CANADIAN ASSOCIATION OF SNOWBOARD INSTRUCTORS
加拿大滑雪板教練協會

CANADIAN ASSOCIATION OF SNOWBOARD INSTRUCTORS
加拿大滑雪板教練協會

CASI-ACMS

The purpose of this Reference Guide is to serve as the resource manual of the Canadian snowboarding technique for snowboard instructors.
本參考指南的目的是作為加拿大滑雪板技術的資源手冊，供滑雪板教練使用。

PREFACE前言

INTRODUCTION簡介

RISK MANAGEMENT風險管理

TEACHING THEORY教學理論

THE SKILLS CONCEPT技能概念

TEACHING BEGINNER SNOWBOARDERS
教學初學者滑雪板者

SKILL DEVELOPMENT技能發展

APPENDICES附錄

COMMENT:評論：

TABLE OF CONTENTS目錄

CHAPTER 5: TEACHING BEGINNER SNOWBOARDERS
第五章：教學初學者滑雪板者

INTRODUCTION簡介

What is CASI?什麼是 CASI？

• British Columbia West /NWT/ Yukon
  卑詩省西部 / 西北地區 / 育空
• Alberta / British Columbia East
  亞伯達省 / 卑詩省東部
• Ontario / Manitoba /
  安大略省 / 曼尼托巴省 /

• Quebec / Atlantic魁北克 / 大西洋地區

CASI'S ORGANIZATIONAL STRUCTURE
CASI 的組織架構

WHO GOVERNS CASI?誰管理 CASI？

CODE OF ETHICS道德規範

RISK MANAGEMENT風險管理

We work in an often-unpredictable outdoor mountain environment.
我們的工作環境常常是在不可預測的戶外山區。

SAFETY RULES安全規則

THE ALPINE RESPONSIBILITY CODE
高山責任守則

1. ALWAYS STAY IN CONTROL. YOU MUST BE ABLE TO STOP, OR AVOID OTHER PEOPLE OR OBJECTS.
   始終保持控制。你必須能夠停下來，或避開其他人或物體。
2. PEOPLE AHEAD OF YOU HAVE THE RIGHT OF WAY. IT IS YOUR RESPONSIBILITY TO AVOID THEM.
   前方的人擁有優先通行權。你有責任避開他們。
3. DO NOT STOP WHERE YOU OBSTRUCT A TRAIL, OR ARE NOT VISIBLE FROM ABOVE.
   請勿在阻礙步道或從上方無法被看見的地方停留。
4. BEFORE STARTING DOWNHILL OR MERGING ONTO A TRAIL, LOOK UPHILL AND YIELD TO OTHERS.
   在開始下坡或合流進入步道前，請先向上坡方向觀察並禮讓他人。
5. IF YOU ARE INVOLVED IN OR WITNESS A COLLISION/ACCIDENT YOU MUST REMAIN AT THE SCENE AND IDENTIFY YOURSELF TO THE SKI PATROL.
   如果您捲入或目擊碰撞／事故，必須留在現場並向滑雪巡邏隊員表明身分。
6. ALWAYS USE PROPER DEVICES TO HELP PREVENT RUNAWAY EQUIPMENT.
   務必使用適當裝置以防止裝備失控。
7. OBSERVE AND OBEY ALL POSTED SIGNS AND WARNINGS.
   遵守並服從所有張貼的標誌和警告。
8. KEEP OFF CLOSED TRAILS AND OBEY AREA CLOSURES.
   請勿進入封閉的步道，並遵守區域封閉規定。
9. YOU MUST NOT USE LIFTS OR TERRAIN IF YOUR ABILITY IS IMPAIRED THROUGH THE USE OF ALCOHOL OR DRUGS.
   若因酒精或藥物影響能力，禁止使用纜車或滑雪場地。
10. YOU MUST HAVE SUFFICIENT PHYSICAL DEXTERITY, ABILITY, AND KNOWLEDGE TO SAFELY LOAD, RIDE, AND UNLOAD LIFTS. IF IN DOUBT, ASK THE LIFT ATTENDANT.
    您必須具備足夠的身體靈活度、能力及知識，才能安全地搭乘、乘坐及下纜車。如有疑問，請詢問纜車工作人員。

KNOW THE CODE. BE SAFETY CONSCIOUS!
了解規則，保持安全意識！

CLASS MANAGEMENT課堂管理

• What are they expected to do as they ride down the run?
  他們在下坡時應該做什麼？
• Where will they meet?
  他們會在哪裡集合？
• When and how should they proceed (following each other, one at a time, in pairs, etc.)?
  他們應該何時以及如何前進（依序跟隨、一次一人、兩人一組等）？

Terrain Choice & Communication
地形選擇與溝通

Outdoor Skills戶外技能

SLOPE DESIGNATIONS滑道標示

1. FREESTYLE TERRAIN CONTAINS MAN-MADE AND NATURAL TERRAIN VARIATIONS.
   自由式地形包含人造及自然地形變化。
2. FREESTYLE TERRAIN CHANGES CONSTANTLY DUE TO WEATHER AND USE.
   自由式地形會因天氣和使用狀況不斷變化。
3. INSPECT FREESTYLE TERRAIN BEFORE USING AND THROUGHOUT THE DAY.
   使用前及全天候請檢查自由式地形。
4. IN JUMPING AND USING THIS TERRAIN, YOU ASSUME THE RISK OF SERIOUS INJURY.
   在跳躍和使用此地形時，您須承擔嚴重受傷的風險。
5. BE COURTEOUS AND RESPECT OTHERS.
   請保持禮貌並尊重他人。
6. ONE USER ON A TERRAIN FEATURE AT A TIME.
   同一時間僅允許一位使用者在地形設施上。
7. NEVER JUMP BLINDLY - USE A SPOTTER WHEN NECESSARY. LOOK BEFORE YOU LEAP!
   切勿盲目跳躍——必要時請使用觀察員。跳躍前請先觀察！
8. IT IS YOUR RESPONSIBILITY TO CONTROL YOUR BODY ON THE GROUND AND IN THE AIR.
   控制你在地面及空中的身體是你的責任。
9. ALWAYS CLEAR THE LANDING AREA QUICKLY.
   務必迅速清理降落區域。
10. ALWAYS RIDE IN CONTROL AND WITHIN YOUR ABILITY.
    始終保持控制並在你能力範圍內騎乘。
    

    

TEACHING IN FREESTYLE TERRAIN
自由式地形教學

• Respect the Alpine Responsibility Code
  遵守高山責任守則
• Use spotters on jumps and hand signals (“O” for jump open, “X” for jump not open).
  在跳台使用觀察員並以手勢示意（「O」表示跳台開放，「X」表示跳台未開放）。
• Take a warm-up / park familiarity run.
  進行熱身／熟悉公園路線的練習。
• Do not stop below the landings of jumps; using “stop zones” to stop safely out of the flow of traffic.
  不要在跳躍的落地區域下方停留；使用「停止區」安全地停在交通流之外。
• Always call your drop-ins.
  務必提前喊出你的下滑動作。

