NBA巨星-史蒂芬.库里 教篮球大师课（中英字幕）

P1

旁白

There's one thing that all great shooters have in common,

所有伟大的射手都有一个共同点

and that's complete control over their mechanics.

那就是彻底掌控他们的(投篮技巧)机制

That's not something you're born with.

那不是你天生就有的

You have to practice it.

你必须练习它

Being great in competition means relentlessly focusing on the small things.

In this class, I'm going to show you my mechanics and how I structure the work that I do.

You have to get in the gym and put a ball in your hands and work on your mechanics every single day.

If you can commit to doing that, you can be as great as you want to be.

That was my walk.

技巧展示！！！！

STEPHEN CURRY'S MASTERCLASS

In troduction: Write Your Own Story

Growing up, I was always the littlest guy on my team.

Even now, I think I still am.

And so when I speak to those undersized guys that are trying to find out how they can make an impact on the team, how they can be vocal leaders, you can lead by example.

• undersized 小于正常尺寸的
• vocal leaders 有话语权的领袖
• lead by example 以身作则

You can be the hardest working guy on the team.

The first one in, last one out type of mentality.

• mentality 心态 ; 思想状况 ; 思想方法

That underdog kind of thought process is something that drove me for a very long time to prove naysayers wrong.

• underdog kind 不被看好的一类人
• thought process 思考过程
• to prove 去证实
• naysayer 否定者

But mostly, it's all based on the confidence that you have in yourself.

• mostly adv.主要地;一般地;通常
• it's all based on 这一切基于——
• confidence 信心；自信

You don't listen to what anybody says you can't do, because you know that you can.

It might be tough.

• may 可能；也许 ，过去式： might过去分词： might
• tough 艰苦；困难

You might have to overcome a lot more than the next guy next to you, but that's what makes it all worth it.

• overcome 克服；战胜
• next prep.紧靠……旁边，贴近
• next guy next to you 紧挨着你的其他人，你身边的人。
• all worth it 一切都值得

You can impact people by how you approach your every day.

• approach n.方法;  (待人接物或思考问题的)方式

And that's something that I still try to do.

并且这些依然是我再努力去做的。

There were two huge turning points in my life when I kind of understood a lot about myself and the certain decisions that I made.

• huge[hjuːdʒ]

adj.巨大的;极多的;程度高的;非常成功的;走红的

比较级： huger 最高级： hugest

• turning point 转折点
• kind of
• understand 过去式 过去分词 understood

v. 懂;理解;领会

• certain decisions 某些决定；决策

I didn't necesarily regret them, but it exposed me to my own kind of confidence and thought process.

• necessarily [ˌnesəˈserəli]

adv.必要地;必然地;不可避免地

• regret [rɪˈɡret]

 n.后悔;遗憾;懊悔;痛惜;失望

v.懊悔;感到遗憾;惋惜;有礼貌地或正式地表示抱歉、痛惜或悲伤

• expose [ɪkˈspoʊz]

 vt.使面临，使遭受

exposed me to 使我（如何）

• own

adj./pron.自己的，属于自己的;自己所用的，具有自己特点的，特有的;自己做的，为自己的

own kind of confidence

属于自己的一种特有的自信

• thought process 思维方式（我觉得这样翻译更佳）
• thought [θɔːt]

 n.想法;看法;主意;记忆;心思;思想;思考能力;思维过程;思考;思维;考虑;关心;意图

v.认为;以为;想;思考;思索;思想;琢磨

think的过去分词和过去式

• process /[ˈprɑːses , prəˈses]

 n.(为达到某一目标的)过程;进程;(事物发展，尤指自然变化的)步骤;流程;做事方法;工艺流程;工序

v.加工;审阅;审核;处理(文件、请求等);数据处理

v.列队行进;缓缓前进

adj.经过特殊加工的;(用化学方法等)处理过的;照相制版的;三色版的

第三人称单数： processes复数： processes现在分词： processing过去式： processed过去分词： processed

派生词： processing n.

And when I was a freshman, i didn't take a chance at trying out for the varsity team.

I felt a little scared, a little nervous.

And I think I took the easy way out trying to play JV and not really put myself out there and shoot for the moom.

And about halfway through my JV season, I really regretted that decision.

Because I felt like I was good enough to play on the next level.

But I didn't really have that belief to put that into action when the time mattered.

