Skill Drill: Drill Progression for Situational Pressure Training

欢迎来到《像冠军一样竞争》。

Welcome to Compete Like a Champion.

今天请到的是美国网球队心理表现总监拉里·劳尔博士，以及教练约翰尼·帕克斯。

You're here at doctor Larry Lauer, director of mental performance with Team USA Tennis and coach Johnny Parkes.

今天，我们为大家带来一个技能训练。

Today, we're coming at you with a Skill Drill.

我们接着上一集的内容，继续聊关于“坚韧自信的竞争者”的话题。

We're building off from the last episode talking about Resilient Confident Competitors.

拉里，我们准备了一些不错的训练，但在开始之前，我想把话筒交给你。

Larry, we've got some good drills here, but before we get into that, I'm gonna kick it over to you.

先帮我们简单回顾一下上一集的内容，为这个技能训练做个铺垫。

Give us a little recap from the last episode as we set up this Skill Drill.

上次我们深入聊了想培养什么样的选手，以及为什么有时候我们达不到目标。

So last time you and I talked in-depth about the kind of competitor we're trying to develop and why sometimes we don't get there.

坚韧自信的选手，就是那种你可以把他扔进任何情况下的选手。

The resilient confident competitors are the competitor that you can throw into any situation.

他们会想办法，会解决问题，会挺过去，会坚持下去。

They'll try and find a way, they'll problem solve, they'll work through it, they'll stick with it.

而为什么有时候人们做不到，可能是因为他们想太多，或者觉得面对这些问题很可怕，或者不相信自己的能力。

And why people sometimes don't and the reasons that they don't maybe because they they think that, you know, they're overthinking things or it's scary to address these things or they don't believe in their skill sets.

他们觉得这不够重要。

They don't think it's important enough.

但上次我们已经详细讨论过这些，也谈到了在压力情境下坚持例行程序的重要性。

But we went through all that last time and we talked about the importance of engaging in routines in these pressure situations.

这样你就能从分心和情绪化，转变为沉着专注，真正准备好反弹，打出你想打的那一分。

So you can go from being distracted and emotional to being composed and focused and really ready to bounce back and play the kind of point you wanna play.

所以这一集，像往常一样，会更偏实践，我们会深入探讨具体怎么做。

So so this is gonna be more of a practical, as always, episode where we dig into how you might do that.

我们还回顾了吉姆·劳尔博士的遗产，他去世了，他是“十六秒疗法”的创始人，写了很多书，网球界和体育界的很多人都读过。

And and we also reflected on the legacy of doctor Jim Lauer who passed away, the creator of the sixteen second cure, author of of of a lot of books that many many people have read in the tennis world and the sports world.

在我们设置技能训练时，这会引出一点“十六秒疗法”和四个R，就像上一集提到的，那是基于“十六秒反应”建立的。

And as we set up the skills drill here, it's gonna lead into a little bit of that that sixteen second cure in the four r's as we'd referenced in the last episode, which was built off that sixteen second response.

好的，Larry，如果你准备好了，我们就开始第一个。

So if you're ready, Larry, we'll get into the first one here.

今天给听众们准备了三个。

We got three for the listeners today.

好的。

Alright.

开始吧。

Let's do it.

开始吧。

Let's do it.

好的。

Alright.

我们要设置的三个不同的练习，第一个其实是写日记或者笔记本练习。

So the three different drills we're gonna set up, one is actually a journaling drill or a notebook exercise.

第二个是活球练习，最后一个是技能执行练习。

The second one is a live ball drill, and then the last one is a skill execution drill.

第一个练习是，我们在上一期节目里提到过，很多时候很多球员其实不敢直面问题。

So the first one is we talked about in the last episode how sometimes a lot of players are actually afraid to address the issue head on.

到底发生了什么？

What is actually going on?

我需要非常深入地照照镜子，承认到底发生了什么，这样才能去解决它，并且制定一个计划来克服它。

And I need to look in the mirror really deeply to admit what's going on so I can address it and and create a plan to move past it.

所以这个日记练习，首先，比如说，发生了什么？

So this this journaling drill is, first of all, let's say, what is happening?

为什么会发生？

Why is it happening?

我打算怎么应对？

And what am I gonna do about it?

这样就能过渡到第二个练习，因为它们是有关联的，发生了什么？

So as this leads into the the second drill, because it it can be connected, what is happening?

好，在这个场景里，我们要描述一下，好的。

Well, in this scenario, we're gonna describe, okay.

那么，到底发生了什么？

Well, what is happening?

我输掉了很多比分非常接近的比赛。

I'm losing a lot of really close games.

我经常打到30平。

I'm getting to 30 all.

我经常打到平分，但一到关键分就输掉很多比赛。

I'm getting to deuces, but then I'm losing a lot of games when it gets close.