BLIND SPOT AWARENESS盲點意識

DUTY OF CARE注意義務

The Instructor's Obligation
教練的義務

• Be sufficiently wide to accommodate skier/snowboarder traffic and a snowboarding class.
  寬度足夠容納滑雪者/滑雪板使用者的通行及滑雪板課程。
• Be free of drop-offs or blind spots.
  無落差或視線死角。
• Have easy access and low skier/rider traffic.
  易於進入且滑雪者/騎乘者流量低。
• Be free of intrusive equipment such as lift line towers and snowmaking guns.
  無干擾設備，如纜車塔柱和造雪槍。
• Be properly illuminated to minimize shadows
  適當照明以減少陰影
  

  

CLASS MANAGEMENT課堂管理

• Know how many students you have in your class.
  了解你班上有多少學生。
• Stop and count your students often.
  經常停下來點算你的學生。
• Ensure students are warm and comfortable. Learn to recognize signs of distress - shivering, lack of talking, etc. and ask students often if they are comfortable.
  確保學生保持溫暖和舒適。學會辨識不適的徵兆——發抖、不說話等，並經常詢問學生是否感到舒適。
• Know where you are on the mountain at all times.
  隨時知道自己在山上的位置。
• Choose runs that are within your students’ range of abilities.
  選擇符合學生能力範圍的滑雪路線。
• Carry some form of communication device (cell phone, radio) with you, so you can inform ski patrol of any incidents.
  隨身攜帶某種通訊設備（手機、無線電），以便在發生意外時通知滑雪巡邏隊。
• Keep all students within eyesight at all times - especially with children!
  隨時保持所有學生在視線範圍內——尤其是小朋友！
• When stopping on the trail, ensure all group members are to the side of the run, away from any potential risk of collision.
  在步道上停下時，確保所有團員都站在路邊，遠離任何可能的碰撞風險。
• Know the Alpine Responsibility Code, and follow it!
  了解並遵守高山責任守則！

ACCIDENTS ON THE SLOPES
滑雪坡道上的意外事故

If an incident occurs...
如果發生意外...

Note: The policy of your ski / snowboarding school and ski area supersedes this guideline.
注意：您的滑雪／滑雪板學校及滑雪場的政策優先於本指引。

• If you choose to intervene on the scene of on an incident, immediately establish a security perimeter to keep yourself safe. Placing someone or something uphill from the incident to clearly signal the situation to oncoming guest.
  如果你選擇在事故現場介入，請立即建立安全警戒區以確保自身安全。可將某人或物放置在事故上方，明確向來訪的客人示警。
• Keep patient warm.保持患者溫暖。
• Contact Ski Patrol immediately either via cell phone or radio, or if necessary by sending two of the stronger riders in your group to the bottom of the closest lift. Be sure they are capable and know how to get to that lift, and that they have an adequate description of the location of the accident.
  立即透過手機或無線電聯絡滑雪巡邏隊，或必要時派遣你團隊中兩位體力較佳的滑雪者前往最近的纜車底站。確保他們有能力且知道如何前往該纜車，並且能清楚描述事故地點。
• If it will take a long time for the Ski Patrol to arrive, the instructor should arrange to meet the remainder of the group at a specific time and place.
  如果滑雪巡邏隊需要很長時間才能抵達，教練應安排在特定的時間和地點與其餘的團隊會合。
  b) Make notes as to the situation at the time of the accident, including:
  b) 記錄事故發生時的情況，包括：
• Snow conditions.雪況。
• Instructor’s location.教練所在位置。
• Student’s location.學生所在地。
• How the accident occurred.
  事故發生的經過。
• Name, address, local address and telephone number of any other person involved (e.g. a collision).
  其他相關人員的姓名、地址、當地地址及電話號碼（例如碰撞事故）。
• A statement from anyone who can do so.
  任何能夠提供陳述者的說明。
• Any necessary measurements (e.g.: if student has gone off a run, hit something, etc.). Use board length as a measuring device.
  任何必要的測量（例如：學生是否偏離跑道、撞到什麼東西等）。使用滑雪板長度作為測量工具。
• Any relevant information in regard to your instructions to the class and the injured person’s response to such instructions.
  有關您對班級的指示以及受傷者對該指示的反應的任何相關資訊。
• The date and time the notes were taken (they may be needed in court).
  記錄筆記的日期和時間（可能在法庭上需要）。
  c) If the injured person is taken by the Ski Patrol, check what the injury was and what steps the Ski Patrol has taken. Do not voice any speculation or judgment to anyone or make any statements in public.
  c) 如果受傷者由滑雪巡邏隊帶走，請確認受傷情況及滑雪巡邏隊所採取的措施。不要對任何人發表任何猜測或評斷，也不要在公開場合發表任何聲明。

TEACHING THEORY教學理論

THE ROLE OF THE SNOWBOARD INSTRUCTOR:
滑雪板教練的角色：

1. An understanding of the information you want to transfer. Instructors must have credibility. You must be able to “do as you say.” It is important to demonstrate adequate skill in your riding, and a thorough understanding of your sport. This includes a sound knowledge of snowboarding technique and equipment. These subjects all are covered in this Reference Guide. You are the primary source of information for your students, so know your subject!
   對您想傳授的資訊有充分的理解。教練必須具備可信度，您必須能做到「言行一致」。展現足夠的騎乘技巧及對運動的深入了解非常重要。這包括對滑雪板技術與裝備的紮實認識。這些主題皆涵蓋於本參考指南中。您是學生獲取資訊的主要來源，因此務必熟悉您的專業領域！
2. A positive attitude. Instructors must build a positive attitude towards learning. A student trying to acquire new skills or to apply new techniques can become frustrated and anxious. You, as the instructor, must be patient and supportive. The Principles of Learning and techniques of training outlined in this section will help you to build and maintain a positive attitude in the teaching environment.
   積極正向的態度。教練必須建立學生對學習的正向態度。學生在嘗試習得新技能或應用新技巧時，可能會感到挫折與焦慮。作為教練的您，必須保持耐心並給予支持。本節所述的學習原則與訓練技巧將幫助您在教學環境中建立並維持正向態度。
3. Effective communication. Approximately $60\mathrm{\%}$$60\mathrm{\%}$60%60 \% of all communication is altered in some way as a result of interpretation, misconception, or some other factor. Your students can easily misinterpret what you say. To avoid confusion, make your message as clear and direct as possible.
   有效溝通。大約有 $60\mathrm{\%}$$60\mathrm{\%}$60%60 \% 的所有溝通會因詮釋、誤解或其他因素而有所改變。你的學生很容易誤解你所說的話。為避免混淆，請使你的訊息盡可能清晰且直接。
4. Ability to analyze performance. You will be required to analyze each student’s performance by pinpointing the cause of a problem (cause and effect relationship). Based on your analysis, you will set performance goals and make sure the students understand their performance objectives.
   分析表現的能力。你將需要透過找出問題的原因（因果關係）來分析每位學生的表現。根據你的分析，你將設定表現目標，並確保學生了解他們的表現目標。
5. Leadership in coaching and guiding your students. An understanding of snowboarding theory and practice is fundamental to being a good instructor. The best instructors also develop good leadership skills so that they can communicate more effectively with their students, and pass on their information and skills. The instructor who can take the teaching material and tailor it to the needs of the individuals in the group will achieve better results.
   在指導和引導學生方面的領導能力。了解滑雪板理論與實務是成為優秀教練的基礎。最好的教練也會培養良好的領導能力，以便能更有效地與學生溝通，並傳授他們的知識與技能。能夠將教學內容依照團體中個別學生的需求進行調整的教練，將會取得更佳的成果。
   

