustrated and aggressive leading to overall poor decision making and performance.

比賽時當身體放鬆、平衡和諧調一致，思緒也變得清晰而會有更好的決策和更多的樂趣。相反地，當身體處於緊張狀態，失衡和扭曲，心情就會變得沮喪導致不佳的決策和表現。

To improve on your timing, make sure you watch the ball right until the squash ball makes impact with the squash racket. Many squash players shift their head to the front wall just before the moment of impact which often results in the squash ball hitting the frame of the squash racket. You will require another person to feed you balls which are travelling at the same speed, height and angle so that all other variables are removed and only timing of the shot remains to be practiced.

為提高時機，必須盯著球看、直到球跟球拍兩者相互影響後。許多球員在那個相互影響時刻前就轉頭看前牆，往往導致球擊中球拍的外框。你將需要請另一個人用在同樣的速度，高度和角度穩定地餵球，這樣才能排除其他所有變因，你也才能純粹練習出手擊球的時機。

Translated by Wendy

Copyright © [20/09/2011 by Hugh Kuo]