好的。

Okay.

那为什么会这样呢？

Well, why is that happening?

这时候你真的需要写下很多东西。

Now this is where you have to really write down a lot of things.

你得闭上眼睛，回想自己在那些比赛中的关键时刻，想想那时候你内心是怎么跟自己对话的。

You have to close your eyes and think about being in those matches when you're in those moments and what is that self chat?

大脑在跟你说什么？

What is the brain talking to you about?

它在说什么？

What is it saying?

这一点我们真的需要理解。

This we really have to understand.

然后有时候我们会觉得这些想法不重要，就忽略了。

And then sometimes we dismiss those thoughts as not that important.

但你要记住，我们每分之间没有太多时间。

But if you remember, like, we don't have a lot of time in between points.

所以每一个进入我们大脑的想法都有可能影响我们的行为。

So every thought that comes into our brain has the ability to affect our behavior.

所以在这种情况下，我会把一切都写下来。

So in this scenario, I'm writing down everything.

我的自我对话是，首先，我感觉很紧张。

My self talk is, well, first of all, I'm feeling tight.

我感到紧张。

I'm feeling nervous.

明白吗？

Okay?

所以……

So...

然后这就导致我在场上运球时，感觉不太主动，没法打出所谓的我的比赛风格。

And that's then leading into me pushing the ball around the court, not feeling very proactive, not being able to play quote unquote my game.

所以我脑子里可能闪过的念头是，比如，就把球放到场上。

So the thoughts that might be going through my head maybe like, just put the ball in the court.

这是第一个。

That's one.

另一个可能是，我必须赢下这一分。

Another one might be like, I've gotta win this point.

否则，如果我发球，我就面临破发点，或者我必须赢下这一分，因为我在比赛中落后了。

Otherwise, I'm break point down if I'm serving, or I gotta win this point because I'm down in the game.

所以我们开始考虑比赛的实际比分了。

So we're starting to think about what the actual score of the game is.

很多外部的东西，比如比分压力、场上情况，都涌进我们脑子里，然后这些……

A lot of external things bleeding into our brains here in terms of the the score line pressures and what's happening and then what that...

这些让我身体僵硬，整个人都动不了。

What that's doing to my body, which is freezing me up.

好。

Okay.

我得把那些想法都写下来。

I gotta write down all those things, all those thoughts.

明白吗？

K?

可能是在我发球的时候。

It might be on my serve.

比分到了30平，我就想，我得把球发进去。

I get to 30 all and it's like, I gotta put the serve in.

我必须得把球发进去。

I've gotta put this in.

然后你第一发失误了，可能还下网了。

And then you miss the first serve and maybe you missed it in net.

你走到网前捡起球，往回走的时候，心里一直说别双误。

You walk to the net, you pick up the ball, you're walking back, you're saying don't double fault.

别双误。

Don't double fault.

好的。

Okay.

其实，正是这种想法导致了双误。

Well, that's what's creating it.

所以我们必须解决这个问题。

So we have to address that.

那我们该怎么克服它呢？

So how are we gonna move past it?

我们得建立一些东西，你知道，如果我们回到四小时前，也就是六十秒前，我们得在分与分之间建立一套固定的流程，一套对我们有用的流程，积极的身体反应，以及我们如何准备，从上一分过渡到下一分。

Well, we got to create, you know, if we go back to the four hours, the sixty seconds ago, we have to create that routine in between points, something that works for us, positive physical response, the way in which we're preparing and moving on from the previous point into the next point.

明白吗？

K?

我们必须做一些对我们有效的事情。

We have to do something that works for us.

我要不要试试毛巾？

Do I try out the towel?

我有护腕吗？

Do I have wristbands?

我要不要走到场上，把每个球都捡起来，然后慢慢挑两个我想用的球？

Do I go and pick up every single ball on the court and take my time choosing which two I wanna I wanna use?

有时候这其实不重要，但我就是想把场上所有的球都捡起来，因为这能给我时间冷静下来，呼吸，思考，然后继续。

Sometimes that it doesn't really matter, but I just wanna get all the balls on the court because it gives me that time to calm down, breathe, think, and move on.

好的。

Okay.

太好了。

Great.

现在制定你的计划。

Now create your plan.

有时候当我们发球时，试图摆脱这些负面想法或紧张情绪，我们只想着发球要怎么做。

Sometimes when we're serving then and we're we're trying to move past these sort of negative thoughts or the the the the nervous thinking, We're only thinking about what I wanna do with the serve.

好。

K.

发球，要么发向中路，要么发向外角。

Serve, put it down the tee or serve out wide.

我们不考虑下一拍。

And we don't think about the plus one.

所以我们实际上把压力都集中在把球发到那个目标上，而不是想得更远。

So we're actually loading pressure into just making that serve into that target rather than thinking beyond it.