   

PRINCIPLES OF LEARNING學習原則

1. Telling Doesn’t Ensure Learning. One of the most common errors made in teaching is to tell students something, and assume that they have learned it! They may not have understood the information in the first place. Telling is not teaching and it does not ensure learning. It is simply one-way communication. Have students put ideas into practice to demonstrate that they have learned. Help them to learn by having them use the information or skill that you have described.
   告訴並不等於學習。教學中最常見的錯誤之一是告訴學生某件事，卻假設他們已經學會了！他們可能根本沒有理解這些資訊。告訴不是教學，也無法保證學習。它只是單向的溝通。讓學生將想法付諸實踐，以證明他們已經學會。透過讓他們使用你所描述的資訊或技能，幫助他們學習。
2. People Learn By Doing. People only learn once they have processed information in some way. Practice makes perfect - doing makes sense.Encourage students to try the skills you are teaching, and accept failed attempts as part of the learning process.
   人們透過實作學習。人們只有在以某種方式處理資訊後才會學習。熟能生巧——實作才有意義。鼓勵學生嘗試你所教的技能，並接受失敗的嘗試是學習過程的一部分。
3. What People Do First, They Learn Best. Teach a student one thing at a time, to ensure understanding and correct performance of a manoeuvre before going on to the next. If we learn the correct technique first, we will continue to use it throughout our riding. Unfortunately, people can learn incorrect methods just as easily as correct methods - explaining, no matter how accurate, is no substitute for seeing, doing, and feeling with the right guidance.
   人們先做什麼，就學得最好。一次教學生一件事，確保他們理解並正確執行動作後，再進行下一步。如果我們一開始就學會正確的技巧，騎乘時就會持續使用它。不幸的是，人們學錯方法和學對方法一樣容易——無論解釋多麼準確，都無法取代在正確指導下的觀察、實作與感受。
4. Small Steps Are The Best Way To Learn. Break your information down into small steps. This allows the student to absorb each new piece of information and to experience it correctly before he/she is presented with another piece to be learned. Organize these small steps, or “building blocks”, into a logical order that allows for cumulative, sequential learning. Through observation and questioning you can check the student’s learning and understanding on the building blocks before proceeding to the next step.
   小步驟是學習的最佳方式。將資訊拆解成小步驟，讓學生能吸收每一個新知識，並正確體驗後，再學習下一個部分。將這些小步驟或「基礎單元」依邏輯順序排列，讓學習能累積且循序漸進。透過觀察與提問，你可以在進入下一步前，檢視學生對基礎單元的學習與理解。
5. Immediate Feedback Improves Learning. Give positive feedback to let students know what is being performed correctly, so that they have a basis for evaluating their own performance. Also provide them with tips and suggestions to improve the next attempt. The sooner students receive feedback about their performance, the more effective the learning will be. For example: after observing one or two turns made by the student, review the specific skill, provide positive reinforcement and tips for improvement, and give a demonstration of the skill. As you demonstrate, have the student pay particular attention to what it is he/she is being asked to do. Prior to the next run, quickly review that specific technique again, and have them try it.
   即時回饋提升學習效果。給予正向回饋，讓學生知道哪些表現是正確的，讓他們有依據評估自己的表現。同時提供他們改進下一次嘗試的建議和提示。學生越早收到關於表現的回饋，學習效果就越好。例如：在觀察學生完成一兩次動作後，回顧該特定技能，給予正向強化和改進建議，並示範該技能。示範時，讓學生特別注意他/她被要求做的動作。在下一次嘗試前，快速再回顧該技巧，並讓他們嘗試。
   

   

THE PRACTICAL TEACHING SKILLS
實用教學技巧

Practical Teaching Skill #1
實用教學技巧 #1

GUEST SERVICE & SAFETY
顧客服務與安全

1. Choose safe and suitable teaching terrain, with the following points in mind:
   選擇安全且適合教學的地形，請注意以下要點：

• The ability level of the student
  學生的能力等級
  $◻$$◻$◻\square Use questions to assess student ability, but don’t rely on answers only! Follow up by checking your student’s skills on easy terrain.
  $◻$$◻$◻\square 使用提問來評估學生能力，但不要僅依賴答案！接著在簡單的地形上檢查學生的技能。
• It’s always a good idea to start on easier terrain for the level of the student and only increase the difficulty once you have assessed their riding.
  對於學生的程度，從較簡單的地形開始總是個好主意，並且只有在評估過他們的騎乘狀況後才增加難度。
• Even with more advanced students it is important that the instructor act as a guide throughout the lesson. Choose terrain that is safe and point out any potential hazards along the way.
  即使是較進階的學生，教練在整堂課中擔任引導者的角色仍然很重要。選擇安全的地形，並指出沿途可能的危險。
• The learning stage of the student in relation to the skill/manoeuvre (see Skill Development Model)
  學生在技能／動作學習階段的狀況（參見技能發展模型）
• Instructors must understand that students continually move up and down through the various stages of the skill development model as we introduce new challenges to the lesson, and we must adjust the terrain accordingly. When introducing a new skill or movement it is important to adjust the terrain and/or speed accordingly to help ensure safety and success for your students.
  教練必須了解，學生在技能發展模型的各個階段中會不斷上下波動，因為我們會在課程中引入新的挑戰，因此必須相應調整地形。當引入新技能或動作時，調整地形和／或速度以確保學生的安全與成功非常重要。

2. Create a positive and student-centered learning environment.
   營造一個積極且以學生為中心的學習環境。

• Our number one priority as instructors is to provide positive and memorable experiences for our students so that they will come back for more, and tell their friends! In order to do this we must adjust our approach for each lesson; some students will require a greater focus on safety while others will need a stronger focus on technical improvements, still others will prefer the priority to be placed on mileage and exploring new terrain. The combinations and ratios are almost endless and it is your job as an instructor to find the perfect mix for each student.
  作為教練，我們的首要任務是為學生提供正面且難忘的體驗，讓他們願意持續回來學習，並且推薦給朋友！為了達成這個目標，我們必須針對每堂課調整教學方式；有些學生需要更注重安全，有些則需要強化技術提升，還有些學生則偏好以增加里程數和探索新地形為優先。這些組合和比例幾乎無限，而作為教練的你，必須找到每位學生的完美平衡。
• Ask questions to find out what they want from their lesson.
  透過提問了解他們對課程的期望。
• Find out what motivates them.
  找出他們的動力來源。
• Try to identify their dominant learning style (thinker, watcher, or doer).
  嘗試辨識他們的主要學習風格（思考型、觀察型或實踐型）。
• Ask them about their best previous snowboarding or lesson experience.
  詢問他們過去最棒的滑雪板或課程經驗。
• Check with them regularly throughout the lesson to see if you are on the right track.
  在整堂課中定期與他們確認，看看你是否走在正確的方向上。
• Remember - it’s about them, not you!
  記住——重點是他們，不是你！
• Be encouraging! Regardless of what you are teaching or how quickly they are picking it up, you need to be encouraging your students at every step. What may seem routine for you can appear a huge challenge for your students, from straight running to their first 360 . Your attitude will set the tone for the lesson. You need to be as enthusiastic about your 5th lesson of the day or your 100th lesson of the season as you are about your first.
  要充滿鼓勵！無論你教的是什麼，或學生學得多快，你都需要在每個階段給予鼓勵。對你來說看似例行公事的事情，對學生來說可能是巨大的挑戰，從直線滑行到他們的第一個 360 度旋轉。你的態度將決定課程的氛圍。無論是一天中的第 5 堂課，還是一季中的第 100 堂課，你都需要像對待第一堂課一樣充滿熱情。
• Set an appropriate pace. There is not one ideal pace of learning. It’s different for everyone and can even differ for individuals with different tasks and different environments. A single student may progress quickly in a groomed environment but freeze up off piste or in the park. Your goal as an instructor is to adjust the pace of your lesson so that your students can feel comfortable and unintimidated, and can celebrate accomplishments while experiencing the right amount of challenge and improvement. This is not always easy and you will need to be keenly aware of your students’ emotions to gauge where they fall on the scale between boredom and fear.
  設定適當的節奏。沒有一個理想的學習節奏。每個人都不同，甚至同一個人在不同任務和環境下也會有所不同。學生在整齊的場地中可能進步迅速，但在非整備區或滑雪公園中可能會緊張。作為教練，你的目標是調整課程節奏，讓學生感到舒適且不害怕，能在適當的挑戰和進步中慶祝成就。這並不容易，你需要敏銳地察覺學生的情緒，判斷他們是在無聊與恐懼之間的哪個位置。

