良好开端

欢迎像冠军一样参赛。

Welcome to compete like a champion.

今天在这里的是美国网球协会球员发展部心理表现总监拉里·劳尔医生和教练约翰尼·帕克斯。

You're here with doctor LarryLauer, director of mental performance with USTA player development and coach johnnyparkes.

我们欢迎你们来到2026年。

We're welcoming you to 2026.

我们非常兴奋。

We're excited.

希望你们和朋友家人度过了一个美好的新年和假期。

We hope you you had a great New Year and, holiday period with friends and family.

你们中的一些人可能正在参加比赛。

Some of you are probably out there playing tournaments.

你们中的一些人可能正在休息。

Some of you may be out there taking some rest time.

你们中的一些人正在进行赛季前的训练。

Some of you out there doing a preseason training blocks.

但无论如何，我们希望你在假期期间度过了一个美好的休息时光。

But either way, we hope you had a had a great downtime over the holiday season.

因此，当我们步入2026年时，我们一直在讨论接下来要推进的内容，今年我们将邀请一些嘉宾，围绕心理技能展开具体话题，并将Skillshare整合起来。

So as we head into 2026 here, we have been talking about what we are moving forward with, and we are going to bring on some guests this year and talk about some specific topics aligning, obviously, around mental skills and to put Skillshare together.

但看到外界的情况，我们收到了大量听众的反馈，于是我们认为，邀请那些正在培养球员的选手和教练来分享他们的观点，进行深入对话，看看会带来什么启发，同时也能引入一些技能训练，会非常棒。

But seeing what's going on out there, we get lots of messages from from listeners, and then we think think it would be pretty cool to bring on some of those people and coaches that are developing players out there to give us their perspectives and have great conversations and see what that leads to and also get their perspectives and bring on some skill drills as well.

因此，随着我们继续推进，我们会向大家提供更多关于主题和我们计划的信息，但今年我们很兴奋能邀请更多嘉宾，深入探讨如何在球场上应用心理技能训练的不同视角。

So, we'll be bringing you more information around topics and what we're doing as we move forward here, but we're excited that this year, we'll bring on a few more guests and and be able to to take deep dives into some different perspectives around how we apply the mental skills training on the court.

所以，今年我们从这里开始。

So this year, we are starting off.

这是新的一年。

It's a new year.

这是新的赛季。

It's a new season.

你知道，一些球员在经过一段时间的训练后开始参赛，这总是个有趣的时刻，因为无论你是否曾休息了一段时间，重新回到训练时，心中可能会出现一丝疑虑或不确定。

You know, there's players that are starting to compete after periods of training, and this is always an interesting time because, you know, whether you've maybe taken a block of time off when you come back to training, there's maybe a little bit of doubt or maybe a little uncertainty that creeps into your mind.

也许你刚刚经历了2025年非常出色的收官阶段，经过了一段训练期，现在开始怀疑：我会以同样的状态开启新的一年吗？

Maybe you're actually coming off the back of a really good end to your 2025 and you've gone through a training block, and maybe you're starting to wonder, well, will I start out the same way?

所有这些想法和念头都可能悄悄溜进你的脑海。

All these thoughts and and ideas can start creeping into the mind.

所以这一集主要探讨的是，我们该如何正确地开启新的一年和新的赛季。

So this episode is really about tackling how we start off a new new year and a new season in the right way.

所谓‘正确的方式’，并不是指打出最好的网球，而是探讨我们的心态，以及这里涉及的心理因素。

And in the right way doesn't mean to say playing our best tennis, but what our perspectives are and and talk about the psychological elements here.

所以，拉里，这显然是一个非常适合新年开局的话题。

So, Larry, this this is kind of a good one, obviously, to start off the year.

我认为每个人都会经历这样的阶段。

I think everybody is gonna go through this type of phase.

那么，这里会出现哪些心理动态？你有没有一些具体的例子？

So what are some of the dynamics that pop up here and maybe some examples that you have?

是的。

Yeah.

欢迎来到2026年。

Well, welcome to 2026.

谢谢您，Johnny，总是主持这个节目。

And thanks, you know, johnny, for always hosting this.

也感谢各位听众的收听。

And and for the listeners, thank you for listening.

我们的目标是为您提供基于科学、切实可行且对您当前阶段有帮助的信息。

Our hope is to bring you practical information that's science based and is useful for where you are in your journey.

所以，我认为年初的时候，人们充满了希望。

So, you know, I think the start of the year, there's a lot of hopes.

对吧？

Right?

对于网球运动员来说，一月总是充满乐观，尤其是在经历了一段训练期之后。

Optimism springs eternal in January for tennis players, you know, coming off of a training block.

就连我们的青少年选手，可能也因为参加了全国赛、冬季全国赛或橘子碗比赛，通常在节日期间有一段休息时间。

You know, even our juniors probably had a little downtime with, whether they played nationals, winter nationals, or the orange bowl or it's usually a break for players around the holidays.

所以到了年初，每个人都感觉焕然一新，准备好在新的一年里努力进步。

So and it's the start of the year, everybody's feeling a little bit, renewed and and ready to push and get better in the new year.

我想你会开始看到，那种开启新事物时特有的能量，人们充满兴奋，但也希望有个良好的开端。

I think you start to see, you know, obviously that energy that you get with starting something new, people are excited, but they're also wanting to get off to a good start.

而且很容易在一开始就被卷入其中，对吧？

And it's easy to get caught up in the start, right?

因为如果你回想去年，也许五月份有两周表现不佳，你可能并不会太在意。

Because if you think back to your last year and maybe you had a stretch of two weeks in May where you didn't perform well, you might not worry about that so much.

但因为这是新年的开始，这些问题会被放大、被强调，对吧？

But because it's the start of the year, it gets amplified, it gets emphasized, right?

