Skill Drill - Adversity Training

欢迎来到《像冠军一样竞技》。

Welcome to Compete Like a Champion.

今天和你们在一起的是心理表现专家拉里·劳尔博士，美国网球队心理表现总监，以及教练约翰尼·帕克斯。

You're here with doctor LarryLauer, director of mental performance with team USA Tennis and coach johnnyparkes.

今天我们要聊一个关于逆境训练的技能练习。

Today, we're coming at you with a skill drill talking about adversity training.

这是接着上一期迈克·巴雷尔的节目继续深入。

So we're building on from the last episode with Mike Barrell.

上期节目谈到了教练的角色，讨论了很多精彩的话题。

Great episode talking about the coach's role, and we dived into many great topics.

其中提到的一个重点是如何把训练游戏化，我们提到了迈克设计的那套卡片，大概十年前就推出了。

And one of the topics that came up was around gamifying, how to game gamify your training, and we brought up the cards that Mike had come out with, must have been over about ten years ago now.

我记得当年在新墨西哥当教练时，就用过这套卡片。

I remember using them in my own coaching when I was back in New Mexico.

这套卡片真的很棒。

And these cards are great.

关键是通过在比赛中设置一些限制，让孩子们真正参与进来。

It's all about how we can use constraints in matches to get kids really involved.

接下来我们会更深入地探讨这个思路，举一些例子——不一定是针对那些卡片本身，而是围绕它们的核心理念，教你如何有效运用，以及怎么把它们融入到家庭训练中。

So we're gonna go take a bit of a deeper dive into that, provide some examples, not necessarily around those cards specifically, but around the premise of them, how to use them effectively, and how you can add them into your training at home.

所以，拉里，和迈克的那期节目真的很棒。

So, Larry, it was a great episode with Mike.

他分享了多年在球员培养和教练发展方面的深刻见解，把这两者完美地结合在一起，能明显感受到他对这两件事的热爱。

He brought up obviously incredible insights from years of player development, coach development, how he marries the two together, and it was clear that he had a strong passion for both.

在我们开启这期节目之前，你从那期节目中印象最深的是什么？

What was your take from the episodes as we tee up this one?

我第一个感受是他有一套非常清晰的哲学理念。

Well, first take was someone with a strong philosophy.

他明显有一套自己的方法和信念体系，而且能把这些东西讲得特别简单明了。

There was clearly an approach, a belief system that he was working under, and then he was able to make that simple.

他用一些非常简洁的方式解释自己的方法和信念，我觉得这种方式特别有效。

He had these simple ways of explaining his approach, his belief system, which I thought was quite effective.

这些点确实很突出。

So those things stood out.

我觉得在多样性训练中应对逆境这一点，其实是延续了我们之前出的那本《技能与训练》里的思路，就是鼓励教练们思考一些有创意的方法，帮助球员为比赛做好准备。

I think that the on the adversity part of diversity training, you know, it's kind of an extension of what we were doing in the skills and drills book that we put out and trying to get coaches to think about creative ways to train players for competition.

迈克在这方面做得特别好，他清楚地解释了自己如何让球员面对压力，让他们明白，压力其实就是一种机会——可能会赢，也可能会输，但关键在于你如何去应对。

And this was a Mike did a great job of really trying to explain these different ways that he was challenging his players to deal with pressure and to, you know, treat it for what it is that, you know, it's an opportunity and, you know, you could win, you can lose, but it's really about how you go about things.

所以，是的，我觉得这场对话特别棒，收获了很多深刻的见解。

So so yeah, I thought it was a great conversation, a lot of great insights.

所以如果你还没听过那一期，正在听这期的朋友们，我建议你们回头去听听，我相信你们会觉得非常有意思。

So if you haven't listened to it, those who are listening to this, you need to go back and listen to that because I think you'll find it very interesting.

确实如此。

Yeah.

顺着这个思路，今天我们谈到了技能训练，那咱们就具体聊聊怎么在训练中运用限制条件。

So going along with that, I mean, we talk about the skill drill today, let's get into sort of how we use constraints in our training.

制造压力确实不容易。

It's tough to create pressure.

对吧？

Right?

就是比赛中的那种压力环境。

So that pressure environment of competition.

那在训练中你怎么营造这种压力呢？

So how do you provide in practice?

关键是能把训练游戏化，用有趣的方式加点压力，尤其是对年轻球员来说，这样能让他们对一些棘手的情况持更积极的态度。

Well, being able to gamify it and add pressure a little bit in a fun dynamic way, I mean, especially with junior players, can provide a positive outlook to some tricky situations.

对吧？

Right?