• Snowboarding has inherent safety risks. As the instructor you are responsible for the wellbeing of your students at all times during your lesson. Take steps ahead of time to manage this risk, creating a safer learning experience. Regardless of the age of your students you are bound by Duty of Care to keep them safe at all times. Safety must be at the forefront of every decision you make during your lessons.
  滑雪板運動本身具有安全風險。作為教練，你在課程中始終負責學生的安全。事先採取措施來管理這些風險，創造更安全的學習環境。無論學生年齡大小，你都有照顧義務（Duty of Care）確保他們時刻安全。安全必須是你在課堂上每個決策的首要考量。
• Structure your lesson in small, manageable steps. It is important that you do not progress the technical content of your lesson or the terrain you use too quickly for your students. Allow them to become comfortable with their current abilities before challenging them with anything new.
  將課程結構分成小而可控的步驟。重要的是不要讓課程的技術內容或使用的地形進展得太快。讓學生先熟悉現有的能力，再挑戰他們學習新的內容。
• Anticipate safety concerns ahead of time. Try to plan a few steps ahead in your lesson, so you are prepared for what you will do next.
  提前預見安全問題。嘗試在課程中提前規劃幾個步驟，這樣你就能準備好接下來要做的事情。
• Is the tactic or exercise you are teaching appropriate for the slope you are on and the traffic volume of the day?
  你所教的策略或練習是否適合你所在的坡度以及當天的交通量？
• Have you identified safe stopping locations at the side of the slope, well in view of downhill traffic?
  你是否已經確定了坡邊的安全停靠地點，且這些地點能讓下坡的交通清楚看到？
• Have you shared a common rendezvous spot with your students in the event that you get separated?
  如果你和學生走散了，你是否已經和學生約定了一個共同的集合地點？
• Have you reviewed lift use and safety with your students?
  你是否已經和你的學生討論過纜車的使用及安全事項？

• Are there weather considerations to be aware of? Icy snow, poor visibility, etc.
  有沒有需要注意的天氣因素？結冰的積雪、能見度差等等。

COMMUNICATION & LESSON STRUCTURE
溝通與課程結構

1. Effective communication is the key to ensuring understanding in your lessons.
   有效的溝通是確保課程理解的關鍵。

Verbal Communication口語溝通

• Say what you mean in a concise and simple manner.
  用簡潔明瞭的方式表達你的意思。
• Use plain language that non-snowboarders can understand. Avoid the technical terms - find a way to relay these concepts in a simple way.
  使用非滑雪板運動者也能理解的簡單語言。避免使用專業術語——想辦法用簡單的方式傳達這些概念。
• Respect the diverse backgrounds and experiences of your group members.
  尊重團隊成員多元的背景與經驗。
• Ask the group if they understand.
  詢問團隊成員是否理解。

Non-Verbal Communication
非語言溝通

• Maintain an “open” posture - make eye contact, keep arms uncrossed and not near the mouth or face, and smile.
  保持「開放」的姿態——保持眼神交流，雙臂不要交叉，也不要靠近嘴巴或臉部，並且微笑。
• Minimize any negative facial expressions.
  盡量減少任何負面表情。
• Touch can be a useful tool in communication - through a handshake, a high-five, or a tap on the shoulder. Use touch sparingly and careful however, particularly if you have just met your student. If using hands-on assistance to help students, ask first if it’s OK with them.
  觸碰可以是溝通中的有用工具——透過握手、擊掌或輕拍肩膀。不過，使用觸碰時要謹慎且節制，尤其是剛認識學生時。如果要用實際接觸來協助學生，事先要徵求他們的同意。
• Give adequate personal space.
  保持適當的個人空間。
  

  

LEARNING STYLES學習風格

• Cognitive Learners (“Thinkers”)
  認知型學習者（「思考者」）
• Experiential or Kinaesthetic Learners (“Doers”)
  體驗型或動覺型學習者（「實踐者」）
• Visual or Observational Learners (“Watchers”)
  視覺或觀察型學習者（「觀察者」）

COGNITIVE LEARNERS ("THINKERS")
認知型學習者（「思考者」）

Characteristics:特徵：

• Curious.好奇。
• Asks questions.提出問題。
• Over-Analyzes things.過度分析事情。
• Resists immediate action.
  抗拒立即行動。
• Underplays emotion/enthusiasm.
  情感／熱忱表現較為內斂。

Instructional approaches:
教學方法：

• Provide ample reading material and time for reading and reviewing.
  提供充足的閱讀材料及閱讀與複習時間。
• Need detailed descriptions of tasks.
  需要詳細的任務描述。
• Provide time for adequate discussion and debate.
  提供足夠的時間進行討論和辯論。
• Devise alternative plans and strategies.
  設計替代方案和策略。
• Ride the lift with them to “talk technique”.
  與他們一起搭乘電梯，進行「技術交流」。

EXPERIENTIAL OR KINAESTHETIC LEARNERS ("DOERS")
體驗式或動覺學習者（「實踐者」）

Characteristics:特徵：

• Keen to try.熱衷嘗試。
• Can be impatient.可能會不耐煩。
• Learns from mistakes.從錯誤中學習。
• Constantly refines performance.
  持續精進表現。
• Explanations have little meaning.
  解釋意義不大。
• Attempts to do things without help.
  嘗試獨立完成事情。
• Usually first to ride behind instructor.
  通常是第一個跟在教練後面騎的人。

Instructional approaches:
教學方法：

• Provide opportunity for “safe” experiments.
  提供「安全」實驗的機會。
• Encourage repetition of successful action.
  鼓勵重複成功的行動。
• Give short, precise explanations.
  給予簡短且精確的說明。
• Reinforce positive results.
  強化正面結果。
• Provide guided mileage.提供引導里程。

VISUAL OR OBSERVATIONAL LEARNERS ("WATCHERS")
視覺或觀察型學習者（「觀察者」）

Characteristics:特徵：

• Avoids making mistakes.避免犯錯。
• May hang back, watching others first.
  可能會先觀望，觀察他人。
• Imitates success, adapts easily.
  模仿成功，適應力強。
• Good listeners.善於傾聽。
• Needs repeated demonstrations.
  需要反覆示範。