好的。

Okay.

我打算发外角。

I'm gonna serve wide.

我打算打空场，然后找机会用正手打第三拍。

I'm gonna hit open court, and then I'm gonna look for my forehand on the plus two.

这就是我的套路。

So there's my pattern.

我想先布置好。

I wanna set it up.

好的。

Okay.

我打算发中路，球回到我的正手。

I'm gonna serve down the tee, comes back to my forehand.

我想打回对方身后。

I wanna go back behind the body.

如果球到我的反手，我想拉到场内，然后找机会用正手，不管是什么情况。

If it comes into my backhand, I wanna pull it court, and then I wanna look for my forehand, whatever it may be.

我们得把思路放到发球之后，几乎要假设发球一定能执行好，因为我们已经想到了发球后的第三拍和第四拍。

We gotta think beyond the serve so that it's almost a thinking that assumes that we're going to execute the serve because we're thinking beyond the into our plus one plus two.

但不管怎样，我们已经准备好了第三拍和第四拍，因为我们已经提前想过了。

But either way, we're ready for the plus one and plus two because we've already given it thought.

如果是接发球，我的接发球准备动作可能是在进入运动准备姿势之前先弹跳一下，放松肩膀，放松下巴，调整呼吸，这样就可以了。

If it's on the return, my return routine might be bouncing before I settle into my ready athletic position, relaxing my shoulders, relaxing my jaw, getting my breathing, and it might be okay.

第一发球的接发球回球走中路。

First serve return goes through the middle.

我不知道球会去哪里，但我会把球回到中路，然后做好回位。

I don't know where it's going, but I'm gonna put that ball through the middle and then I'm gonna get my recovery.

下一个回球我会拉对角。

The next one I'm gonna pull cross court.

这就是我接第一发球后的第三拍。

There's my return plus one of the first serve.

明白吗？

Okay?

所以我已经完全进入那个状态了。

So I'm dialed into that.

我的二发可能还行。

My second serve might be okay.

在这里我可以更主动一些。

I can be a little bit more aggressive here.

我可以更积极地加速，但我会选择打深斜线或者拉拍。

I can be more proactive with my acceleration, but I'm gonna go heavy in the cross court or with the pull.

所以在平分区，深斜线可能会绕过我的反手，或者我会提前打反手直线，你知道，那是一种拉拍打法。

So off the deuce side, heavy cross court might be running around my backhand maybe, or it might be I'm going to take my backhand early down the line, which is, you know, it's a pulling shot.

这就是我的计划。

So that's my plan.

我们一直在讨论这个。

We've talked about this all the time.

这和我们之前说的没什么不同，但从那个具体时刻开始练习和专注这个过程会很重要。

That's that's nothing new than what we've talked about, but that process and working on it from that specific moment is gonna be important.

所以这就引出了……

So that leads...

好吧，我就先说到这儿，拉里。

Well, I'll stop there, Larry.

先到这儿，说说你的想法。

Stop there, your thoughts.

嗯，这是个很好的练习。

Well, that's a great exercise.

我喜欢你开始深入分析球员在场上表现背后的原因，而不只是说“多花点时间”或“打中路深球”之类的。当然那些建议也不错，但你在触及球员在困难时刻挣扎的核心原因。

I like how you're starting to attack why you're seeing the behavior on the court, not just saying, well, take more time or go heavy middle or something, which again, those are good, but you're getting at the core reason why the player is struggling in those those moments where things they're struggling.

我很喜欢“加一”这个想法，它真的能把你的注意力从发球上移开，放到下一球上。

Love the idea of the plus ones and how that really kind of gets your attention so much off the serve and onto the next ball.

这样你就不会过度强调发球，这在那些时刻很重要。

So you're not maybe overemphasizing the serve, which is important in those moments.

另外我想补充的是，你提到的“四小时十六秒疗法”里，其实包含了一两次呼吸的概念，帮助你放下，从而重新专注于计划。

Other thing I would add is, you know, you talked about the four hour sixteen second cure embedded within that is the idea of a a breath or two to help you let go so you can refocus your mind on the plan.

所以你仍然会想到不要双误，那个念头可能会冒出来，但接着你会呼吸，接受那个念头，然后放下，重新专注于那个发球会给你带来什么，目标以及下一个球，或者也可以是你想抛球的位置，类似这样的，或者用你的腿发力向上。

So you're going to still think about don't double fault and that thought can come up, but then you're gonna breathe, accept that thought and let go and refocus on exactly what that serve is gonna do for you, the target and the next ball, or it could be where you want to toss to go, but something like that or using your legs and going up.

所以你要给自己一个非常具体的动作去专注，而不是专注于你想避免的事情。

So you're gonna give yourself something really specific to an action to focus on instead of what you're trying to avoid.