因为把训练游戏化，再正面地去引导，这才是面对困境时保持积极心态的起点。

Because you're able to gamify and being able to positively frame it is the start really of having a positive outlook of being in a tough situation.

没错。

No doubt.

我觉得有几点，JP，你可以想想。

And I think there's a few things, JP, to think about.

第一，我认为作为教练，如果你带的球员要参加比赛，你就有责任帮他们做好应对竞技现实的准备。

Number one, I believe if you're if you're working with players as a coach who are gonna play tournaments, it's your duty to prepare them for the realities of competition.

不只是练技术，还要让他们实际去打，跟不同的人对抗，安排各种比赛，看看他们怎么应对，然后再给予指导和支持。

You know, so not just drilling technique, but actually having them play and play different people and putting in different games to see how they handle it and then to give them help support on how to handle these things.

其次，我们知道比赛里充满了各种干扰，既有来自内心的思绪和情绪，也有外部的干扰。

I think secondly, we know that competition is full of distractions from inside of ourselves, our own thoughts, feelings, and external to us as well.

所以为这种混乱的环境提前制定应对方案，是很重要的，对吧？

And so having a plan for this messy environment is important, right?

当你进行这种逆境训练时，球员不仅能想出应对方案，还能实际练习它。

Well, when you're doing this adversity training, it gives players a chance to not only identify a plan, but to practice that plan.

我们经常提到‘流程’这个词。

And we talk about routines all the time.

其实‘流程’说白了就是‘计划’。

That's another way of saying plan.

在这些情况下，你平时都用哪些流程？

What routines are you engaging in in these situations?

而且你还能得到实战练习的机会。

And you get reps.

当然，你还是得靠实战练习。

And obviously, you get reps.

等到比赛真正遇到这些情况时，你才能更好地应对。

You you better better prepared for when those times come up in in competition.

这种逆境训练在某种程度上还能让选手产生免疫力，让压力感变得平常，让你在情绪波动中依然能保持清晰的思考。

The adversity training in some ways inoculates the player as well, where this feeling of pressure becomes normalized and something again where you can think more clearly as you work through the emotion of it all.

这不仅让你有机会反复演练你的流程和计划，也让压力带来的影响没那么大了。

So that not only gives you a chance to rehearse and train your routines, your plans, but also that feeling of being under pressure maybe doesn't carry the same weight or affect you as much.

最后，我觉得这样做，其实是在努力提升你在训练中形成的应对方式，真正迁移到比赛中去。

And finally, I think in doing this, you're really working on hopefully enhancing the transfer of those routines, those responses from practice to matches.

对吧？

Right?

模拟比赛环境中的真实情境，我们完全能做到。

Doing things that mirror what's gonna happen in in the tournament environment, which we can do well.

我们正在打分。

We're playing points.

有时候我们甚至会请裁判来参加训练赛。

We'll even do things like bringing in, you know, umpires for practice matches sometimes.

他们也需要训练。

They need training.

这对我们的球员来说是个很好的机会，能和真正的裁判一起打球。

It's a great opportunity for our players to play with an umpire.

像这样的做法，能让我们更接近实战。

So doing things like that, you can get closer.

当然，这不可能完全模拟真实场景，但已经足够用来练习了。

Obviously it's never an exact replica simulation, but it's good enough to give some practice.

那我们来聊聊其他一些方法吧。

Well, let's dive into some different ways.

就像我们之前和迈克做播客时提到的，我几年前确实用过这种方法。

I mean, so as we mentioned in the podcast with Mike, I mean, was something that I used, you know, years ago.

那些卡片我也不太清楚后来去哪儿了，搬过几次家，有些可能弄丢了。不过我倒是有一些别的方法，是我训练中用过觉得特别有效的，我们可以一起聊聊。

I don't I don't know where those cards have after some there's a few a few moves around the country, those cards that seeming got lost in the move, but there was other ways that or examples I think I can give that I've applied in my training that I thought were quite useful and we can ex you know, we can kinda go through that.

首先，所谓用游戏化的方式加限制，其实就是给某个人制造一种不公平的优势，设置一些个人限制条件。

You know, so first of all, it's detailing what are you know, to gamify situation with constraints, it's really about giving an, let's say, quote unquote, an unfair advantage to one person over another, make some individual constraints.

你可以设置任务限制，比如拿掉某项技术动作。

You can have the task constraints, which is maybe taking a skill away.

还有空间限制，比如只能在球场的某个区域打球。

There's space constraints, which is maybe only playing into a certain space of the court.

我用得比较多、也从其他教练那儿学来的，主要有这些方法，比如……

And so what I what you know, some of the most popular ones that I've used and I've looked just through learning from other coaches is, okay.