Instructional approaches:
教學方法：

• Explanations must create images.
  解釋必須能形象化。
• Demonstrations are important.
  示範很重要。
• Allow time for mental “rehearsal”.
  留出時間進行心理「排練」。
• Discuss analytical and abstract material.
  討論分析性和抽象性材料。
• Reward innovation.獎勵創新。
• Encourage activity.鼓勵行動。
• Build on results.建立在成果之上。

USING QUESTIONS - "FACILITATION"
使用提問——「引導」

Types of Questions問題類型

• Open Questions: Invite a large range of answers including, unexpected or unwanted ones! Example: “What was different between this one and the last one?”
  開放式問題：邀請多元的回答，包括意料之外或不理想的答案！例如：「這次和上次有什麼不同？」
• Closed Questions: Simple yes/no type answers. Example: “Did that movement make a difference?”
  封閉式問題：簡單的是/否回答。例如：「那個動作有產生效果嗎？」
• Leading Questions: Intended to facilitate or lead the group on a new tangent. Example: “Now that we are using our shoulders less, what body part we can use instead?”
  引導式問題：旨在促使或引導團體進入新的話題。例如：「既然我們現在較少使用肩膀，還能用身體的哪個部位來代替呢？」

2) Structure your lesson with the content in mind.
2) 根據內容來規劃你的課程結構。

SETTING GOALS AND OBJECTIVES
設定目標與目的

Advantages:優點：

• Good for applying a focus to your lesson.
  有助於為您的課程設定重點。
• All lessons can benefit from a clear goal!
  所有課程都能從明確的目標中受益！
• Makes delivery of your lesson simpler to follow for students, and simpler for you to deliver.
  讓學生更容易跟隨您的課程內容，也讓您更輕鬆地進行教學。
• Provides clarity - ensure that each segment of the lesson relates back to your original focus.
  提供清晰度—確保課程的每個部分都與您最初的重點相關。

Good goals should be "S.M.A.R.T.":
好的目標應該是「S.M.A.R.T.」：

SPECIFIC具體的

MEASURABLE可衡量的

ACHIEVABLE可達成的

REALISTIC現實的

TIME-BASED以時間為基準

• Inquire about previous snowboarding experiences and successes.
  詢問過去的滑雪板經驗和成就。
• Listen to your students.
  傾聽你的學生。
• Choose objectives that you feel fit well with their current skills and abilities.
  選擇你認為與他們目前技能和能力相符的目標。
• Review the chosen goals with the student, to make sure they match up with what your student wants to learn.
  與學生一起檢視所選目標，確保這些目標符合學生想學習的內容。

Student Goals vs. Instructor Goals
學生目標與教練目標

METHODS OF PRESENTATION呈現方法

BUILING BLICK

Advantages:優點：

1. The step-by-step approach calms apprehensive students and students with confidence issues.
   逐步教學法能安撫焦慮的學生以及缺乏自信的學生。
2. Good for introducing new material, or something the student hasn’t tried before.
   適合用來介紹新教材，或是學生之前未曾嘗試過的內容。
3. Helps to reduce the potential consequences of new manoeuvres or skills. Keeps students safe.
   有助於減少新動作或技巧可能帶來的後果。保障學生安全。

Example:範例：

• Intro to edging exercise (Gas Pedal).
  邊緣控制練習（油門踏板）。
• Sideslip with one foot attached.
  一腳固定的側滑。
• Assisted sideslip with both feet attached.
  雙腳固定輔助側滑。
• Unassisted sideslip.無輔助側滑。

Additional Considerations:
其他考量：

• Building Block progressions are not set in stone! Instructors must be aware of the progress of students when choosing what the next step will be. For example, are students struggling with the current step? Will be they benefit from moving backwards in the progression in order to re-establish skills that aren’t yet present? Or, perhaps students need to move ahead in the progression more quickly.
  基礎訓練的進展並非一成不變！教練在選擇下一步時，必須了解學生的學習進度。例如，學生是否在目前的步驟遇到困難？他們是否需要退回進度，以重新建立尚未具備的技能？或者，學生是否需要更快地推進訓練進度。
• Building Block lessons aren’t just for beginners - any time a student is learning a new skill, or there is an element of danger or consequence involved, it’s a good idea to break the skills down into smaller, more manageable chunks.
  基礎課程不僅適用於初學者——任何時候學生在學習新技能，或涉及危險或後果時，都建議將技能拆解成較小且易於掌握的部分。
• Building block progressions may be based around one of the three components of Terrain, Manoeuvre or Development. For example, using progressing terrain to advance the skill level of the student.
  基礎進階課程可能圍繞地形、操作或發展三個要素之一設計。例如，利用逐步進階的地形來提升學生的技能水平。

WHOLE, PART, WHOLE整體、部分、整體

Advantages:優點：

• Good with private or semi-private lessons.
  適合私人或半私人課程。
• Good for mobile students - students who have some experience and can get around the mountain already.
  適合行動靈活的學生——已有一定經驗，能夠自行在山區移動的學生。
• No need for prior knowledge of the student and their riding level or style.
  不需要事先了解學生的騎乘水平或風格。
• Helps in both refining skills with mobile riders, and introducing a new aspect to their riding.
  有助於提升移動騎乘者的技巧，並引入他們騎乘的新面向。

Example:範例：

Additional Considerations:
其他考量事項：

• The initial “Whole” phase of W.P.W. requires the instructor to analyze the student’s current level of ability, and establish a plan for the “Part”.
  W.P.W. 的初始「整體」階段需要教練分析學生目前的能力水平，並為「部分」階段制定計畫。
• Within a “Whole, Part, Whole” sequence, it may be possible to have smaller sub-sequences. For example, when choosing a number of tactics to have your students try during the “Part”, you may have to progress them in such a way that allows them to have the most success, similar to a Building Block progression. Alternatively, you may choose to present the tactics in a way that allows them to feel alternate feelings or analogies, similar to Guided Discovery.
  在「整體、部分、整體」的流程中，可能會有較小的子流程。例如，在選擇多種策略讓學生在「部分」階段嘗試時，您可能需要以一種讓他們能夠獲得最大成功的方式逐步推進，類似於建構積木的進展方式。或者，您也可以選擇以讓學生感受不同情境或類比的方式呈現策略，類似於引導式探索。

CUIDED DISCOVERY引導式探索

Advantages:優點：

• Good with large groups, schools, etc. Also good for experiential learners (“doers”), children, and high-energy students.
  適合大型團體、學校等。同時也適合體驗式學習者（「實踐者」）、兒童及精力充沛的學生。
• Provides lots of mileage and movement.
  提供大量的行走距離與活動量。

Example of approach #1:
方法一的範例：

Additional Considerations:
其他考量：

• The use of questions is crucial to a successful Guided Discovery lesson. How can questions ensure learning? Consider the difference between types of questions. (See “Questions” above).
  提問的運用對於成功的引導式探索課程至關重要。問題如何確保學習？請思考不同類型問題的差異。（參見上方「問題」章節）
• Try to use the varied conditions available to you on a particular day to help give your Guided Discovery lesson some real-world credibility. For example, pressure distribution on a powder day, or angulation in icy conditions. Keep the pace fast, and allow students time to really try new feelings. At the end of the lesson they should feel that they’ve learned, but without being taught.
  嘗試利用當天可用的各種條件，為你的引導式探索課程增添真實世界的可信度。例如，在粉雪天的壓力分布，或冰面條件下的角度調整。保持節奏快速，並給學生足夠時間真正體驗新的感受。課程結束時，他們應該感覺自己學到了東西，但又不會覺得是被教導的。
  