所以我认为，首先重要的是要记住，这其实是一个漫长的赛季，你刚开始时的这些感受——兴奋、乐观、希望，以及对‘我该怎么起步’的担忧、渴望开局顺利、状态良好——都是正常的。

So I think it's important, first to keep in mind that this is really a long season and that, these feelings that you have starting out are normal, the excitement, the optimism, the hope, but also that concern over, know, how am I gonna start, you know, the desire to wanna start well and be playing well.

很多时候，球员们会觉得自己体能更好了。

You know, a lot of times players feel more fit.

他们感觉更健康了。

They feel healthy.

他们感觉精神上焕然一新，你可以这么说。

They feel mentally fresh, you wanna put it that way.

但你忽略的是，你并没有经常参加比赛。

But what you're missing is you haven't been competing as much.

所以你会听到他们说，可能感觉没那么有韧性，或者状态不对、节奏打乱之类的。

And so you hear them talking about maybe feeling, you know, not as much tough, you hear that term or out of rhythm, things of this nature.

因此，我认为你如何开局，不仅取决于你在季前赛或训练阶段投入了多少努力，还关乎你如何应对长时间休息后重新参赛的这些动态。

So I think that how you start is not just a factor of how much work you put in in the preseason or in the training block, but also a matter of how you handle those dynamics of competing after time off.

当然，也有一些球员做得很好。

And And there's certainly examples of players who did it well.

对我而言，阿加西就是个例子，他总是在澳网开局时表现得非常出色。

Agassi, for me, comes to mind who would start out down to Aussie and perform very well.

他喜欢那种环境。

He loved the environment.

他喜欢那些球场。

He loved the courts.

我认为他显然体能很好，而且他的打法非常适应那种情况。

I think he obviously was fit, and he had a game style that really suited that situation.

但你知道，这不仅关乎你投入了多少训练，还关乎你如何准备应对新一年开局时的这些动态。

But, you know, it comes down to also not just the training you put in, but how are you ready to handle sort of those dynamics of starting out a new year?

是的。

Yeah.

当然。

Absolutely.

这正是安德烈的一个好例子，了解一些关于他训练方式的信息。

And that's a good example of of Andre and knowing a little bit of information around, obviously, how he worked.

当他的注意力完全集中时，他是个不知疲倦的勤奋工作者，这种态度可能体现在他从训练期结束后如何开启新赛季上。

He was a relentless worker when he obviously, his when his mind was fully in it, he was an absolute relentless hard worker, and maybe that showed in how he started off his year coming out of a training block.

你知道，还有一些其他的例子。

You know, some other examples.

比如，几年前，萨巴伦卡在发球方面遇到了问题。

For example, you know, a couple years ago, Sabalenka was having issues with her service.

你知道的，你听过一些播客，她也谈过自己在休赛期如何努力改进发球，解决一些技术问题。

Pretty you know, you've heard podcasts and her talk about how she really worked in the off season on her serve to to sort out some technical issues.

我非常欣赏她的体能教练，他经常谈论如何提升运动员的整体素质、动作的流畅性，以及他为帮助她成为更好的运动员付出了多少努力，还有他们具体做的训练内容。

You know, I'm I'm a big fan of her strength conditioning coach who talks a lot about building greater athleticism, greater fluidity of movement, and how much work he's put into helping her become a better athlete and the type of work that they do.

这确实看得出来。

And it it shows.

对吧？

Right?

我的意思是，自从几年前出现发球问题以来，这些问题似乎已经得到了缓解。

I mean, there's two you know, since some of the serving issues a couple years ago, it seems like those issues have been alleviated.

她的发球水平有了巨大提升。

She's improved her serve massively.

她的运动能力简直不可思议。

Her athleticism is incredible.

你知道的？

You know?

通常来说，个子较高的女球员常被认为不够敏捷，但击球能力超强。

Usually, sort of the taller female players get a wrap for probably not being quite as athletic, but amazing ball strikers.

她击球能力极佳，而且在场上极其敏捷、充满活力。

And she's an amazing ball striker, and she's incredibly athletic, around the court, and dynamic.

所以，当你观察这些不同的例子时，人们在休赛期的目标可能各不相同，但最终，这些努力都应该为新赛季注入信心。

So, you know, when you look at some of these different examples, you know, people may have different goals around what they're trying to achieve in their off season, but, ultimately, you know, that that should be breeding confidence going into the new season.

那些能够将休赛期的积累转化为自我发展信心的人，可以带着清晰的视角迎接新一年的开始：好吧。

And those that are able to use what they've built in the off season as confidence in their development can go into the start of a new year with perspective around, okay.

嘿。

Well, hey.

成绩可能不会立刻显现，但我知道自己付出了努力，情况一定会变好。

Results may not come right away, but I know I put in the work and it's gonna be better.

现在可能还没变好，但随着赛季推进，情况可能会越来越好。

May not be better right now, but it may be better as we go on throughout the season.

当你听一些顶尖球员的访谈时，总会发现他们对这一点有着非常清醒的认识。

You know, it always seems when you listen to some of these the the top players in interviews, they seem to have a lot of perspective around that.

而且，他们中的许多人显然为自己在休赛期所付出的努力感到自豪，同时在迎接新的一年时也保持着很强的格局。

And a, a lot of them obviously seem very proud of the work that they put in in their off season, but they seem to have a lot of perspective going into a new year.

是的。

Yeah.

你知道，年底正是反思的时刻，但在这段时间里，你通常会花大量时间与家人、朋友、教练、其他球员以及体能团队在一起。

You know, the the time, you know, it it it's a time of reflection at the end of the year, but then you're you're spending a lot of time probably with family, with friends during that time period, coaches, other players where you're training, performance staff.