比如说，规定一局比赛只准发一次球。

So let's have some cards here about only allowed one serve for a game.

这明显是拿走了一项权利，制造限制。

So that's obviously a constraint taking something away.

而如果你允许每局发三次球，那就是在给自己制造优势。

You're allowed three serves per game, so you're giving yourself sort of a a an advantage.

所以这里有几项任务。

So there's a couple tasks there.

一个是禁止使用反手，只能用切削方式打反手侧。

There is taking away the backhands, only allowed to slice the backhand side.

你可以用前臂击球，但这一侧只能用切削反手。

You can still hit over the forearm, but only a backhand slice is allowed off that off that side.

这其实是通过限制来制造约束条件。

So taking away a constraint there, or making a constraint there by taking away.

然后是场地范围的限制。

And then there's the spacing.

只能把球打到发球局的右侧，或者只能打到左侧，或者只能过网后落在发球线之后。

So only allowed to hit into the deuce part of the court or only allowed to hit into the advantage side of the court or only allowed to hit over the service line.

如果球落在卡片上指定区域以外的地方，就算失分。

So if they hit it into any space outside of what was designated on the on the card, they lose the point.

这些是我过去用过的一些比较基础的做法。

So those are some there's some of the sort of, I would say more basic ones that I've used in the past.

而你赢得这些卡片的方式，是可以把它们放在卡片上的。

And and the way that you earn those, you can put them on the card.

我以前其实用的是UNO牌。

I actually used to use UNO cards for it.

我就把那些一、三，还有反转牌、交换牌都拿出来用。

So I'd bust out the one and the, you know, the ones and the threes and the the little reverse, the switcheroo.

哦，还有一个是倒计分的牌。

Oh, that was the other one is reversing score.

你可以把对手的比分倒过来，然后还有一项。

So you reverse the score on somebody and then there's one more side.

还有一张是‘争议球’卡，就是球离线特别近，可能算界内。

And then there's the close call card, which is if the ball's really close to the line, it could be in.

你可以直接说，我用我的争议球卡，判它出界。

You could just call you could call it out and say, I've got news in my close call card.

你可以说，萨姆，这分我直接拿了。

You say, Sam, I'm just gonna take this point, essentially.

这样你就能看出对方怎么应对这种情况了，毕竟在比赛中这种事经常发生，尤其是在青少年比赛中。

And it's been able to then see how the other person deals with that because obviously that happens many times throughout a match and especially in juniors.

所以，这些卡片到底怎么才能拿到呢？

So putting all that, so how do you earn these cards?

我们以前是这样安排训练的。

Well, we used to structure practice.

如果你有一小时半或者两小时的训练时间，就会把前半段设计成准备环节，最后三十到四十五分钟才是实战部分，而在这之前，你通过各种训练和活动就能赢得这些卡片。

If you got a, you know, hour and a half or a two hour practice, you're constructing it in a way where the practice leading up to the competitive portion of play, which may be the last thirty minutes or the last, you know, forty five minutes of practice, you have a chance to earn these cards through the drills or activities that you do, whatever they may be.

比如玩一些切削球对打或者网前对攻，赢的人就能抽一张卡片。

We're playing some slice games or some volley games and, the winner earns earns a card, they get to go take a card from the deck.

在训练的前半小时到四十五分钟里，你也会因为表现积极、坚持自己的流程而获得奖励，只要符合我们设定的规则，就能拿到卡片。

So over the session, let's say the first thirty, forty five minutes of of your practice, you be rewarded also for positive behavior using your routines, whatever you designate as being able to earn those cards.

整个训练过程中，你都有机会去赢取这些卡片。

You get a chance to earn them throughout the practice.

到了实战环节，你可能已经攒了五六张卡片，可以在接下来的比赛里随时使用。

And then when it comes to the competitive portion of practice, you've built up maybe you've earned five or six cards that you can use at any given moment of the match that you're about to play.

你也可以这样安排一周的训练：前两天是完整训练，第三天安排比赛。

It could also be that you are structuring your week's practice with your players where you're gonna go two full days of practice, and on day three is match play.

对吧？

Right?

所以前两天训练时，球员还能继续赢取这些卡片，到了第三天比赛时就可以用上。

So the first two days of practice, you have an opportunity to keep earning these cards that you could then use on day three, which is a match play day with against an opponent.