但呼吸是达到那个状态的方式，然后你完成你的例行程序，走到底线，然后出发。

But the breathing is gonna be the the way to get there and then you finish up your routine, you go to the line and off you go.

我觉得，当教练和父母听到这个，他们在想，嗯，我怎么能在这个过程中帮助我的孩子，我的球员呢？

And I think I think as coaches and parents listen to this and they're thinking about, well, how can I help my my child, my player in this process?

那么，你的工作就是激发想法，激发思考。

Well, your job here is to spark ideas, to spark thoughts.

你不能替他们回答。

You can't answer it for them.

你可能，你知道，你可能很了解你的孩子，你可能很了解你的球员，但他们必须自己去探索为什么。

You may you may, you know, you may know your child, you may know your player really well, but they have to explore the why.

所以你可以问一些发人深省的问题，当他们思考这个问题的时候。

So you can ask some thought provoking questions as they think through this.

好的。

Okay.

在那些时刻，你脑海里会浮现哪些话？

What's the phrases that come through your mind in those moments?

在那个特定的瞬间，你的大脑在告诉你什么？

What is your brain telling you in that specific moment?

当你走向发球线时，你感受到哪些身体反应？

What behaviors are you feeling as you approach the line?

你会感到紧张和紧绷吗？

Do you feel tight and nervous?

你得描述一下那种感觉。

Like, you've got to describe how that is.

这里的目标不是让他们真的去深究自己的感受。

And the goal here is not to get them to to really think about their feelings.

更多的是……

It's more...

只是要处理实际发生的事情。

It's just to address what is actually happening.

所以我们不想一直纠结于他们当下的感受，因为那样只会让情况可能变得更糟。

So we don't want to harp on the the feeling of where they're at because that only accelerates maybe at doing...

但我们确实需要他们正视正在发生的事情。

Happening more, but we do need them to address what's going on.

所以父母和教练，这其实是在引导他们，但球员自己必须成为那个，如果他们要从青少年阶段过渡到更高级别的话……

So parents and coaches, this is really about guiding them, but the player needs to be the one if they're going to work through from junior into sort of...

随着他们年龄增长，进入职业或大学阶段，他们必须自己诊断和评估自己的状况，因为他们最了解自己。

As they get older into into maybe the pros or to college, they've gotta be the ones to sort of self diagnose and assess what they're going through because they're the ones that are going to know the best.

我们只需要让他们去思考这个问题。

We just have to get them to think about it.

我们不想自己直接下结论，告诉他们是什么……

We don't want to jump to the conclusion ourselves and tell them what's...

为什么他们会经历这些。

Why why they're going through it.

我们需要提出一些问题来帮助他们意识到这一点，然后帮助他们从自己的思考和角度写下他们为什么会经历这些。

We need to spark some questions to help them recognize and then help them write down why they're going through it from their own thinking, their own perspective.

我们甚至可能知道原因，或者根据我们的经验对问题有很好的了解，但让他们自己说出来、面对它非常重要，因为他们会开始接受它，对吧？

And we may even know why or from our experience have a pretty good idea what it is, but getting them to say it, address it is huge because they start to own it, right?

并且变得脆弱。

And become vulnerable.

我们知道脆弱可以是一种力量。

And we know that vulnerability can be strength.

它本身就是力量。

It is strength.

所以让他们去探索，并帮助他们意识到这些是正常的感受，比如在压力时刻感到紧张。

So getting them to explore and helping them realize that these are normal feelings like feeling tight in pressure moments.

所有职业选手都会谈论这个。

All the pros talk about it.

关键是你打算怎么应对它。

It's what you're gonna do about it.

然后深入到那个核心的理解，就是为什么。

And getting to that core understanding of why.

所以如果你在帮助球员，不要只停留在“我紧张了”，然后直接给他们答案，而是说，我们来谈谈为什么会有这种紧张，理解这是正常的，这样我们才能真正开始解决核心问题。

So if you're trying to help the player don't stop at I'm getting tight and then give them the answers like, well, let's talk about why that tightness is there and understand that that's normal so that we can really start to address the core issue.

也许他们害怕，而我们没意识到他们对某个击球有疑虑，或者有一些过往经历，你知道，某个你根本没想到的情况，从之前的比赛或对决中回到他们脑海中。

Maybe maybe they're afraid and we don't realize they're have some kind of doubt about a certain stroke or some history, you know, some situation you're not even thinking of that's coming back into their brain from previous tournament or match.

所以让他们说出实际发生了什么，这一点非常重要。

So that's why it's so important to let them verbalize what actually is going on.

太棒了。

So awesome.

那这就引出了第二个练习，就是让我们用30岁的视角，或者平分（deuce）的视角来看。

So that tees up then getting into, the second drill here, which is let's take that 30 year old perspective or the deuce perspective.