因此，你或许能够更深入地探讨一些在比赛赛季中无暇顾及的问题，从更宏观的角度思考你的球技现状以及需要改进的地方。

And so you're you're maybe able to dig in, johnny, to some things that maybe you weren't digging into during the competitive year, thinking about, you know, on a more sort of larger scale where your game is and what things need to be done.

萨巴伦卡的表现确实令人印象深刻，这也证明了你在二十多岁时依然可以成为更好的运动员，这听起来令人振奋。

And certainly impressive with Sabalenka, you know, it it just also goes to show that you can still become a better athlete in your twenties, which is is nice to hear.

我的问题是，你能在五十多岁时做到吗？

My question is, can you do it in your fifties?

但那可能是另一个话题了。

So but that maybe is another episode.

所以，拥有一个或多个你努力达成的目标，关键在于你如何对待它们，对吧？

So but think that that goal, having a goal or goals that you've worked on, it's all how you take it, right?

这确实可以成为一种动力，但也可能成为负担。

Because it can be a motivator for sure, but it also can be a burden.

因为如果我上场后表现不出训练中的水平，突然间就像有砖块压在肩上。

Because if I go out there and I'm not performing the things I was doing in practice, suddenly that becomes like bricks on my shoulders.

为什么我打不出训练时的水平？

Why am I not playing the way I trained?

但也许这些会在下周、下个月显现出来。

But meanwhile, maybe that's gonna show up in the next week, in the next month.

对吧？

Right?

所以有时候这很难，因为球员们希望看到回报。

And so it's tough sometimes because the players want that ROI.

他们希望立即看到投资回报。

They want that return on investment right away.

我训练得非常好，所以我上场后就应该打出来，而且看起来要和训练时一样。

I had a great training block, so therefore I should play and it should look like the things I was doing in practice.

这并不总是能直接等同的，因为从训练赛到正式比赛，甚至再到正式比赛和技术训练之间，还有太多其他因素在起作用。

It doesn't always equate like that because there's so many other things that go into even the difference between a practice match and a tournament match, you know, let alone the tournament match and drilling and working on technique.

所以我认为，很容易把一些积极的东西——比如你在训练营或季前赛中的进步——变成负面的东西，甚至引发焦虑。

And and so I think that it's it's very easy to take something that is positive, like things that you improved in your training block, your preseason, and turn it into a negative essentially or something that creates anxiety.

因此，教练们需要留意这一点。

So, you know, it's something that, you know, coaches have to look out for.

家长也需要留意这一点。

Parents have to look out for.

你不想在赛季刚开始时，就在第一场比赛、第一个锦标赛之后就立刻开始质疑。

What you don't wanna do when you start the season is to be after the first match, the first tournament.

比如，为什么你在比赛中不做那些在训练中做得很好的事情？

Like, why are you doing those things you did in practice?

有时候，这些表现需要一点时间才能在实战中展现出来。

It's like, well, sometimes these things need a little time to come out in match play.

因为again，这是一个完全不同的环境。

Because again, it's a different environment.

压力更大了。

There's more pressure.

结果，对手会试图阻止你做你想做的事情。

The result, the other player is trying to keep you from doing the things you wanna do.

对战组合。

The matchup.

所以也许你在那天的特定对战中无法做到你想做的事情。

So maybe you're not able to get into what you wanna do in that particular matchup on that day.

我认为我们需要足够尊重这项运动，意识到事情并不总是会按预定时间表出现。

And I think we need to respect the game enough that we realize that, okay, it's not always gonna come out on a timeline.

我希望它能显现出来。

I want it to come out.

但我已经做了充分的准备。

But I've done the work.

最终它一定会有所回报，关键是要有这份信任。

Eventually, it's gonna pay off and having that trust.

所以我认为，这对球员来说有时很难真正接受，这种心态很容易从追求进步转变为现在该上场比赛了。

So I think, that's sometimes hard for players to, you know, really accept that, you know, it's very very easy for that mindset to shift from getting better to now it's time to play.

于是这就变成了以结果为导向。

So it becomes outcome based.

我希望我的投入能得到回报，我的期望值也因为有了一个良好的训练期和季前赛而飙升。

And I want that return on my investment and my expectations are are going through the roof because I had a good training block, a good preseason.

是的。

Yeah.

而且很多方面会从不同的角度体现出来。

And a and a lot of a lot of that will be coming out of maybe different sides of it.

可能是兴奋，也可能是想开局表现良好的紧张情绪。

It might be excitement or might be nerves wanting to start off well.

所以，想想我在季前赛中做过的所有出色的事情。

So, you know, thinking about all the great things I did in preseason.

但你知道，现在的兴奋和紧张都源于压力的累积，因为我即将参加一场我希望表现出色的赛事。

Well, you know, the excitement and nerves are based now around this bit of pressure building up because I'm now actually going into a tournament where I wanna do well.

就像你刚才说的，这是一种结果导向的思维。

Like you just said, it's outcome thinking.

但它仍然源于一个积极的出发点。

And so it's still from a good place.

紧张是正常的。

Nerves are normal.

兴奋也是正常的。

Excitement's normal.

想要表现好是正常的，但我们要确保，我会再说一遍这个词——保持正确的视角，也就是说。

Wanting to do well is normal, but making sure that we again, I'll I'll say this word, perspective is around, okay.

我们要清楚地意识到，自己正在努力实践那些训练中专注的内容。

You know, let's make sure that I'm aware that I'm trying to do the things that I worked on.

但同时要明白，我可能还不能一贯稳定地完美执行，但能部分做到训练中追求的动作，发现问题并解决，从而收获自己努力的成果，这才是值得肯定和奖励的方面。

But the perspective is I may not have the execution locked in consistently just yet, but the fact that I'm able to do some of the things I was working on and find it and problem solve and be able to earn what I've been working on, that's the side you have to reward yourself at and say, okay.

看。

Look.

如果我继续下去，我知道自己迟早会打出那些击球。

If I keep going, I know I'm gonna start executing those shots.