你得明确规则：球员怎么才能拿到卡片，怎么安排流程，大家都要清楚。这样到了比赛环节，每个人都在同一个频道上，机会也都一样，都是靠努力赢来的。

So you've got to figure out how a player earns it, how you're gonna structure it, and everyone's clear on that so that when it comes to that competitive play that everyone is on the same same wavelength, on the same page, and everyone's had the same opportunity to earn those cards in the same way.

是的。

Yeah.

这个办法不错。

I like that.

这样球员就能通过表现来争取奖励。

It gives you a chance to earn things.

你在训练前半段强化了想培养的习惯和行为，再通过这些卡片，突出比赛的重要性，让球员有机会把它们用在实战里。

So you're reinforcing the habits, the behaviors you wanna see during the first part of the practice, and then emphasizing, you know, the importance of the the competition by getting these different cards and then being able to apply them.

我没这么做过，但我看得出来，这在团队环境中会非常有用。

I think I well, I haven't done it like that, but I do I see that it would be very useful in a team environment.

我见过这种做法效果很好。

I think that I've I've seen it work well.

我也见过它没起作用的时候。

I've seen it not work well.

教练们需要做好准备，因为球员们的反应各不相同。

And one of the things that I think coaches need to be prepared for is, you know, just the individual kind of responses they're gonna see.

有些球员根本不会在意这些。

Some players are gonna be unfazed by all this.

他们可能完全无动于衷，这其实也可能是个问题。

They might even be indifferent to it, which could also be a problem.

但有些人会特别在意，因为在训练中赢对他们来说真的很重要。

But some will be extremely concerned about it because winning really matters to them in practice.

这关系到他们对自身水平的感受，也影响他们参加比赛时的信心。

It relates how they feel about their game, how confident they are going to the tournament, to their matches.

所以有些球员会特别重视这一点。

So, you know, some players will really place an emphasis on it.

有些人可能会觉得不公平，干脆不想参与。

Some might think it's unfair and not wanna do it at all.

你会看到各种不同的反应，但关键是要把这套机制设计好，让它帮助大家应对这些状况——毕竟比赛中和锦标赛里，总有些事就是不公平。

So you're gonna see different responses, but it's really about setting it up where this is about dealing with all that because there's stuff that feels unfair in matches and tournaments.

有些事就是不按你的预期发展。

There's stuff that doesn't break your way.

有些事会带来压力。

There's things that create pressure.

这些事让人不舒服。

They're uncomfortable.

如果这些东西能带来这些反应，那反而是好事，因为我们就是来面对、学习和练习这些情况的。

So if these things do that, then it's a good thing because we're just here to work through and learn and practice these things.

我觉得你得学会读懂球员们的反应。

I think you do need to kind of read that in your players.

他们该怎么应对，又该怎么陪着球员一起面对这些情况呢？

How are they gonna respond and be prepared to sort of work through that with them?

我见过有些情况没处理好，特别是我亲自这么做的时候，比如把球员的放小球机会给取消了。

You know, I I've seen it not work out, especially sometimes when I've done it, like taking a drop shot away from a player.

那本来是他们的救命招，结果球员一下子就崩了，完全发挥不出来，这让我挺意外的。

You know, that was kind of the bailout shot and then just the player crumbling, you know, not being able to perform at all, which was surprising to me.

所以我们后来得重新调整，把放小球重新加回来，但加了一些限制条件。

But so then we had to kind of refocus it, bring the drop shot back in with some some parameters.

不能想打就打，但这也再次说明，每个球员对这些限制的反应真的各不相同。

You couldn't just hit it all the time, but so it's interesting again how individually players respond to these things, these constraints.

我确实也见过类似的情况。

I've definitely seen that before.

按我的经验，如果你在一个训练课里让他们靠表现赢卡片，紧接着就打一场短比赛，球员们往往会觉得这像是在作秀。

In my experience, what's happened is so so if you do it within one session where they're earning cards and then there's a short period of competition, the players almost think it's gimmicky.

对吧？

Right?

他们得试上几次，才能真正明白过来，哦，原来是这样。

And it takes them a few times for them to really then sort of go, okay.

对，就是这样。

Like, yeah.

我终于想明白了怎么把这变成一个游戏。

I figured out how to gamify this.

我知道自己会用这张卡，或者类似的东西。

I'm gonna I know I'm gonna use this card or whatever.

所以这就显得有点太花哨了。

So it's a bit more gimmicky.

如果你专门安排一天来比赛，而且他们之前已经有足够机会去赢取这些卡片，那这种对抗方式其实挺好的，就像你说的，拉里。不过确实有人会很不满，觉得不公平——他们有卡片，我却没有。

If you're teeing up a day specifically for competition and they've had the opportunity to earn these cards, right, then then what I actually do think is good about that match play, like you said, Larry, though, is some people get really upset by, well, it's unfair because they have those cards and I don't have those cards.