• belief[bɪˈliːf]

 n.相信;信心;看法;信念;信仰;

• into action 

付诸实施

• the time mattered

关键时刻/机会来临

And so I told myself I would never be timid about anything like that ever again.

• timid[ˈtɪmɪd]

 adj.胆小的;胆怯的;羞怯的;缺乏勇气的

• ever again

再次

And then fast forward to my senior year in high school

I wasn't getting recruited as heavily as I thought I was supposed to.

• recruited as heavily as 大量招募

The waiting process trying to get recruited was really stressful.

• get recruited 被招募
• stressful [ˈstresfl]

 adj.压力大的;紧张的;压力重的

It really nagged at me pretty much every day.

It drove me to work hard.

But then when I didn't have any patience then.

I was getting frustrated with the process because I felt like that the time that I put in and my own belief in my game after that point wasn't being reflected in the scholarship offers and the attention from the big-time division I schools.

And none of it worked out.

So it wasn't a great feeling.

But when I was able to pick a school in Davidson.

It was in a real small school, Nobody knew about them from a basketball standpoint that I was able to create my own journey and my own story and understand the power and the beauty in that

And embracing it.

It taught me patience.

It taught me to appreciate opportunity you have and that everything happens for a reason.

And that everything happens for a reason and to embrace whatever your story is.

And the rest is history.

I'm Stephen Curry, and this is my MasterClass.

P2

更高的出手点可以让自己在高级的比赛中，避免被盖帽，顺利出手。

改变投篮的姿势是非常困难的！ 需要长时间，以及大量的重复训练。你可能会感觉的沮丧，难受，气馁。但是请对自己充满信心！

不断地练习，优化调整你的投篮。会使你变成更好的投手，完全不同于以前的自己！是自己可以在更高一级的比赛中，适应与应对更强力的防守者。

Shoot From the Ground up

在头上投篮/投篮来自从地面向上

不管是任何的动作后衔接投篮终结，你的投篮机制都是一致的，都需要从地面垂直向上。

• 十个脚趾平行，朝向篮筐。

库里为 脚趾平行偏向篮筐 10-15度

• Finding what that balance is something that you need to get out on the floor.

And just see what feels comfortable.