所以，我认为，把注意力集中在兴奋、紧张和想要表现好的心态上，对所有球员，尤其是那些第一次经历短期训练阶段的年轻球员来说，都是非常重要的。

And so, you know, I think making sure that we have that centered around excitement and nerves and wanting to do well is a really important element for all players and especially juniors that may have be going through maybe little training blocks for the first time.

但当然，我认为对于正在向上攀升的职业选手来说，他们也需要确保以一种健康、平衡的视角来看待这一切。

But, certainly, I think for for pros climbing their way up the ranks as well, they they need to make sure that that is, it's all taken with with a nice healthy dose of of perspective.

是的。

Yeah.

这个观点太好了，因为事情的发展根本无法保证。

Such a good point because you just there's no guarantees on how this thing's gonna go.

对吧？

Right?

你可以付出所有努力，但并不意味着你一定能得到想要的结果或完美的执行。

Like, you can do all the work that you want, but it doesn't mean you're gonna get the result that you want and necessarily the execution that you want.

但只要你坚持投入，结果终会显现。

But it will show up eventually if you put the work in.

所以这就是你需要记住的。

And so that's what you have to remember.

这是一种典型的对话，比如，如果你在六月进行了为期三周的训练，然后出去打了三周比赛，你会听到教练和球员说：‘第一周我其实没抱太高期望，因为我已经有三周、甚至四周没打比赛了。’

It's the kind of conversation where, like, yeah, again, if if you did a three week training block in, let's say, June, then you went out to play for three weeks, you'll hear coaches and players say, well, you know, the first week, I don't really have high expectations because, you know, I haven't played for three weeks, haven't played for four weeks.

所以我就只是去专注于一些基本功，慢慢重新适应比赛节奏，然后看看情况如何。

So just gonna go in and focus on kind of the basics and kinda getting back into match play, and then, you know, see how it goes.

我并不指望赢得比赛，但也许我真的赢了。

I'm not gonna expect to win the tournament, but maybe I do.

你知道的？

You know?

当然，我们总是会努力去赢，但我不会把第一次比赛的结果作为衡量成功的标准。

Well, we obviously always go to try to win it, but I'm not gonna base my success on on those results in that first tournament.

然而，当我们赛季末进行一个被称为季前赛或别的什么的训练阶段时，我们却突然觉得表现必须立刻显现出来。

And yet, when we have a training block at the end of the season called a preseason or whatever you wanna call it, suddenly we think that it needs to show up right away.

它必须在1月5号那天，我就完全按照自己脑海中的设想去打球。

It needs to be, you know, January, you know, fifth, then I'm playing exactly the way I envisioned in my mind.

所以我认为，有时候，你提到了‘视角’这个词。

So I think that sometimes, you know, you mentioned the word perspective.

只要记住，现实情况可能是你其实没问题。

Just keeping it in mind that reality is probably you're fine.

并没有什么大问题，你只需要继续努力提升，坚持下去。

There's not a big issue and that you just need to continue to work on getting better and and keep working at it.

但还有其他一些事情，球员们会谈到，比如你休息了一段时间后，所谓的‘比赛韧性’。

So but there there are other things, that players talk about, you know, when you've had time off, like a match toughness.

对吧？

Right?

我认为有必要解释一下，所谓‘比赛韧性’，其实就是指你能够有效应对各种比赛情境。

And I think that it's important to explain that, you know, match toughness can be sort of feeling like you're handling different match situations effectively.

对吧？

Right?

你对这些情境做好了准备，感到自在，并且知道该怎么做。

That you're prepared for them, that you feel comfortable in them and that you know what to do.

对我来说，这种能力如果用一种说法的话，可能会因为长时间不练习而变得生疏。

And to me that, you know, is a very typical kind of thing that can get a little rusty if you wanna think of it that way.

所以你会看到，球员们如果觉得自己因为缺乏比赛而丧失了比赛韧性，他们很可能也会失去日常习惯的精确性——比如在发球之间、换边时，甚至赛前准备的方式都可能不再如前。

And so players you'll see, you know, if they they feel like they've lost some match toughness because they haven't been playing, They also probably lose some of the fidelity of their routines, honestly, where they might not be preparing the same way between points or in changeovers or even before the match.

他们对比赛中发生的事情的反应也可能发生变化，导致他们不再像连续打三四周比赛时那样，能迅速从失误或丢分中调整过来。

And maybe possibly responding differently to things that are happening to them during the match so that they're not as ready to play, so they're not moving on from their mistakes or lost points in the same way that they might have been when they were in a stretch of playing three or four straight weeks.

另一点是我们知道，当你长时间没有参赛时，你所打的每一分、每一场的重要性都会被放大。

The other thing is that we know that the importance of the points and the matches that you're playing gets elevated when you haven't done it for a while.

所以如果感觉重新开始，这些事情的重要性就会被提升，突然间变得很重大，管理这些比赛情境、保持比赛韧性也就变得更加困难。

So if it feels new, then the importance of those things gets elevated and then it suddenly becomes big and it gets a little bit more challenging to manage those match situations and feel match tough.

但当你处于第三周时，你会想：天啊，我已经打了30个破发点。

So whereas you're in week three, you're like, man, I've been I've played 30 break points.

我已经经历了45次破发点情境。

I've played 45 break point situations.

再来一个吧。

Like, here's another one.

对吧？

Right?

我觉得自己准备得更充分，更能应对这种情况。

Like, I I feel way more ready and prepared to deal with that.

所以这里确实有一些真正的动态因素。

So there's some real dynamics here.

但同样，Johnny，我认为你可以在训练期间通过训练方式来缓解其中一些影响。

But again, I think you can mitigate some of that, Johnny, by the way you train during that practice block.