我说，这本来就是比赛的一部分，咱们正好聊聊这个。

I said, well, that's all part of it, so let's discuss that.

这跟面对一个有特殊绝招的对手没什么区别，你得想办法去抓住他另一边的弱点。

That's no different than playing an opponent that has a specific weapon here, and you need to figure out how to exploit a weakness over there.

你猜怎么着？

And guess what?

你可能不是发球最厉害的，但你可以多找找对手反手的弱点。

Like, you may not have the best inside out forehand, and you're trying to find your opponent's weaker backhand a little bit more.

咱们来想想怎么做到这一点。

So let's figure out how to do that.

对吧？

Right?

这整个过程就变成了一种解决问题的方式。

So this all becomes part of that problem solving.

难免会让人感到挫败。

There is frustration that sets in.

也有些球员完全不把这当回事，反而把压力全消解了。

There are players also that some you can go the other way that don't take it too seriously, so they've completely deflated pressure.

这时候你就得跟他们聊聊，怎么认真对待，多在训练中应用起来。

In which case, you're now having to have conversations around that and how to take it a little bit more seriously and apply it in more practice.

所以，嘿。

So, hey.

这么说吧，就是这样。

Like, this is like, okay.

你觉得这有点花哨，或者类似的感觉。

You you think it's a bit gimmicky or whatever.

比如说，你走进一场比赛，觉得对手没那么强。

Well, this is like, well, maybe walking into a match that you perceive as being a bit easier.

你把压力放下了。

You're deflating pressure.

你松了劲，结果反而给了对手机会。

You're taking your foot off the pedal and so therefore you're giving your opponent an end.

对吧？

Right?

所以，你得先聊聊他们赛前的心理状态。

So you're getting to talk about the psychology of their preparation going into it to start with.

但不管怎样，这终究是一场博弈，你还是得动脑筋、做决定，所有事情最终都能回溯到根本。

But like anything, it's a game and you have to still problem solve and you have to make the decisions, but everything can always be related back.

所以作为教练，你怎么向球员传达这一点，至关重要。

So it's it's as a coach, like, are you framing it to your players is massively important.

没错。

Yeah.

对吧？

Right?

你得重视这场竞争，但善用牌面的意思是：比如对手的二发特别弱，你就要抓住机会，利用这一点——既然他们一局里只有一次二发，那这就是你专攻二发的绝佳时机。

You've got to place importance on that competitive event, but being able to use the cards is like saying, well, yeah, if your opponent has a really weak second serve and you need to take advantage of that and you can use that card where they've only got one serve for a game, then there's your opportunity to go work on attacking a second serve.

对吧？

Right?

然后你上场后想更主动，结果却老是失误，那这时候就是绝佳的 coaching 机会，可以和球员好好复盘一下。

And then you go out there and you try and be more attacking and you're making some errors or whatever, then yes, then that's now a great coaching moment with the player to talk through that.

对吧？

Right?

这中间有很多机会。

There's opportunities.

对于那些只有一发、而且一发比较弱的球员来说，这也没关系。

And for the person who has only got the one serve and has a weaker serve, it's okay.

我们可能会多犯一些错误，但关键是想办法在压力下把发球做得更好，别老是双误。

Like, we might make a few more errors, but let's figure out how to make this serve a little bit better under pressure so we don't make more, you know, double faults essentially.

不管球员是太轻视这个任务，还是太较真，或者特别沮丧，这些都没关系。

So this I think it regardless of the side of of of where a player goes down either not taking it too seriously or taking it overly, you know, or or let's say getting very frustrated with the task, that's all great.

作为教练，这还能帮你了解球员的应对方式、赛前准备和心理状态——尤其是那些没法经常去看球员打比赛的教练，他们得待在俱乐部里工作，这种观察方式就能帮你看到球员面对不同对手时的心理特点，从而在心理层面更有针对性地指导他们。

That all also gives you an idea as a coach as to where you know, for coaches that aren't able to get out there and watch a ton of their players play tournaments because they you know, that's their living is coaching and they have to be at their clubs or whatever, then this also may give you an insight into their sort of approach, their preparation, their psychology leading into into certain matches against certain opponents as well, which again, then gives you a leg up on understanding what you have to tackle as a coach from the mental side.

我完全同意。

Couldn't agree more.

所以我们才必须做这种事。

And that's why we have to be doing this type of thing.

因为如果我们不做，就根本没法真正理解球员是怎么比赛的。

Because if we're not, we're not really understanding how our players compete.