  

THE TRAINING CYCLE訓練循環

• Provides for immediate two-way communication and feedback.
  提供即時的雙向溝通與反饋。
• Gives you a formula to ensure your teaching is effective.
  給您一個確保教學有效的公式。
• Gives the student a positive framework for learning.
  給學生一個正向的學習架構。
• Ensures learning without unnecessary training.
  確保學習過程中不進行不必要的訓練。
• Assists in diagnosing the learning progress, and offering feedback on performance.
  協助診斷學習進度，並提供表現反饋。
• Facilitates re-teaching of missed or misunderstood information.
  促進對遺漏或誤解資訊的再教學。

1. EXPLANATION 10%1. 說明 10%

• What is it that you want to get across? What’s the goal?
  你想傳達的是什麼？目標是什麼？
• Why will this benefit the student’s riding?
  這對學生的騎乘有什麼好處？
• How is it accomplished? What are the movements, feelings and body parts involved?
  這是如何完成的？涉及哪些動作、感覺和身體部位？
• Where is it used?
  它被用在哪裡？
• Where will this be practiced (class management)?
  這將在哪裡進行練習（課堂管理）？
• When should students begin (class management)?
  學生應該何時開始（課堂管理）？

2. DEMONSTRATION 10%2. 示範 10%

• Is your demonstration performed at the skill level of the student? Can they copy it?
  你的示範是否符合學生的技能水準？他們能模仿嗎？
• Can the class see your demonstration?
  全班能看見你的示範嗎？
• Does your demonstration reflect your explanation?
  你的示範是否反映了你的解說？

3. STUDENT TRIAL 50%
3. 學生嘗試 50%

• Use all available terrain - be aware of opportunities that the terrain provides to teach or reinforce a point. For example, a dip or bump in terrain can be perfect to illustrate the need for flexion.
  利用所有可用地形——注意地形提供的教學或強化重點的機會。例如，地形中的凹陷或隆起非常適合用來說明彎曲的必要性。
• Offer repeated or familiar feedback in short bursts, or single words, which have meaning for the student without forcing them to stop to listen to you.
  以短促的方式或單字重複提供學生熟悉的回饋，這些回饋對學生有意義，且不會強迫他們停下來聆聽你。
• Keep explanations brief, simple, and to the point.
  保持解釋簡短、簡單且切中要點。

4. FEEDBACK (ANALYSIS & IMPROVEMENT) 30%
4. 回饋（分析與改進）30%

THE LESSON FORMAT課程格式

1. Introduction: Smile and greet your guests. If you are teaching children, greet the child first (at their eye level) and then the parents. Introduce yourself and get to know your students. Learn their names; and find out interests and other sporting activities, etc. Plan the lesson by getting a feel for the students’ expectations. What do they want to learn? Share your plan with them. Check their equipment. Are they dressed appropriately? If not, recommend that they make a change to their equipment for the day.
   介紹：微笑並向來賓問候。如果你教的是兒童，先與孩子打招呼（與他們視線平齊），然後再向家長問好。自我介紹並了解你的學生。記住他們的名字；了解他們的興趣及其他運動活動等。透過了解學生的期望來規劃課程。他們想學什麼？與他們分享你的計畫。檢查他們的裝備。他們穿著合適嗎？如果不合適，建議他們當天更換裝備。
2. Warm-Up Run & Assessment: If your students are beginners, you’ll start in on the beginner progression. If they are more experienced, take them to easy terrain for their ability. Determine their riding level and decide what the technical scope of the lesson should be. Based of your assessment of the group’s ability and the objectives set out by the class during the introductions, determine the terrain and tactics you will use to ensure the objectives are met. Review your strategy with the class and get their approval for your plan. A good warm-up is crucial to a successful and safe lesson - take the time to ensure that your students are physically and mentally activated (by slowly progressing the pace and intensity of riding, as well as starting on easy terrain and progressing to more difficult). Avoid static stretching in the warm up, and instead focus on dynamic movements that help to get blood flowing to the main muscle groups.
   熱身跑與評估：如果你的學生是初學者，請從初學者進階課程開始；如果他們較有經驗，則帶他們到符合能力的簡易地形。評估他們的騎乘水平，並決定課程的技術範圍。根據你對團體能力的評估以及課堂介紹時設定的目標，決定將使用的地形和策略，以確保達成目標。與全班檢視你的策略，並取得他們對計畫的認可。良好的熱身對於成功且安全的課程至關重要——請花時間確保學生在身體和心理上都已啟動（透過逐漸加快騎乘速度與強度，並從簡單地形開始，逐步進入較困難的地形）。避免在熱身時進行靜態伸展，改以動態動作為主，幫助主要肌群促進血液循環。
3. Riding Improvement Segment (Training Cycle): Work on the skills that will allow the students to reach their lesson objectives. Do personal as well as group analysis and improvements. Use aids and/or exercises where needed, but try to avoid teaching tactics only. There should always be a reason to use a tactic. Encourage lots of class participation. Work on their strengths to improve their weaknesses.
   騎乘提升階段（訓練週期）：專注於讓學員達成課程目標的技能。進行個人及團體的分析與改進。必要時使用輔助工具和／或練習，但盡量避免只教戰術。使用戰術必須有明確的理由。鼓勵大量的課堂參與。利用學員的優勢來改善其弱點。
4. Mileage: Allow the students time to investigate their own “feelings” of the skills by using the tactics and terrain both on their own, and in the group. Provide time for “guided freeriding” to maximize the practice time. This is a good opportunity for individual tips and feedback.
   騎乘里程：給予學員時間透過使用戰術和地形，無論是獨自或團體中，去探索自己對技能的「感受」。安排「引導式自由騎乘」的時間，以最大化練習效果。這是提供個別建議和回饋的好機會。
5. Lesson Summary: Summarize what was accomplished during the lesson as it pertained to their originally stated goals. When teaching children, ensure that they know what was accomplished, and if possible, communicate this to the parent’s as well. Review the positive things to work on for improvement as they relate to each student. Review what they will be working on next (when they come out for another lesson). Thank your class for coming out. Invite them to sign up for another lesson and suggest a good time when you would be available
   課程總結：總結課程中達成的目標，並與學生最初設定的目標相符。教導兒童時，確保他們了解所完成的內容，並盡可能將此訊息傳達給家長。回顧每位學生需要改進的正面事項。回顧他們下一次課程將要學習的內容。感謝學生的參與，邀請他們報名下一堂課，並建議一個你方便的時間。