所以，如果你在打练习赛时，给自己施加压力，要求在特定的比赛情境或比分情况下完成某些技术动作，比如在被破发后能迅速反弹，打出一个好球，诸如此类的事情。

So if you're you're playing practice matches, but you're putting pressure on yourself to perform certain skills in certain match situations, score situations, you know, putting rewards on achieving certain things in matches, like you get broken that you bounce back and play a good point to the next point, stuff like that.

这些我们可以放在技能训练部分讨论，但你也可以通过想象和心理预演，设想自己在比赛特定情境中应有的表现，来缓解这种比赛状态的流失。

Stuff that we we can talk about in the skill drill stuff, but and you can also mitigate some of that loss of match toughness, I think, through visualization, imagery of how you wanna be in certain situations in a match.

所以，比赛状态的流失确实是球员们常会提到的问题。

So there's definitely the loss of match toughness is something that you'll you'll hear players talk about.

这确实是一个真实存在的问题，但它主要源于长时间没有身处这种情境，感到有些不自在，也不清楚自己该做什么。

It's a real thing, but it it really relates to just having not been in that situation, feeling a little uncomfortable and unclear on what you're supposed to be doing.

是的。

Yeah.

我认为这个过程中缺乏节奏。

I think it's a it's a lack of rhythm in that process.

对吧？

Right?

所以，我认为在训练周期中保持一个均衡的渐进过程非常重要。

So and I think this is a very well it's very important to have a a well balanced build up in your training block.

所以，如果你计划训练一个月，前几周你可能先专注于技能训练和打下体能基础。

So you may be starting out, let's say, if you're going for a month, you may have the first couple weeks where you're starting off with just working on skills and building your general physical base.

但随着比赛临近，你就要开始融入这些技能了。

But as you get closer to competition, you wanna start incorporating some of those skills.

你可能已经用了一周的时间大量进行实战对打训练。

You you've been incorporating your training maybe for a week with a lot of point play.

而在你参加第一场比赛前的一周或两周，我们需要进行完整局的对抗，同时贯穿赛间休息的常规流程。

And then, you know, the week leading in or week or two leading into your your first competition, we need to be playing sets where we are going through our in between points routine.

我们正在努力以正确的方式思考。

We are trying to think the right way.

你知道，不懈的竞争者会抓住每一个机会进入他们的思维模式。

You know, relentless competitors will be trying to snap into their mode of thinking at every opportunity that they get.

他们在比赛中不断思考。

They're thinking inside the points.

好的。

Okay.

我这么做是为了寻找这个。

I'm doing this to look for this.

这正是我一直在练习的。

This is what I've been working on.

我们继续吧。

Let's keep going.

是的。

Yeah.

他们可能会偶尔失误几次，但他们可能会觉得：‘我喜欢这个。’

They may have a couple misses here and there, but they might give it that look like, I like that.

我喜欢我刚才做的那个。

I like what I just did there.

来吧，我们再试一次。

Like, let's go again.

下一个我一定能做成。

I'm gonna make that next one.

你懂的？

You know?

你可能会这样想，但另一方面，你也知道，我在职业环境中已经待了几年，只是在季前训练阶段。

And you might but there's also the reverse side of that where, you know, I've been around professional environments now, you know, quite a few years, just during a preseason block.

你也会看到一些球员，他们觉得自己卸下了所有压力，然后就说：‘好吧。’

You also see some players that, you know, they think they relieve all the pressure and go, okay.

这只是一场训练赛而已。

Well, it's just a practice match.

我正试图做这件事或那件事，但就像，你知道的，随它吧。

And I am trying to do this or that, but it's like, you know, it's whatever.

我们边走边解决吧。

Like, we'll figure it out as we go.

他们实际上根本不想缓解任何压力，因此始终无法找到那种平衡；当他们真正上场比赛、突然面临压力时，由于之前已经泄了气，就会非常吃力。

And they don't they actually they try to relieve all pressure at all, and so they never feel quite that balance so that when they do go into matches and they're all of a sudden put under that pressure that they've basically deflated, then they really struggle with that.

根据我所见，有些球员花了一点时间才在赛季初找到状态。

And it takes some if you know, my from what I've seen anyway with some players, it's taken them a bit longer to get their start of their year going.

他们需要多打几场比赛才能重新找到节奏，重回状态。

It takes a few extra matches to to find that rhythm and get back in.

所以，关键是要保持健康的平衡，比如这样想：

So it's the healthy balance of going, look.

是的，我正在改进这些方面。

Like, yeah, I'm working on these things.

我对一些执行上的失误持宽容态度，但接着就会想，哦，明白了。

I'm okay with some execution errors, but then it's like, oh, okay.

现在我快要去比赛了。

Well, now I'm, you know, I'm close to competing.

我马上就要上场了。

I'm close to going into my match.

我需要调整好心态。

I need to get my mentality right.

我需要有勇气去主动进攻，因为在这类关键时刻——比如30平、平分、拿到破发点时——我必须这么做。

I need to have the courage to go after because this is what I gotta do in these big moments, these 30 alls, these deuces, these I get my break points.

我会打得被动吗？

Am I gonna play passive?

我会主动出击，发挥我一直在练习的进攻型打法吗？

Am I gonna step up and work on that attacking game that I've been working on?

当机会来临时，我会抓住它，还是会回到被动的状态？

Take the opportunity of first you know, when it's there, or am I gonna go back to being passive?

对吧？

Right?

这些就是那些在赛季初迅速浮现出来的小决定和问题。

These are those little these are all these decisions and questions that get brought to the surface quite quickly at the start of the season.

正如你所说，我认为这一切最终都归结为比赛的韧性。

And as you said, I think that all boils down to match toughness.

你打的比赛越多，积累的近期数据就越多，比如克服困难局面、发球压力、比分压力，这样你自然就能建立起信心。

The more matches you have under your belt, the more data you have recent data that you have of overcoming some tricky situations, point pressure, you know, scoreboard pressure, then you're obviously building confidence that way.