还有一点我想说的是，有些球员我们之前提到过，可能不太当回事，也有些太过较真。

And the other thing I will say is you have some players that we talked about who might not take it seriously, some who take it too far.

我们知道，真正的竞争者到了赛场上就会全力以赴。

What we know is that competitors compete.

所以只要你把他们放到竞争环境中，他们自然会想办法赢下来。

So if you put them in a competitive situation, they're going to try to find a way to win.

虽然赢不是全部，更重要的是你做事的方式，但把他们放在这种情境里，设定明确的期望——我们要打自己的球，

And while it's not all about winning, it's about the way you go about things, throwing them in these situations and creating expectations for what should happen that we're going to play our game.

我们要坚持自己的流程，

We're gonna use our routines.

我们要把它当成一场真正的比赛来对待，

We're going to treat it like a real match.

我们会付出全力，也要求他们必须做到这一点，

We're gonna you're gonna give that effort and requiring that.

这样才对。

That's good.

这样会让它显得不那么做作。

That's gonna make make that less gimmicky.

虽然没错，卡片确实给比赛增添了一点不一样的味道，这在常规锦标赛里是没有的，但你其实是通过设定一些限制和随机因素，让选手稍微措手不及，反而更贴近真实的网球环境，因为每场比赛都不一样。

And while, yeah, the cards add this little different flavor to it that you wouldn't have in a tournament match, you're just creating these constraints and some randomness in the system that just throws people off enough to make it actually look a little bit more like the real tennis environment because every match is different.

比赛从来不会按你预想的方式发展，你得随时准备应对各种情况。

It never goes the way you expect, and you gotta be prepared for anything.

如果你平时训练不这么练，那你就没真正为这些锦标赛做好准备。

And if you aren't training in that way, then you're not really fully preparing for these these tournaments.

但我真的很喜欢卡片这个点子。

So but I love the idea of the cards.

再说，我觉得最终你还是会把卡片收起来，就正常打，让比赛自然流畅地进行。

Again, I think eventually, you know, you take the cards away and you just play, and you let let things flow like a normal match.

但我觉得，特别是对年轻选手来说，让训练变得有趣、有竞争性很重要。

But I would say especially with younger players, you know, making it fun, competing.

我说的年轻，指的是十二三岁、十四五岁还在打比赛的孩子，给他们制造各种突发状况，看看他们怎么应对，同时给予支持。

And when I say younger, you know, younger kids playing tournaments twelve, thirteen, fourteen, fifteen, throwing these different situations at them and seeing how they handle it, you know, and giving them support.

而且，你得真正了解自己的孩子。

And, again, you just need to know your kid.

所以，他们能应付得来吗？

So are they gonna be able to handle it?

如果你觉得他们撑不住，那就得降低一点难度。

If you don't think they can handle it, you might need to go with a lesser constraint.

这点非常重要。

That's very important.

最后我要说的是，JP，你要清楚自己这么做的目的。

And the final thing I say, JP, is know why you're doing these things.

每一步都得有它的意义。

There needs to be a purpose behind it.

如果我知道某个球员容易紧张，比如发球时，那我们就会用不同的方式来锻炼他。

If I know that a player struggles with performance anxiety, you talked about serve, then we're gonna challenge them in different ways.

如果他实在吃力，我可能会先加一些帮他缓解的措施。

And if they're really struggling, I might add something that's gonna help them first.

你知道吗？

Like, you know what?

只要你认真执行你的流程，做好准备，就能多一次发球机会。

You're gonna get an extra serve if you go about your routines, if you prepare well.

但等你开始适应了，我可能会把这项特权取消，看看你能不能只用一次发球就应对自如。

But then once you start handling that, I'm gonna maybe take that away and see if you can handle now only having one serve.

所以我觉得，你得灵活调整，帮助他们也能取得成功。

So I think you you've gotta modulate that to help them have success as well.

是的。

Yeah.

我完全同意。

I absolutely agree.

而且我觉得，你刚才说的发牌方式，它的真正意义在于，这是一个绝佳的机会。

And I think the purpose of how you get the cards, like you just said there, but the purpose this is a great opportunity.

所以如果你安排一个完整的比赛，专门用来使用这些卡片，就能很好地聚焦训练目标。

So if if you're setting up a time, like, we're gonna have a whole match where we're gonna be able to, use the cards, This gives you an opportunity to really define your training on what you're working on.

如果你有两天时间用来训练他们处理这些卡片，而且你正在和一名球员一起训练，我们就回到表现焦虑这个问题上。

So if you've got two days to work on burning your cards and you're working on with a player, let's go back to performance anxiety.