我们会用30岁的视角，你知道，在大学里，我们，我们……

We'll do 30 year old, you know, in college here, we we...

你打的是突然死亡平分（sudden death deuce）。

You play, sudden death deuces.

当然，如果你不是带青少年选手，你可能会打占先制，你知道的，就是有优势分那种。

Obviously, if you're if you're not, you're doing juniors, you're gonna be playing out, add, you know, advantages.

但30平是个关键时刻。

But 30 all is a pivotal moment.

那时候压力开始最大程度地累积。

That's when pressure starts loading in the most.

所以第二个练习是活球练习，就是从30平开始打一盘。

So the second drill here is a live ball where you're just playing a set from 30 all.

作为教练，或者作为球员……

And as coaches or as play...

球员可以把他们的日志或笔记本放在旁边，但你们要打完这一盘，既当发球方也当接发球方，记录从30平开始你赢了多少个发球局，赢了多少个接发球局。

Players can have their journals by the side of them or their notebooks by the side of them, but you're playing out this set both as the serve and the returner, logging how many service games you win from 30 all, how many return games you win from 30 all.

现在关键的部分是在局间。

Now the key component here is in between games.

比如说换边的时候，快速过一下笔记本上的内容，但速度要很快。

Let's say the changeover is going through that notebook process, but very quickly.

好的。

Okay.

这个念头在这场比赛里突然冒了出来。

This thought crept into my mind in this game.

好的。

Okay.

所以下一次，我得用更专注于过程来替代那个念头。

So next one, I've gotta replace that with doubling down on the process a little bit more.

好的。

Okay.

所以那个声音一直在我脑海里挥之不去。

So I can't get that voice out of my head.

我需要一个替代的说法。

I need a replacement phrase.

所以想一个替代的说法吧。

So come up with the replacement phrase.

是的，好的。

It is, okay.

弹跳你的双脚。

Bounce your feet.

准备好接发球。

Get on top of the serve.

加油。

Let's go.

不管是什么。

Whatever it may be.

像这样简单的一句话，用来替代“哦，我只需要把球发进去”，可能就足以帮你渡过难关。

Something as simple as that to replace the, oh, I just gotta put the serve in can be enough to get you over the hump.

确实可以。

It really can.

所以不一定非得是一个非常详细的短语。

So it doesn't have to be a, like, a extremely detailed phrase.

可以只是一些更积极的话。

It can just be something more positive.

加油。

Let's go.

你可以的。

You got this.

站起来。

Get up.

让脚步继续动起来。

Let's, you know, keep those feet going.

你可以的。

You got this.

打得顽强一点。

Play tough.

不管是什么，基本上就是让自己振作起来。

Whatever it may be, it's digging yourself up, basically.

所以从30平开始打一局，根据你喜欢的打法，你可以给对方施加一些压力。

So playing a set out from 30 all and depending on what you like to do, you can put some pressure on there.

我们之前说过，韧性也包括应对压力的能力。

We talked about resilience is also the ability to deal with pressure.

如果你输了一局，可能里面就有文章。

If you lose a set, maybe there's something on it.

你知道，我们在这里不介意做点……

You know, like, we don't mind here doing a...

对青少年，你要小心，不能过度进行体能惩罚。

You gotta be careful here with juniors and physical punishments too much.

但如果你和队员关系不错，我们和这里的大学队员关系就很好。

But if you have a sort of a good rapport, we have good rapport with our college guys here.

如果这一局里加点别的赌注，那就会让比赛更重要，压力也更大，这样你也可以那么做。

And if there's a little bit of something else on the on the set, then it places a bit more importance, layers in a little bit more pressure, then you can do that too.

这就是我给你准备的第二个训练，拉里。

So that is the second drill I've I've got for you there, Larry.

嗯，你知道，情境训练或者比分训练，我觉得非常有价值。

Well, you know, situational or score training, think is extremely valuable.

而且我觉得重要的是要认识到从场外到场内这个递进过程，就是你刚才说的那个。

And I think it's important to recognize the progression from off court to on court that you're that you're talking about.

你是在识别一个具体的、属于表现问题的情境。

You're identifying a specific situation that is performance issue.

这个问题有多大呢……

How big an issue it is is...

谁知道呢？

Who knows?

但是……

But...

然后你在训练中就在那种情境下练习。

And then you're practicing it in that situation in practice.

我觉得这非常有价值。

I think that's extremely valuable.

这给了球员一个真正探索如何处理这些情况的机会，让他们得到重复练习。

That gives the player a chance to really explore how they wanna work through these situations, gives them reps.

压力水平不会像大学比赛或青少年锦标赛那样高。

The stress level is not what it's gonna be in a a college match or a junior tournament match.