你现在正处于建立信心的过程中，但你必须先从心态上开始，才能逐步建立起来。

You're in this process right now of building confidence, but you have to put your mentality there to start with in order to build it.

因此，你在季前训练后期如何安排发球练习，如何逐步施加你感受到的压力和比分压力，从而挑战你的应激反应机制，这非常重要。

So how you set around, how you build up point play on the back end of your training blocks for preseason is really important in terms of gradually applying that pressure that you feel and and those scoreboard pressure that you've you that you are challenging your response mechanisms, basically.

当你因为执行不到位而感到沮丧时，你会因此泄气吗？

And then, you know, are you if you are getting frustrated with lack of execution, are you deflating it?

你会感到烦躁吗？

Are you getting, you know, frustrated?

你是会翻白眼，还是会坚持你的发球间歇流程，让自己冷静下来，调整呼吸，然后想：好吧。

You're rolling your eyes, or are you going through your those routines, the the in between points routines, calming yourself down, getting your breath back, thinking, okay.

下一分，我要这么做。

Next point, this is what I'm going to do.

所以，我认为能加速比赛韧性的事情就是：你打的比赛越多，就越能迅速把自己拉回那种心理状态，这会为你奠定基础，让你最有可能走上正确的方向。

So the these are the things that I think can help accelerate match toughness is, again, closer to matches that you get, the more you snap yourself back into that mode mentally is going to set you up, give you the best chance to set you off on the right direction.

是的。

Yeah.

毫无疑问。

No doubt about it.

我知道球员们有时不愿意在训练中把自己暴露出来，只想专注于练习某些技术，我理解这一点。

And, you know, I know that players sometimes don't wanna put themselves out there in practice, wanna just kinda work on things, and I understand that.

但你真的需要尽可能模拟比赛中的情境，以便克服这种生疏感，做好上场的准备。

But you really wanna simulate what you're gonna do when you get out to the tournament as much as you can so that you can work through some of this rust and feel ready to go.

因此，这至关重要，我再怎么强调都不为过：球员们应该打模拟比赛，并且让比赛有输赢的代价，比如自尊、奖励，或者其他能提升比赛重要性的东西。

So it's vital, and I can't emphasize it more that players should be playing practice matches and have something on the line, you know, whether it's pride, it's a reward, something that just amplifies the importance of it.

所以，我认为你，约翰尼，在我们准备这段内容时，你也提到过运动表现可能会受影响，更多是身体层面的问题，比如从脚趾开始，你能稍微谈一下吗？

So I think you, Johnny, when we were preparing this, you also talked about how movement can be affected and more on the physical side, you know, when you're starting out to your toe you wanna talk about that for a moment?

是的

Yeah.

我的意思是，我认为这也涉及到压力如何影响动作，尤其是在你刚开始时，如果你不够自信，动作可能会受到影响。

I mean, I I think this also builds into how pressure plays into, You know, movement can be affected when you're coming out, especially if you're not overly confident.

我们的动作决定了击球的质量。

We our movement dictates the quality of our shots.

我们越保持平衡，就能打出越有效的击球。

The the more on balance we get, the more effective shot that we can hit.

当我们赛季初刚开始时，往往觉得自己已经做了大量出色的工作。

When we're coming out at the start of a season sometimes, it's like we've put in all this great work.

也许我们刚刚经历了一段减量调整期，身体得到了恢复，准备好了，但动作却还不够自信。

Maybe we've had a little bit of a deload, and so we're freshening up the body and we're ready to go, but then we're not quite moving with confidence.

我们可能觉得自己变快了，体能也到位了，但击球的执行却还是受到了影响。

We're not you know, maybe we feel like we have got a bit faster or we've we our fitness is there, but you're being affected by maybe the execution of your shot.

所以，你知道，移动策略和移动本身是相互关联的。

And so, you know, movement tactics and movement, you know, they have a part to play with each other.

它们会相互影响，技术和身体素质也是如此。

They can affect each other, same with technical and physical.

所以，你知道，我们越高，就越容易失去平衡，越容易打乱节奏。

So, you know, the taller we are, the more off balance we're gonna be, the more we lose our timing.

所以我认为，当你进入新赛季时，最重要的是加倍注重身体素质的训练。

So I think what's really important when you're coming into a new season is making sure that you are doubling down on that physicality.

毕竟，你刚刚花了四周时间专门训练这一点。

After all, you've just spent four weeks working on it.

所以让我们从打得很具身体对抗性开始。

So let's start off with playing very physical.

我们的目标是保持平衡，以便为自己创造最佳机会，打出高执行质量的有效击球，让我们在这方面加倍努力。

Our goal is to get on balance so that we can give ourselves the best chance of hitting an effective shot with high levels of execution, and let's double down on that.

显然，我们有目标。

Obviously, we've got targets.

我们有想实现的东西，有希望达成的配合模式，但除非我们愿意打下基础——即纠正自己的移动、从球场外回到球场内，并在击球之间保持高水平、高强度的移动，否则这些都不值得去想，因为这也能刺激神经系统。

We've got things we wanna do, patterns we're trying to achieve, but none of that is worth thinking about unless we're not prepared to put the foundation in, which is getting my movement correct, getting myself out of the court and then back in the court, and keeping that movement, especially in between shots at a very high level, a good level of intensity because that also stimulates the nervous system.

对吧？

Right?

它能刺激神经系统。

It stimulates the nervous system.

它让我们进入状态。

It gets us firing.

它让我们集中思考。

It gets us thinking.

也就是说，我的眼睛睁得大大的。

Like, that means my eyes are wide open.

它们炯炯有神。

They are glaring.

它们在紧盯对手那边传来的球路。

They are looking for what's coming down the other end.