我们正在和这名球员一起进行训练。

We're going we're going through with a player.

他在每分之间的例行流程。

They're in between points routine.

他会去摸一下围网。

They go to touch the fence.

他会用毛巾擦汗。

They use your towel.

他会做深呼吸。

They take their deep breaths.

然后他会开始专注于‘回球后多打一拍’和积极的自我对话。

They start focusing on the the surplus one player return plus one and positive self talk.

也许只有完成这些步骤，他才能在比赛前获得使用卡片的资格。

Then maybe that's the only way that they can earn cards before they go into the match.

所以这也能让你作为教练，非常明确地指出一个具体的改进方向，让球员一清二楚。

So this also gives you an opportunity as a coach to be, like, very specific on an area of development, right, that is very clear to the player.

对吧？

Right?

我想赚那些卡片，但唯一的方法就是专注做这一件事。

Like, I wanna earn those cards, but the only way to do it is by doing this by working on this one area.

对吧？

Right?

当然，这个方向可能包含很多内容，比如整套流程，对不常做的球员来说，一开始会挺复杂的。

Now one area can obviously be be very loaded with, like, going through a routine and, you know, is it can be extensive to start with, right, for a player that's not used to doing it.

但如果你强调这是唯一途径，那就会让球员意识到，必须认真投入，才能赚到卡片，顺利上场比赛。

But if you're going like this is the only way, then it places mega importance on committing to it in order to earn those cards to go into match play.

第一次你就得做到位。

You do it the first time.

对吧？

Right?

就像其他事情一样，你先做一次，然后从中总结经验。

Like everything, you do something once, you then identify the learning from it.

对吧？

Right?

所以下一周你再做一次，球员就会明白：得更用心了，因为想拿更多卡片，好在比赛里占点优势。

So then if you do it again the following week, the player now goes, okay, more commitment because I wanna earn more cards so I can go into that match with a better advantage.

是的。

Mhmm.

于是他们会加倍投入，专注于那些真正关键的事。

So then they're doubling down on what it is that they need to do in order to get to that point.

你懂的。

You know?

再说最后一点，关于目的性——你坚持得越久，球员就越当回事。

And then my last point with purpose as well is the longer you do something I feel in this situation, the more serious a player takes it.

比赛时间越短，你越清楚吧？

The shorter the competitive you know?

所以如果你用卡片，但只是用来打个十局决胜，那确实会显得很花哨，没人当真。

So if you're using cards, but it's for, a 10 breaker, then, yes, it's it's gonna be not taken as seriously as be very gimmicky.

只打一局的话，情况会好一点，但还是有点儿像噱头。

For one set, it gets a little bit better, but still a little gimmicky.

但你可以选择打满一整盘。

But you could say you're gonna play a whole set.

抱歉，应该是打满一整场比赛，你得认真琢磨怎么合理使用这些卡片，这时候感觉就不一样了。

You gotta figure out how oh, sorry, a whole match, and you've gotta figure out how to use these wisely, and then it takes on a different element.

因为玩家一旦认真起来，就会想：我可不想输。

Because, again, like, players do will get competitive and and be well, I don't wanna lose.

如果我要出去打一场三局两胜、可能要打三个小时的比赛，我可不想浪费时间。

If I'm gonna go play out there, potentially be out there for three hours playing a two out of three match, I don't wanna waste time.

我也不想输。

I don't wanna lose.

所以，这种情况下，他们的准备态度会认真不少。

So it does take on a little bit more of a serious element with their preparation.

但回到我最初的观点，就像你说的，关键在于目的。

But going back to my original point, like you said, it's about purpose.

作为教练，你使用发牌机制，是为了帮助球员成长吗？

You know, how as a coach, are you using the ability to earn cards for development reasons?

当然，真正上场使用这些牌、应对逆境，本身就是一种成长，尤其是心理层面的。

And then obviously going out there and using them and dealing with adversity with the cards is development within itself and especially from the mental standpoint.

对。

Yeah.

我明白你这么做的用意。

I know why you're doing it.

这特别重要，因为球员们一眼就能看穿。

It's so important because the players will see through it.

如果只是做做样子，你自己都不当真，纯粹为了做而做，他们马上就能察觉。你得说清楚为什么这很重要，把它和过去的比赛、训练联系起来，让他们看到这和未来要做的事有什么关系。

If it's gimmicky and you don't really care that much about it, but you're just doing it to do it, they're gonna see through that, explain why it matters, connect it to past performances, past training, and show them how it fits into what they're gonna do in the future.

你迟早会遇到类似的情况。

You're gonna run into situations like this.

你以前也经历过这样的情况。

You have played in situations like this.