DEMONSTRATIONS示範

• Make good use of terrain.
  善用地形。
• Keep it simple.保持簡單。
• Appropriate riding level
  適當的騎乘等級
• Emphasize the part of the skill where improvement is needed.
  強調需要改進的技能部分。
• Relates to explanation (do what you said you would do).
  與解釋相關（做到你所承諾的事）。
• Ensure everyone in the group can see you! If not, move the group as needed. Position yourself to ensure that the group can see you from a safe vantage point.
  確保團體中的每個人都能看到你！如果看不到，請根據需要移動團體。將自己定位在一個安全的有利位置，確保團體能看到你。
• Offer various viewpoints for your demo.
  為你的示範提供多種觀點。
• Have the students try the movements while standing still, to feel new feelings and visualize them in their own riding.
  讓學生在原地嘗試動作，感受新的感覺並在自己的騎乘中想像這些感覺。
• Take into account the students’ equipment, the snow conditions/environment, and other factors. (See “Analysis” below)
  考慮學生的裝備、雪況/環境及其他因素。（參見下方「分析」）
• Repeat your demo as needed…remember, the “watchers” (visual learners) in your group will need multiple demonstrations.
  根據需要重複示範……記得，你團隊中的「觀察者」（視覺學習者）需要多次示範。

Practical Teaching Skill #4
實用教學技巧 #4

ANALYSIS & IMPROVEMENT分析與改進

ANALYZING PERFORMANCE表現分析

Analysis & Improvement (“A & I”) is a key part of any lesson, as it provides many benefits for the student:
分析與改進（“A & I”）是任何課程中的關鍵部分，因為它為學生帶來許多好處：

• Personal, individualized feedback. Students generally crave this personalized improvement - we all want to know exactly what we need to do to improve.
  個人化、量身訂做的回饋。學生通常渴望這種個人化的改進——我們都想確切知道自己需要做什麼才能進步。
• Real tactics for improvement. An instructor who can effectively analyze and improve will get much better results in the form of improvement from students.
  實際的改進策略。能夠有效分析與改進的講師，將從學生身上獲得更顯著的進步成果。
• An overall quality lesson experience. If students feel that their lesson was high quality, they are more likely to return again. It’s important to remember that the act of developing A & I skills is something that trainers will work on with instructors only.
  整體高品質的課程體驗。如果學生感受到課程的高品質，他們更有可能再次回來。值得記住的是，發展 A & I 技能的工作，是訓練師專門與講師共同進行的。

Where To Stand?站在哪裡？

The A & I Sequence of Events
A & I 事件序列

1. Establish the ideal performance.
1. 建立理想的表現。

2. Compare the performance to the ideal.
2. 將表現與理想進行比較。

3. Decide on cause / effect & tolerance
3. 決定原因／結果與容忍度

THE "TT-PP-EE" MODEL「TT-PP-EE」模型

• Equipment: In order to perform at our best, our equipment needs to be optimized to give us the best performance. Are your student’s boots too big? Are their edges sharp or dull?
  裝備：為了達到最佳表現，我們的裝備需要被優化以提供最佳效能。你的學生的靴子是否太大？他們的滑刃是鋒利還是鈍了？
• Environment: Refers to the external influences such as weather, snow conditions, visibility and temperature. Is the snow icy? Is the run too steep?
  環境：指的是外在影響因素，如天氣、雪況、能見度和溫度。雪地是否結冰？滑道是否過於陡峭？
• Tactical: The physical way you are asking students to move down the mountain. Does the student need to ride faster or slower? Make rounder or more open turns? Turn less or more?
  戰術面：你要求學生下山時的實際動作方式。學生需要騎得更快還是更慢？轉彎要更圓滑還是更開放？轉彎要少一點還是多一點？
• Technical: The techniques and movements that you are asking the student to perform, in relation to their actual skill level and abilities. Do they actually have the skill to perform the task you are assigning them?
  技術面：你要求學生執行的技巧和動作，與他們實際的技能水平和能力相關。他們是否真的具備完成你指派任務的技能？
• Psychological: The student’s present mental state. Are they happy, confident, scared, intimidated, or nervous?
  心理面：學生當前的心理狀態。他們是快樂、自信、害怕、受威脅還是緊張？
• Physical: The student’s physical capabilities. This could include fitness level, flexibility, strength, weight, height, etc.
  身體面：學生的身體能力。這可能包括體能水平、柔軟度、力量、體重、身高等。

DELVERING MPROVEMENT提供改進

THE P.T.T. FORMATP.T.T. 格式

• Positive and specific.正面且具體。
• Encouraging鼓勵性。
• Future focused (as opposed to focused on previous “mistakes”)
  著眼未來（而非聚焦於過去的「錯誤」）。
• Consequence free無後顧之憂

THESE FACTORS HAVE BEEN ARRANGED STARTING WITH THE ONES THAT ARE THE EASIEST TO ALTER IN THE SHORTESTAMOUNT OF TIME, GIVING THE MOST BANG FOR YOUR BUCK WHEN IT COMES TO ANALYSIS & IMPROVEMENT!
這些因素已依照從最容易在最短時間內改變的開始排列，當涉及分析與改進時，能帶來最高的效益！

The P.T.T. format of feedback works well for the following:
P.T.T. 回饋格式適用於以下情況：

• New or less-experienced instructors. The P.T.T. format provides a kind of “script” for delivering feedback. As you become more experienced, it becomes easier to deliver feedback in this way.
  新手或經驗較少的教練。P.T.T. 格式提供了一種「腳本」來進行回饋。隨著經驗累積，使用這種方式給予回饋會變得更加容易。
• New snowboarders and students who may be less confident.
  新手滑雪者以及可能較缺乏自信的學生。
• Students who prefer to hear what they are doing well, as opposed to what they need to improve on.
  學生較喜歡聽到自己做得好的地方，而非需要改進的部分。

WORDS & PHRASES TO AVOID
避免使用的詞彙與片語

• “But”: As in, “that was really good, BUT…”
  「但是」：例如，「那真的很好，但是……」
• “You should”: It’s not about what the student should, or must, do.
  「你應該」：重點不在於學生應該或必須做什麼。
• “I want you to”: Again, it’s not about what you want, but should be about what the student wants.
  「我希望你」：同樣地，重點不在於你想要什麼，而應該關注學生想要什麼。

• “Let’s try”: This helps to keep the consequences low. Trying implies that there is not penalty of it doesn’t work out the first time.
  「我們來試試看」：這有助於降低後果的嚴重性。嘗試意味著如果第一次不成功，並不會有懲罰。
• “We”: Instead of “you”, “we” helps to keep a level playing field between instructor and student.
  「我們」：取代「你」使用，「我們」有助於在指導者與學生之間保持公平的關係。

Other Types of Improvement
其他類型的改進

EVALUATIVE評價性回饋

• “That’s fine!”「沒關係！」
• “Good job!”「做得好！」
• “No, not like that!”
  「不，不是那樣！」
• “Not good enough!”「還不夠好！」

PRESCRIPTIVE規範式

• “Jump higher!” (general)
  「跳得更高！」（一般性指示）
• “Bend your knees more!” (specific)
  「膝蓋彎曲更多！」（具體指示）

DESCRIPTIVE描述性

• “The build-up was too slow” (general)
  「準備動作太慢了」（一般性）
• “Your legs were really extended” (specific)
  「你的雙腿伸得很直」（具體）