所以，如果我移动顺畅、重心下沉，并努力保持平衡——而移动的核心目标始终是尽可能找到最佳平衡位置，我们就为自己创造了最佳机会。

So if I'm moving well and I'm loading and I'm trying to get on balance, and that's the goal of movement always is to get on balance in the best position possible, we give ourselves the best chance.

所以我会说，专注于这种身体层面。

So I'd say focus on that physicality.

身体层面提升了，执行和信任感也会随之增强。

The physicality will sharpen then the execution and trusting that.

但如果我们出场时紧张不安、缺乏自信，因为我们知道自己的比赛韧性还不够强，没有真正运用 preseason 已经提升的身体对抗能力，就可能影响表现。

But if we come out nervy, we come out a little bit unconfident because we know our match toughness is a little low, and we don't actually apply the physicality that we've gone and improved during preseason, it can affect us.

而显然，这会进一步影响心态。

And, obviously, then that bleeds into the mentality.

在得分之间的思维过程会受到影响，进而可能陷入负面循环。

The thought process in between points gets affected, and it can just go into that negative spiral.

但显然，如果我们从另一个角度去思考，它也能产生积极的效果。

But, obviously, it can work in such a positive way if we think of it on the other side.

强化身体对抗，保持平衡，明确目标，专注执行，贯彻所有我想要完成的技术模式，并始终保持高意图，让执行能力随时间不断提升。

Double down on the physicality, get on balance, have my targets, go after execution, go all my patterns that I'm trying to do, and then keep those intentions high, let execution rise over time.

好了，这就是关键。

Well, there you go.

对吧？

Right?

这真是非常好的建议。

That's that's great advice.

如果你一开始就能专注于这一点，我认为这会让比赛变得更简单，把注意力放在你能掌控的事情上。

You know, if that that can be the focus, you know, starting out, then I think it simplifies the game and it puts it on things that, you know, you can control.

我们知道压力和焦虑会影响我们的身体。

We know that stress and anxiety affect us physically.

它们会影响我们的身体姿态、姿势，甚至肌肉的激活状态。

They affect the way we hold our body, our posture, even the activation of our muscles.

所以，有时候timing的丧失其实很简单，就是因为我们有压力，导致一些动作走样了，对吧？

So loss of timing sometimes is as simple as, you know, we're stressed and things are a little off, right?

我们没有足够早地接球，或者肌肉过度紧张。

We're not picking up the ball early enough or maybe our muscles are over activated.

所以这确实非常重要。

So definitely important.

你得从整体上来考虑这个问题，对吧？

You gotta think about this holistically, right?

把身体和心理结合起来，全部整合在一起。

Like the physical body, the mind, put it all together.

所以，Johnny，这让我想到一些球员可以做的、帮助他们取得良好开局的事情。

So that takes me, Johnny, to a few things that players can do to get off to a good start.

让我简要地为你梳理一下。

So let me walk us through that briefly.

我认为第一点，你真的需要制定一个计划，对吧？

I think number one, you really need to get a plan, right?

谈论这些事情固然很好，但你该如何在心理和身体上为比赛做准备，才能达到身体状态良好、平衡、找到节奏和时机，感到专注投入、充满兴奋并准备好上场的状态呢？

Like it's great to talk about all these things, but how are you preparing for your matches mentally and physically so that you can find that place where you are physical, you are balanced, you are finding your timing, your rhythm, that you feel focused and locked in, you feel excited and ready to play.

你得清楚自己上场时想要成为什么样的状态，然后把这份准备计划写下来。

You wanna know what how you wanna be when you go out there and you need to write out that preparation plan.

对于小孩子来说，这可能很简单，比如做一些简单的热身活动，心中有个目标，然后去玩、去全力以赴。

For little kids, it might be as simple as, you know, a couple simple warm up activities and having a goal in mind and go have fun and go for it.

而那些想要成为职业选手的人，他们的准备计划则会涉及更多内容。

Whereas, you know, someone who wants to be a pro that that preparation plan is gonna involve a lot more.

我们之前已经讨论过准备的问题。

And we've we've talked about preparation in previous episodes.

其次，你需要重新建立你的比赛流程和训练习惯。

Secondly, you wanna reestablish your match routines and practice.

我们已经谈过这一点了。

We already talked about this.

你要通过演练比赛流程，这样当你参加比赛时，就不会觉得陌生或压力巨大。

You wanna be working through your match routines so that when you get to the tournament, it doesn't feel new and feel big.

它应该像是你平时训练的自然延续。

It feels like a continuation of what you've been doing.

正如我们之前提到的，要展现出身体对抗性和能量，你需要加入一种能激发强度和运动准备感的机制。

As we've been talking about coming out and having physicality, having energy, you wanna include a mechanism that creates intensity and readiness to move.

对吧？

Right?

你知道，当看到谢帕·鲍勒在每一分之间跳动时，你当然不必这么做，但这是一个能让你激活状态、提醒自己移动的好方法。

You know, sure, when you think about Sherpa Bowler bouncing on her feet between all points, You don't have to do that, but it's something you can do to get you activated and reminding yourself to move.

另一个需要考虑的是，呼吸的中心点，然后进入回球姿势。

Another thing to think about is, you know, a center of breath and then getting into your return stance.

我们正在谈论身体的参与。

We're talking about being physical.

呼吸是我们最好地融入身体感和保持平衡的方式之一。

Breathing is one of our best ways to tap into being physical and being balanced.

因此，深吸一口气，进入那个姿势，是为移动和保持平衡做好准备的绝佳方式。

And so taking that breath, getting into that stance is a great way to really prepare to to be moving and be under balance.

所以

So

第三点？

number three?

诺瓦克，甚至我们看到卡洛斯·阿尔卡拉斯经常做的，就是在进入回球姿势时深深吸一口气。

Something that NOVAC and even, you know, we've seen Carlos Alcarez do a lot, taking a big breath as they sink into their return position.