自己去尝试，踩在地板上去感受。看哪种角度自己觉得最舒服，找到平衡。

Load Your Lower Body

下半身主导发力

• 用下肢发力，不要膝盖内扣，足弓隆起（可以激活臀肌防止膝内扣），

• 肩膀，脚趾，臀在同一垂线上。

• 膝盖不超脚趾，防止失去平衡。

• 膝盖在脚趾后，保证臀大肌发力。

• 保持平衡，双腿同时发力，出手侧的腿发力更多。

• 核心发力，找到双脚足弓隆起的感觉。让力量顺利的从地面由下肢传导至指尖！

• 核心保持刚性爆发，一气呵成。再加一个漂亮的延展手型。

Lower Body：Common Mistakes

下肢常见错误

拍下自己的视频了解自己的机制。

• One foot in front of the other一只脚在另一只脚前面

• Pointing knees in or out膝盖内扣或外翻

• Pointing knees away from basket膝盖没对准篮筐

• Knees in front of toes: Not properly loading hips

膝盖在脚趾前方，会使臀部不参与发力。使投篮射程变小。

正确的投篮细节

• Point all 10 toes in the same direction

十个脚趾朝向一致（向篮筐）

• Load your hips and drive through your arches

臀部发力并且 发力由地面穿过足弓向上发力

Hand Positioning

手的位置

手掌不能紧贴篮球

手指指腹贴住篮球

想象篮球重力中心点，你的手应该放在重力中心点对的那条中垂线上。

有个方法 就是手指放到打气孔的地方。

Where to Aim

瞄哪（瞄篮点）

把篮球从上往下扔进篮筐，脑子里找用手使球从上往下落下的感觉。

不是让球直飞篮筐，那样会打到篮后沿。

Release

出手

出手的位置非常重要，可以让防守者必须在更近的位置才能干扰投篮。

肘部在眼睛上方，同时从侧面还能看到眼睛。而不是一直往上遮住眼睛。

出球后手指向下，说明充分拨球，手肘伸展(打直）

延展手臂，注视篮球。

• Remember to release high with a gooseneck finish

记住出手后要保持高度，并且以天鹅颈（压腕手指冲下）的出手姿势。

• See the workbook for training progressions

有关培训进度，请参阅工作簿

Release: Common Mistakes

出手点：常见错误

• Fanning shooting hand

外展投篮手

• Thumbing with off-hand

辅助手拇指不发力

• Finishing too high

出手后手臂太高

篮球的弧度不能太高，应该是45-48度.高于这个弧度，篮球会失准。

• Finishing too low

出手后手臂太低

• Finishing across the body

出手后手臂穿过身体

不能遮住眼睛，需要双眼都看到篮球框。

p2

关注命中率 记录数据 自我比较

Set high expectations for accuracy

P3

P5

膝盖臀部 便于出手的点

基于三种运球的结合

身体中立，鼻子在中线。

背后 稳定像体前一样

所有动作都应该可以立刻收球投篮

qu

运球有强度和攻击性

减少球在空中不受控制的时间

结合三种动作

P6

经过运球后 投篮时，身体状态应该和静态投篮一样。

投篮前大力运球，目光一直看篮筐。

不要犹豫，直接出手。

最后一次收球前的运球一定要大力，可以更好的运用下肢力量。这样避免用手去够球，扰乱原有的投篮机制。

也可以更好的衔接突破和变换节奏迷惑防守人（拜佛）

Bring the ball across your body

收球穿过身体

大力运球，球在臀部的高度后收球（穿过身体）至投篮手。直接投篮。

Pickup form shooting

收球投篮

即使加入了运球动作。机制还是和静态投篮一样。

大力运球收球投篮，运球期间目光一直看篮筐，命中五个后退一步。

原地运球熟练后，可加入三种变相动作后收球投篮。

Godd mechanics create confidence

努力和标准的训练可以让自己再出手的时候更有自信。对自己有自信，无论之前命中率和手感如何！

球出手后永远专注于下一次投篮！

Review: Pickup shooting concepts

复习：收球投篮的概念

• One ball pound+shoot

单手运球一次+投篮

• Keep your eyes on the rim.Dribble hard into your shot.

• Don't reach across your body for the ball.

投篮手不要到另一边去

• Start just a few feet in front of the rim.

从靠近篮筐的地方开始

• Shoot five with each hand from each spot.

每个点每只手投五球

• Progress away from the basket.

逐渐远离篮筐

• Your mechanics stay the same as form shooting. Just add the dribble.

• Load your hips and drive through your arches to generate power.

重心在臀部，从足弓发力。

• Crossover right to left+shoot

从右向左交叉运球+投篮

右侧运球+从右向左交叉运球+投篮

• Crossover left to right+shoot

从左向右交叉运球+投篮

左侧运球+从左向右交叉运球+投篮

• Between the legs right to left+shoot
• 从右向左胯下运球+投篮

右侧运球+从右向左胯下运球+投篮

• Between the legs left to right+shoot
• 从左向右胯下运球+投篮

左侧运球+从左向右胯下运球+投篮

• Behind the legs right to left+shoot
• 从右向左胯下运球+投篮

右侧运球+从右向左背后运球+投篮

• Behind the legs left to right+shoot
• 从左向右胯下运球+投篮

左侧运球+从左向右背后运球+投篮

P7

P8

球弹起时直接手球投篮

起跳时不让投篮手侧的脚过度前伸！因为这会让球的轨迹向对侧偏移。

P9

P10

Creating space and beating your deefender

• Drop your defender's lead foot

用一次变向攻击防守人前脚，使他撤回前脚，创造投篮空间。

• Read the Defender's hands

先看防守人的手和脚

• Creating space from a tight defender

做一个试探步创造空间，来创造进攻角度。掌握主动。

• Reading feet in transition

• Ues your shot mechanics to create sapce

创造好的队内讨论氛围

• Watching the clock

• Have an appropriate fear of your defender

P11



Ball screens

每个后卫都需要掌握，挡拆里涵盖了基本上所有的战术和技术。

• Start at the level of the screen

• Stay tight to the screen

第二个小细节

• Rejecting the screen

用不同的运球动作朝反方向变向

• Survey the floor

掩护过后观察场上的一切，寻找机会。

不能只关注挡拆局部的队友和对手

• Practice with a chair

终结方式从

上篮

抛投

跳投

练习三种挡拆后的终结方式

• Create a driving lane

创造篮下路线

挡拆过后不要离原来的挡拆路线太远，沿着清空的路线直冲篮下。

收起肩膀(准备对抗)， 把球往前延展（防止被后面盖帽）。

• P12

Pregame Preparation

赛前准备

Prepare Like a Professional

像职业远动员的准备