我们不指望那样，但这在某种程度上是好事，因为这让他们在较低压力的环境中获得一些成功，而这个环境与他们比赛中将要面对的情况相似。

We don't expect that, but that in some ways is good because that allows them to get some success in a lower stress environment that's similar to what they're gonna deal with in a match.

所以作为场上的教练，如果你这样做，重要的是不要迷失在击球执行或战术中。

So it's important as the coach on the court if you're doing this not to get lost in the execution of the shots or the strategy.

显然，你必须注意这些，但你真的也要注意他们在分与分之间做了什么。

Obviously, you gotta pay attention to those things, but you really also wanna pay attention to what they're doing in between points.

他们是否遵循自己的常规？

Are they following their routines?

他们是否执行了你制定的计划？

Are they doing the plan that you set out?

因为如果他们不这样做，你实际上并没有训练任何一致的、有计划的应对方式。

Because if they're not, you're not really training any kind of consistent planned response.

你就是在随便打打。

You're just kinda doing whatever.

所以你得跟他们确认一下，看看他们脑子里在想什么。

So you're gonna need to check-in with them what their thinking's like.

他们有没有按步骤来？

Are they doing their steps?

但不是说他们只要做了那些步骤就行，比如去拿毛巾、深呼吸、重新专注于计划、带着能量回来、最后做那些仪式动作。

But not if they're just doing their steps, you know, going to the towel, taking a breath, refocusing on the plan, coming back with energy, doing the rituals at the end.

但这些步骤真的有效吗？

But are those steps effective?

能不能把他们的注意力从上一分转移到当前这一分？

Is it moving their mind from last point to current point?

他们是不是真的对某个计划有投入感？

Do they feel committed to a plan?

当他们站到发球线前时，脑子里是不是很平静？

Do they have a quiet mind as they step to the line?

所以这些都是你要检查的事情。

So all these things you're gonna be checking on.

你可以从他们的打球方式中推断出来，但最好还是直接谈一谈。

You can infer that from the way they play, but best to talk about it.

这就是你去做教练工作的原因，对吧，是为了了解他们正在经历什么，然后帮助他们解决这些问题。

That's why you're out there doing this coaching work, right, is to understand what they're going through and and then helping them work through it.

所以，非常重要的是，你要真正关注他们分与分之间努力的实际质量，如果你愿意这么说的话。

So extremely important to, you know, really kinda dial into the actual quality of that between points effort, if you wanna put it that way.

而且我觉得，显然，教练们能看到他们是否做到了。

And I think, obviously, coaches can see if they're doing it or not.

但是，让球员在每个换边时给自己打分，对。

But then having the players grade themselves at every changeover Mhmm.

我觉得我的常规动作做得怎么样？

How well did I feel like I did my routines?

嗯，如果我每个分后都做了，那就是满分十分。

Well, if I did it after every point, then it's a 10 out of 10.

如果我不是每个球都做，而是隔一个球做一次，那就是十分里的五分。

If I wasn't doing it after every point and it was every other point, then it's a five out of 10.

我只有一半的时间在做。

I'm only doing it 50% of the time.

我就想，好吧。

I was like, okay.

那结果自然会跟着过程走。

Well then, results will follow the process.

所以如果你……

So if you're...

如果你赢球和输球差不多，而且你只有一半时间在做你的常规动作……

If you are winning games, losing games evenly, you know, and you're 50% doing your routine...

在分与分之间的常规动作，那这就是问题的一部分。

In between point routine, then, you know, that's part of the that's part of the problem.

所以，是的，教练们，你们能看到这一点。

So, yeah, coaches, you get to see it.

球员们需要对自己诚实，给自己打分，看看自己做得怎么样。

Players, they need to they need to be truthful with themselves and grading themselves on how well they're doing.

而且，显然，他们的目标就是不断提高自己做事的表现。

And, obviously, their goal is to keep increasing how well that they're doing something.

好的。

Alrighty.

那这就把我们带到了第三个方面，这其实更偏向于执行力的训练。

So that moves us into the third side, which does actually bleed into more of an execution drill.

你知道，当比赛压力上来的时候，球员们通常会有两种表现。

You know, when pressure loads in into a game, players can either go two ways.

可能会有很多执...

There can be a lot of ex...

可能会有执行上的失误。

There can be the execution errors.

有些球员其实打得非常激进，但可能只是状态不佳，就是打偏了，打长了，或者下网了。

Some players actually play super aggressive, but may just have an off day, just missing wide, just missing long, just missing in the net.

有些球员会选择另一种方式，我觉得这是更常见的，就是更防守、更被动。

Some players go, which I think is the more common way of going, which is more defensive, more reactive.

我会在场地更深的位置打。

I'm gonna play a little deeper in the core.

