CHARPTER FOUR 第四章

HOW TO SWING 挥杆（2）: STANCE AND POSTURE 站位和站姿

*** The Stance Is for Balance—And Power 站位的要求：平衡和力量

     The full swing involves a lot of motion in your upper body. You need a solid foundation to support that motion without stifling it, and that’s where stance width comes in.

全挥杆是躯体和双臂的运动，双腿提供稳扎的基础来保证上半身的身体动作，站位的宽度是我们首先要考虑的。

=== My Feet Are Too Narrow 站位过窄

     This stance width, with my feet about shoulder-width apart, is fine for the short and middle irons. For the driver and fairway woods, however, it’s too narrow. There no way I could maintain my balance and stability with my feet this close together. To do it, I would have to swing at half speed.

     下图中的站位，双脚内侧与肩同宽，适合短杆和中铁杆，对于一号木和球道木来说，这样的站位太窄了，将无法保持挥杆时的身体平衡和稳定，而且会严重影响挥杆速度。

=== My Feet Are Too Wide 站位过宽

     Here I have plenty of stability—you’d have a hard time knocking me over if you tried. But remember, the wider your stance, the more you restrict the turning of your hips and shoulders on the back and forward swings.

    下图中，我的双脚内侧连线宽于双肩，倒是很稳固，推不倒我。但是站位越宽，上杆下杆胯部和肩膀转动受到的限制也就越多。

===The Proper Stance Width 正确的站位宽度

     Here’s a nice blend. For this driver shot, the insides of my feet line up with the outside points of my shoulders. From here I can swing all out with plenty of support from my feet and legs, while at the same time maintaining my ability to turn my hips and shoulders fully.

     The right stance width allows me to shift my weight onto my right side while maintaining the flex in my right knee. I’m balanced, fully loaded and ready to go after it on the downswing.

下图的站位适合一号木，双脚内侧连线与双肩外侧连线同宽，脚和腿为我的全力挥杆提供了稳实支持，同时，我也能够充分地转动我的胯部和肩膀。

    正确的站位，既能让我把重心转到右侧，而同时仍能保持右膝足够的灵活，我身体是平衡的，力量是一触即发的。

*** Posture: Set Up Like An Athlete 站姿的要求：

     Golf is like any other sport that requires movement. You need to be in an athletically ready position so you can respond to movement quickly, smoothly and without losing your balance. The key to good posture is matching up your torso and lower body, so one can react to the other throughout the swing.

高尔夫要求身体各部位在保持平衡的前提下快速而流畅地动作，所以，必须让自己处于动态的准备之中，身躯和下盘的协同作用是关键。

=== To Much Knee Flex  过于屈膝

     This is very common look among amateurs. The extreme amount of knee-bending limits their ability to turn their shoulders fully on the backswing and downswing. The shorter swing arc costs them club-head speed and accuracy. Another problem is, they flatten the lie of the club. The club-face tends to point to the left, and that, combined with their inability to turn, leads to a pull or slice.

下图中的站姿在业余球员中很常见，过于屈膝限制了双肩在上杆和下杆时的充分转动，由此而得到的缩水的上杆弧度会影响杆头速度和落点的精准。同时，过于屈膝会使得置放在地上的杆趾部翘起，杆面实际上倾向左侧，这样的杆面加上被限制的双肩转动，就会出现左曲和右曲。

=== Too Little Knee Flex 过于绷直

     If I lock my knees at address, I’m forced to bend excessively at the waist just to reach the ball, a recipe for poor balance throughout the swing. I’ll also utilize only 70 percent of my potential power, because my lower body can’t contribute to the swing at all. I’m forced to perform the entire motion with my upper body alone, and I can’t hit the ball out of my shadow swinging like that. 

在瞄准时双膝过于绷直，就会迫使自己弯腰以使得杆头能够到球，这样的姿势不能保证在挥杆时的平衡，也使不上力，因为身体下盘无法参与挥杆，会损失30%的力量。只能用手臂力量来击球，挥杆效果打折了。

=== Perfect Knee Flex 合适的屈膝

     I want just enough bend in my knees to feel balanced and ready for action. I have a sense of being light on my feet. My weight is distributed evenly from heel to toe, and my hips and shoulders are ready to rotate freely with full cooperation form my legs and feet. Good golf is played from the ground up, meaning that my feet, legs and hips initiate the downswing. If my knees are flexed properly, I can active the low body well before my shoulders, arms and hands get involved. The correct sequence of motion is critical.

屈膝的程度是让自己既能感受到平衡，又能处于动态准备之中，我的双脚感到弹性，我的身体重量均衡地分布在趾头到后跟之间，我的胯部和肩膀在双腿和脚的支持下能实现充分的转动。如果我的膝盖是正确地弯曲，那么我的脚，我的腿和胯部就能在肩膀，手臂和手参与之前启动下杆。这个下杆顺序非常关键。

*** Distance Form The Ball Should Be Precise 球与身体的距离

     This is closely related to posture and knee flex, so let’s talk about here. Standing the correct distance from the ball at address is vital if I am to make a sound swing. If I’m too close or too far away, I’m forced to make all sorts of anatomical adjustments in order to compensate—and I won’t compensate very well.

球与身体的距离关系到站姿和膝盖的灵活度，决定了挥杆的流畅程度。太近或是太远，都会迫使自己下意识做出身体调整来补偿，而补偿并不是一项稳定的内容。

=== Top Left—I’m Standing Too Close: This forces my knees into that locked position we talked about. What’s more, my spine is too upright. My arms don’t have room to swing freely, I can’t turn my shoulders on the correct plane, and I’m destined to swing the club way too upright going back and coming down. The ball can go anywhere from this position, and you can bet it won’t go very far.

球置放左上角，距离身体近：这会让双膝绷直，脊柱也变直，双臂的挥动空间受限，双肩的转动平面变形，上杆与下杆都变陡，这种姿势下的挥杆，球没有方向，没有距离。

=== Bottom Left—I’m Too Far Away: This is a horrible position. To reach the ball, I have to extend my arms out from my body. I’m been over too much at the waist and my knees show too much flex. The tendency is to lift the spine on the backswing and then pitch forward on the downswing. The ball is bound to go anywhere but straight.

球置放左下角，距离身体远：这种站姿也是毁灭性的，为了能够到球，我必须伸展我的双臂并弯腰屈膝，这使得我上杆时脊柱回直一些，下杆时为了够到球人往前倾。这样击出的球不可能是直的。

=== Opposite Page—“I’m Measured Off” Just Right: The signs that I’m standing the correct distance from the ball are clear. My arms are hanging comfortably, just a shade outside of vertical. My knees are flexed ever so slightly, I’m bent over at the hips comfortably but not too far, and my weight is evenly distributed between my heels and toes. Now I can turn back and through the ball without changing my spine angle or my knee flex. When I swing, my arms, hands and club have a great chance of returning to the position I’ve established at address.

    正确的身体与球的距离：当身体与球的距离是合适的时候，双手舒适地垂于胸前，双膝微屈，身体略略前倾，重量均分在脚趾和后跟之间，上杆下杆，脊柱保持同样的角度，膝盖保持同样的屈度，这样，在挥杆过程中，手臂，手和杆就能在最大程度上回到瞄准时的位置。