当然。

Absolutely.

这是他们准备工作的基本部分。

It's a fundamental part of their preparation.

我认为我们可以借鉴这一点。

And I think that we can borrow from that.

第三，我想说的是，你希望回归到过程思维，专注于提升自己。

Third, I would say you wanna shift back to your process thinking or the focus on getting better.

很容易变得兴奋并关注结果，你心中可以有远大的目标，希望实现某些成就。

It's easy to get excited and to focus on outcomes and you can have big goals in mind and you wanna achieve certain things.

这都没问题，很好。

That's all well and great.

但你的成功总是来自于那些细微之处。

But your success always comes from the little things.

你是否很好地照顾了这些细节？

Are you taking care of the little details well?

你准备好了吗？

Are you prepared?

在比赛中，你是否在做那些必要的事情来发挥出最佳状态？

Are you doing the things necessary during the match to perform?

所以，真正把你的注意力放在那里，设定过程性和表现性目标，激发你自己，让你充满热情。

So really put your mind focus on that, you know, set process and performance goals and engage you and excite you.

对吧？

Right?

那些你渴望去投入的事情。

Things you're excited to work on.

当你真正专注于这些方面、你希望如何打球，并且清楚自己正在努力改进、但不可能完美时，这确实有助于控制期望值。

You know, it it really kind of helps to keep expectations in check when you're really focused on these things and the way you want to play and just knowing that you're working on things, you're improving them, they're not going to be perfect.

这很好，是一种将注意力从结果导向重新转向过程导向的绝佳方式。

And that's fine as a great way to sort of shift that focus back to more process oriented, less outcome focused.

我们之前谈到过，在身体对抗中要保持10分的强度，同时动作要平衡。

You know, we talked about being 10 on being physical and balanced with your movement.

以明确的目标开始比赛。

Come out with a clear goal to start the match that way.

呼吸，为你自己发出呼气声。

Breathing, grunting for you.

每个球员在这方面都略有不同，但关键是把气呼出来，真正投入其中。

Every player is a little bit different on that, but getting the air out, really getting engaged with it.

最后，你需要管理自己的紧张或焦虑，以建立节奏。

And finally, you you wanna manage your nerves or your anxiety to create rhythm.

因此，认真关注你的呼吸，在每分之间遵循你的流程，找到自己的节奏。

So really engage with your breathing, follow your routines between points, find your pacing.

当你有一段时间没打球时，节奏可能会有些紊乱。

The pacing can get a little off when you've had time away from playing.

所以利用练习赛来找到你的节奏，以及你在每分之间该如何进行。

So use those practice matches to find your pacing, how you wanna be going about things between points.

即使是这种从慢到快的构建概念，约翰尼，如果你想想发球，就是从慢开始，最后加速。

Even this concept of building from slower to faster, johnny, if you think about, like, the serve, you start slow and you end fast.

通常，你的局间习惯要从慢节奏开始，因为你正处于恢复状态，然后逐渐增加强度。

Typically, start your between point routine slow cause you're in recovery mode and then you end with more intensity.

对吧？

Right?

你会以弹跳、拍球、准备动作结束，然后砰的一声，直接开打。

You end with that bounce, the bouncing of the ball, the readying and a boom, then you go.

所以我认为，如果你想找到自己的节奏，记住从慢到快可能是实现这一点的方法。

So I think that concept, if you're looking to find your rhythm, remember probably going from slow to faster is is the way to do that.

最后我想说的是，要找到这种节奏并专注于当下，你可以使用像加尔韦在书中强烈推荐的‘弹击法’这样的策略。

And then the final thing I'll say is that to find that rhythm, to create focus in the present, you can use strategies like the bounce hit strategy that Galway really recommended in his book.

也就是说，当球落在你的场地上时，你心里想着‘弹’，击球时想着‘击’，这能给你一个口诀，帮助你进入比赛的流畅状态，让思绪平静下来。

And and so I would say the bounce hit strategy where the ball hits your court, you think bounce, you make contact, you think hit, and it's just giving you a mantra to get into the flow of the match and quiet that mind down.

所以，有很多不同的方法可以帮助你很好地开局。

So so there are different things you can do to really help yourself start out well.

但这些方法都没有什么突破性，也不是什么高深的科学。

And none of them are groundbreaking or rocket science.

当你把这些方法结合起来时，我认为你会开始真正地让内心平静下来，更加专注当下，并让身体发挥出你训练它应有的水平。

When you start putting a couple of these things together, I think you're gonna start to see yourself really quiet that mind, be more present and allowing your body to do the good work that you trained it to do.

是的。

Yeah.

我觉得现在和任何时候一样好，但很多人在新年之际都会接受新年决心，设定新目标，而这时候可能更多人愿意坐下来，认真梳理自己的目标。

And I think this time is as good as any, but I think a lot of people with at the turn of the year, you know, they buy into New Year's resolutions and setting new goals, and and this is probably a time where more people would be prepared to sit down and and go through their goals.

因此，这种准备和规划的一部分就是想清楚：

So part of that preparation and that planning is going, okay.

当我们设定目标时，要确保在开始阶段以过程为导向，再逐步过渡到结果导向，但这个结果不是输赢比赛，而是执行的质量。

When we are goal setting, making sure that there is a good mix between starting with the processes I'm starting out and how that transitions to a little bit more outcome, but the outcome not with maybe winning losing matches, but the outcome of execution.

所以，我认为把这些理念融入计划中也很重要：设定目标，专注实现这些目标，并在每次比赛后进行反思，比如给自己打分。

So so having that, I think, ingrained as well as part of the plan, setting those goals, being very focused on achieving those goals as you go and being able to reflect back, maybe grading yourself every time after a match.

我这次表现如何？

How did I do with this one?

为什么？

Why?