我会尽量把球打回去。

I'm gonna make balls.

这几乎是一种碰运气的策略，希望对手失误。

It's almost like a a strategy of hope, hope my opponent misses.

这也有它的道理。

Now there's something to that.

能把球打回去并做好防守，这很好。

Being able to make balls and defends, that's great.

你的对手偶尔当然会给你送分。

Your your opponent will, every now and again, obviously, give you errors.

但他们的水平越高，给你的失误就越少，而且他们更愿意在关键时刻主动拿下比赛。

And the higher level they become, though, the less errors they give you and the more that they're willing to actually take the match away from you in those moments.

所以他们打的是主动进攻的网球。

So they play proactive tennis.

而这其中一部分显然是执行力。

And so part of that is obviously execution.

你能否站出来，取决于你对自己执行力的信心。

Your ability to step up is your confidence in your execution.

那我们就来聊聊那种坚韧自信的竞争者。

So let's talk about that resilient confident competitor.

这其实就引向了信心方面——我们需要一个强调执行力的训练，来帮助建立信心，让你在关键时刻能站进场内，占据空间，打得更有主动性、更有攻击性，而不是想着“哦，这是我的球，该打了”。

This is really now leading on to the confidence side of it is we need a drill that does emphasize execution to help build confidence that in those moments, you can step inside the court, take space, play a little bit more proactive and aggressively when when when it's there and not, oh, there's my ball to hit.

我有正手机会。

I've got my forehand.

我可以更积极一点，抓住机会，掌控这一分，但现在我又要退回去，继续打安全球。

I can be a bit more aggressive here and take advantage and get control of the point, but now I'm gonna sit back and I'm gonna roll balls again.

好。

Okay.

嗯，这里确实存在执行方面的信心问题。

Well, there's a confidence issue there in the execution.

所以最后一个训练很简单。

So the last drill is a very simple one.

每次训练结束时都做。

It's the end of every practice.

你设定一个数量，可以是十个、十五个、二十个，随便多少。

You set a number, could be ten, fifteen, 20, whatever it is.

这个训练要专注于中场正手截击，稍微移动一下位置，但关键是让他们向前迎球，并且打得有攻击性。

And it needs to be a drill that is focused on So it could be mid court capping forehands, moving them around a little bit, but essentially getting them to move onto a ball, forwards onto a ball, and being aggressive with it.

所以……

So...

但他们必须连续完成十个。

But they've gotta make 10 in a row.

如果你想加入干扰因素，我们之前提到过在干扰下执行，或者说韧性就是应对和管理干扰。

And if you wanna add in that layer of distractions, we talked about being able to execute under distractions or resilience is about dealing with distractions and managing them.

这个可以玩得有点意思。

You could have you could have a bit of fun with this.

如果是青少年，而且你们是小组训练，可以让人在你要击球前喊叫，试图干扰你。

If you're juniors and you're in a group, you could have people shouting, you know, like trying to put you off, right before you hit.

你知道，我知道我们大学队的那些家伙喜欢这么干，他们之间会互相较劲。

You know, I know our college guys like to do it and, you know, they get into it with each other.

他们彼此很了解，所以他们会互相起哄。

They know a lot about each other, so they'll, you know, they'll get into it.

但我觉得对青少年来说，可以玩得开心点，让他们在接触球前喊一喊、叫一叫，这样能帮助他们明白，必须集中注意力，不被干扰。

But I think with juniors, you can have some fun with it, get them to shout, get them to scream a little bit right before contact, and that helps them understand that they've got to channel that focus to not get distracted.

现在有执行层面的问题。

Now there's execution layers.

第一层可能还行。

The first layer may be okay.

我就是要主动出击，在场上任何地方加速。

I'm just gonna be proactive and accelerate through the court anywhere.

只要把球打进去，但必须用正确的方式打。

Just put that ball in, but it's gotta be hit the right way.

而且，你知道，当我们说大力击球时，我们是在瞄准大目标，以建立信心。

And, you know, when we say we hit big, we hit big to big targets when we're trying to build confidence.

第二层显然是让目标变得更小。

The second level level is obviously making those targets smaller.

所以现在我可以把那些球道放在中间，不管你是用a、b、c、d，还是从平分区到占先区的1、2、3、4号球道，随便你怎么叫。

So now I could put those lanes down the core, whether you go a, b, c, d or lanes one, two, three, four from deuce to ads, whatever you call them.

现在我们可以说，好吧，这一球必须落在a或d球道，或者1号和4号球道，反正还是随便你怎么叫。

Now we can say, okay, well, this shot now has to go in either lanes a or d or one and four, well, again, whatever you call them.

然后下一层是让目标变得更小。

And then the next layer is making the targets even smaller still.