这些事我们都遇到过，关键是我们怎么应对，这才是我们能掌控的。

These things have happened to all of us, and how we respond is what we have control over.

所以咱们就聚焦在这上面。

So let's focus on that.

还有，JP，这给了教练们另一种方式，能更灵活地帮助球员一步步成长。

And, you know, what it does, JP, it gives coaches another way to be really creative about achieving those incremental steps in the player's development.

对吧？

Right?

不只是练技术，还要考虑球员怎么竞争、怎么调整心态，这样就能在这些方面下功夫——有时候我们觉得，只要球员能在场上把球打过去，那就不错了。

So thinking beyond just the technique, but how people compete and how they are mentally, it gives you a chance to work in those areas, which sometimes feel like if I can hit get a person to hit the ball on the court, great.

但要是对手快得像闪电，啥球都能救回来呢？

But can they do that when someone's as fast as lightning and gets everything back?

那完全是另一回事了。

That's a different story.

他们能持续做到这种程度，从而取得成功吗？

Can they keep doing it enough that they can be successful?

这跟只是把球打到场地的某个固定位置是不一样的。

That's different than just getting the ball in the in the court in a certain spot.

所以，如果我们真想培养出有竞争力的选手，就得好好想清楚：不仅要设计出能制造压力的训练环境，规划好应对这些情况的策略和流程，还要把它们安排得当、沟通清楚，让球员明白期望是什么、支持在哪里，事后更要好好复盘。

So that's how we need to be thinking if we're gonna develop competitors, believe, really think out, put forethought into not only how to create these pressure environments, what kinds of plans and routines you're gonna use to work through these situations, but also how to set these up well and communicate it well so players understand what the expectations are and what the supports are, and also debrief these things really well.

就像你说的，真正重要的是从中学到了什么。

Like you said, the lessons learned because that's really at the end of the day what matters in these situations.

你从这些经历里学到了什么？

What are you learning from them?

你收获了哪些东西？

What are you taking away?

如果成功了，那当然好。

If you had success, great.

这样你就能带着这份经验去参加下一场比赛。

You can then carry that into your next tournament.

如果你遇到困难，那很明显，你就知道了自己需要改进的地方。

If you struggled, well then, obviously, you learn about what you need to work on.

你可能会开始尝试新的策略来应对这种情况。

Maybe you start coming with alternative strategies to deal with that situation.

这是一次宝贵的学习机会，教练们在做这些的时候，既要富有创意，也要有同理心，因为孩子们是在全力以赴。

It's a learning experience, great opportunity and coaches, you wanna be creative while being empathetic that these kids are putting their hearts out on the line.

所以我们做这些的时候，也要保持同理心。

So we wanna also be empathetic while we do it.

那看来今天这期节目就到这里吧，拉里。

Well, that seems like a good place to to wrap for this week's episode there, Larry.

延续上一期和迈克·巴雷尔的对话。

Building on from from the last episode with Mike Barrell.

这确实让你对训练有了全新的视角，不仅让训练更有趣，教练也能发挥很大的创意。

It certainly gives you a different perspective of how to approach training, certainly how to make it more interesting, and you can get highly creative with this as a coach.

对吧？

Right?

正如你刚才说的，拉里，要有明确的目标，具体一点，因为这工具对球员和教练的成长来说简直太棒了。

As you said there, Larry, have a purpose, be specific, because this can be an amazing tool for development for both players and coaches.

好的。

Alrighty.

那本期《冠军心态》就到这里了。

Well, that's a wrap for this episode of compete like a champion.

正如前面提到的，别忘了回头听听迈克·巴雷尔教练那期精彩的内容。

As mentioned, please go back and listen to the amazing episode with coach Mike Barrell.

你可以在 playerdevelopment.usta.com，或者苹果播客、其他任何你听播客的平台收听上一期《冠军心态》。

You can access, the previous episode of of compete like a champion on playerdevelopment.usta.com or on Apple or wherever you listen to your podcast.

想了解更多资源，欢迎访问 usta.com、playerdevelopment.usta.com，还有美国网协教练项目，他们正在推出大量实用工具和资料，全力支持全美各地的教练们。

For more information and resources, you can visit usta.com, playerdevelopment.usta.com, and USTA coaching, which is producing a lot of resources and information, some great tools for coaches as they are ramping up their efforts to to really help out coaches around The US.

不妨去逛一逛，我们下一期《冠军心态》再见。

So give that a little look, and we will be back next time with another episode of Compete Like a Champion.

那先这样，医生。

So until then, Doctor.

那我们就先到这里了。

And I are checking out.