显然，随着技能水平的提高，这些目标会变得更小。

And, obviously, those targets get smaller as skill gets higher.

所以关键是确保你设定的目标与当前训练的技能水平相匹配。

So it's making sure you've got the appropriate targets for the skill level that you're working at.

我们喜欢在训练结束时做这个，因为球员这时候已经累了，可能身体上和精神上都有点疲劳。

And we like to do it at the end of practice because the player is fatigued, probably fatigued a bit physically and mentally.

所以在训练快结束的时候，你必须专注于排除干扰，比如队友或训练伙伴在你击球前大喊大叫，然后还有执行动作的要求，这就增加了一些压力。

So right at the end of practice then when you have to focus on eliminating the distractions of maybe a teammate or a a training partner kinda screaming before you hit a shot, and then there's an execution thing, then that is layering in a bit of stress.

不完成执行训练，就不能离开训练场。

You can't leave practice until you've done the execution drill.

所以，是的，当球员在精神和认知上更疲劳时，耐心会少一些，身体也累了，但他们仍然必须完成执行。

And so, yeah, when the player's a bit more mentally, cognitively fatigued, the patient is a little less, they're physically fatigued, but they still have to figure out the execution.

我觉得当他们克服这个困难时会帮助建立信心，然后他们会想，哇。

I think that helps build confidence when they get over that and going, wow.

那很难，但我做到了。

That was tough, but I managed to do it.

现在我的训练完成了，离开训练场时我感觉非常好。

And now my practice is done, and I feel great about myself leaving practice.

这就是我要跟你说的，Larry。

So that's what I got for you, Larry.

希望这些都能一环扣一环，听起来合理，但这是我们在这里喜欢做的事情，也是我们在青少年和USTA那边做过的事情。

It's sort of hopefully all leads from one to the next makes sense, but that's something we like to do here and something that we've done with with juniors there and, you know, USTA.

我知道他们喜欢在训练结束时用一些专注于执行力的练习来收尾，然后……

I know they like to finish off with with drills that focus on a little bit of an execution drill to finish off practice and...

我觉得这再次展示了我们从做某件事到让它变得更高级的进步过程。

I think it's again, shows us progression from doing something and then making it more advanced.

先是一个更简单的版本，然后我们会让它变得更有挑战性，接着你加入这些干扰因素。

A more simple version, and then we're gonna make it a little bit more challenging, and then you're throwing in these distractions.

你知道，我发现你在试图找到那些真正能影响到那个球员的干扰。

You know, I find that you're you're trying to find distractions that really kinda get to that player.

因为有些球员不会被随机的噪音打扰。

Because some players won't be bothered by random noises.

他们不会受影响。

They'll be unfazed.

但如果你说了一些关于他们发球的话，他们突然就会很在意。

But if you, you know, say something about their serve, they're suddenly gonna be really bothered.

所以关于这一点，每个人都需要明白的是，需要有很好的信任基础。

So the thing about this too everybody has to understand is there there needs to be a good level of trust.

你需要创造一个合适的环境，一个安全的环境，让你可以在这个基础上进行训练。

You need to create the right environment, a safe environment where you can work on this thing.

你必须建立那种关系，让球员明白你是来帮助他们解决这些问题的。

You gotta have that relationship where the player understands you're there to help them work through these things.

这不是用来惩罚他们或者只是对他们发火。

This is not being used as sort of a, you know, a punishment or just getting after them.

所以……

So...

而且我觉得你可以把这看作是更高级的训练。

And I think you think about this is more advanced.

所以我觉得你应该在做了其他事情一段时间之后，再考虑做这个。

So I think you think about doing this after you've done the other things for a while.

比如在场外写日记，甚至想象他们想要如何回应。

Where you've done the off court journaling, even visualizing how they wanna respond.

你已经完成了那30场比赛。

You've done the the 30 all games.

你已经做了常规的得分和例行程序，而且他们表现不错。

You've done normal scoring and using routines and they're having success.

然后你会觉得，好吧，你处理这些事情处理得挺好的。

And then you're like, okay, you're handling these things pretty well.

那我们就再提升一个档次，解释一下为什么。

Let's let's bring it up a notch and and explain why.

确保他们理解并同意。

Make sure that they're on board.

你提到的一件事让我很感兴趣。

One thing you mentioned is really interesting to me.

我想再提一下，就是球员在压力下可能不够积极或者打不出那种更有攻击性的风格，其中一个原因是因为他们年轻的时候得到了错误的反馈，比如只是把球放好，不失误。

I'm just gonna bring it up back up now is that one of the reasons why players might not be aggressive or play a a more, you know, sort of aggressive style under pressure is because they get false positives when they're younger that, you know, just putting the ball on plan, not missing.

我觉得你知道，你因此得到了奖励。

I think you're rewarded for it as you know.