THE FINAL STEP: EVALUATE
最後一步：評估

• Specific, not general? For example: “You did $$$$qquad\qquad perfectly!” instead of “That’s fine!”
  具體，而非籠統？例如：「你在 $$$$qquad\qquad 做得非常好！」而不是「那還不錯！」
• Positive and constructive, not negative and humiliating?
  正面且具建設性，而非負面且羞辱？
• Directly linked to the skill to be improved?
  是否直接與需提升的技能相關？
• Informative and relevant to the most important skills or movements?
  是否具資訊性且與最重要的技能或動作相關？
• Balanced? Did it contain information on what the student did well and on what still needs improvement? For example: “Your $$$$qquad\qquad (movement) is much better than last time. The next thing to do would be to $$$$qquad\qquad (add another level of complexity to the movement, or a particular piece to refine)”.
  是否平衡？是否包含學生表現良好及仍需改進的部分？例如：「你的 $$$$qquad\qquad （動作）比上次好多了。接下來要做的是 $$$$qquad\qquad （為動作增加另一層複雜度，或精進某個細節）」。
• Clear, precise, and easy to understand? Did I use simple words?
  是否清楚、精確且易於理解？我是否使用了簡單的詞彙？

General Comments About Analysis and Improvement
關於分析與改進的一般建議

• Timing is everything when giving feedback; the student needs to be open to hearing it and near enough to hear you.
  給予回饋時，時機至關重要；學生需要願意聆聽，且距離要夠近才能聽見你的話。
• Draw the student’s attention to some element external to his or her body or to the anticipated effect of the movement, rather than to the way the movement is being done.
  將學生的注意力引導至身體外的某個元素或動作預期的效果，而非動作本身的執行方式。
• Whenever possible, let students practice without always interrupting them. The more you talk, the less they can practice!
  盡可能讓學生持續練習，不要總是打斷他們。你講得越多，他們練習的時間就越少！
• Avoid repeating the same general comments (e.g. “That’s great!”,
  避免重複相同的一般性評論（例如「那真棒！」），
  “Keep going!”) Effective feedback is more than general encouragement.
  「繼續努力！」有效的回饋不僅僅是一般的鼓勵。
• To promote acquisition and development of skills, you must provide specific information (e.g.: “You did
  為了促進技能的獲取與發展，您必須提供具體資訊（例如：「你做得很好」）
  $$$$qquad\qquad perfectly” instead of “That’s great!”).
  $$$$qquad\qquad 完美無缺」而不是「太棒了！」）。
• To be useful, feedback must also be accurate. To be accurate, you must: (1) really know the skills the student is working on; (2) have a clear reference point as far as correct execution is concerned; and (3) be in the right place to observe the student’s performance.
  要有用，回饋也必須準確。要準確，你必須：（1）真正了解學生正在練習的技能；（2）對正確執行有明確的參考標準；以及（3）處於能觀察學生表現的適當位置。
• In the case of motor skills, a demonstration (i.e.: non-verbal feedback or the execution of a very precise movement) is often useful feedback to give to the student.
  在動作技能的情況下，示範（即：非語言回饋或執行非常精確的動作）通常是給學生的有效回饋。
• Feedback given to the whole group is often effective.
  給整個團體的回饋通常也很有效。
• Although feedback is important and contributes to learning, avoid giving feedback too often or giving too much at once.
  雖然回饋很重要並有助於學習，但避免過於頻繁或一次給予過多回饋。
• Remember that it is always the quality and not the quantity of feedback that determines its effectiveness.
  請記住，決定回饋效果的永遠是品質，而非數量。

TECHNICAL CONTENT技術內容

• “I want to have more control on the steeps”
  「我想對斜坡有更多的控制」
• “I want to stomp backside 360 s”
  「我想學會後腳踩踏 360 度旋轉」
• “I want to learn to turn”
  「我想學會轉彎」

PEOPLE SKILLS AND THE GUEST EXPERIENCE
人際技巧與來賓體驗

A. DURING THE LESSON
A. 課程進行中

S.P.I.T:S.P.I.T：

• Greet your guests with openness and positivity. Smile!
  以開放和積極的態度迎接你的來賓。微笑吧！
• Make eye contact, observe body language, gear check, and look on their face.
  保持眼神接觸，觀察肢體語言，檢查裝備，並注意他們的表情。
• Learn your students’ names, and use them!
  記住學生的名字，並且要使用他們的名字！
• Be friendly and agreeable in your overall approach.
  整體態度要友善且和藹可親。

• Engage them immediately. (Fun games, dynamic warm ups, conversation)
  立即讓他們參與其中。（有趣的遊戲、動態暖身、對話）
• Think carefully about your first question…try something not snowboard related that may help relieve any anxiety they may have.
  仔細思考你的第一個問題……嘗試問一些與滑雪板無關的問題，可能有助於緩解他們的焦慮。
• Ask your class about their backgrounds, interests, and expectations for the day.
  詢問你的班級關於他們的背景、興趣以及對今天課程的期望。
• Establish a personal connection to build on during the lesson.
  建立個人連結，作為課程中的基礎。
• Share your thoughts for the lesson with your student, or class and get their input.
  與你的學生或班級分享你對課程的想法，並聽取他們的意見。

• To maintain a high level of engagement, try using questions, individual feedback, and generally developing a personal connection.
  為了保持高度的參與度，嘗試使用提問、個別回饋，並且一般性地發展個人連結。
• Terrain can be a useful tool to engage students in the lesson - use terrain as a teaching tool when possible.
  地形可以是吸引學生參與課程的有用工具——盡可能將地形作為教學工具使用。
• Keep the action coming! Be positive and upbeat - engagement depends on continuous stimulation (every 2-3 minutes if possible).
  保持行動不斷！保持積極和愉快的態度——參與度取決於持續的刺激（如果可能，每 2-3 分鐘一次）。
• Teach for student-centered success. Students should leave the lesson knowing that you were there for them, and truly wanted to see them progress.
  以學生為中心進行教學。學生應該在課程結束時知道你是為他們而在，並且真心希望看到他們進步。

• Maintain an open dialogue throughout.
  保持全程開放的對話。
• Ask questions.提出問題。
• Re-visit the previous three steps to ensure progress.
  重新檢視前面三個步驟以確保進展。

B. ATTITUDEB. 態度

Ensure Mutual Respect Between You and Your Clients
確保你與客人之間的相互尊重

C. KNOW YOUR STUFF!
C. 了解你的內容！

• The name of the runs you will be using, what level of difficulty to prepare them for, how many runs are there?
  你將使用的滑雪道名稱，為何種難度等級做準備，有多少條滑雪道？
• What’s the altitude at the top?
  頂部的海拔高度是多少？
• Is this run a black diamond?
  這條滑道是黑鑽級嗎？
• Good spots for lunch/coffee?
  有推薦的午餐或咖啡好去處嗎？
• Is there anything going on after the lifts close?
  纜車關閉後有什麼活動嗎？
• Good bar around? (if appropriate!)
  附近有不錯的酒吧嗎？（如果合適的話！）
• Where are the biggest jumps?
  哪裡的跳躍最大？

• Where are you from?
  你來自哪裡？
• What do you do?
  你是做什麼工作的？
• What’s your favorite animal?
  你最喜歡的動物是什麼？
• What grade are you in?
  你讀幾年級？
• Do you do any other sports?
  你還有參加其他運動嗎？
• Isn’t Optimus Prime the coolest, or what?
  擎天柱是不是超酷的，對吧？

Weather天氣

Snow Conditions雪況

Adaptability適應能力

D. THE LESSON WRAP UP
D. 課程結束總結

S.P.I.N.:S.P.I.N.：

E. MARKETING & RETENTION
E. 行銷與留存

Know the Product了解產品

Selling the Product銷售產品

• Carry business cards, and use them! Hand them out at the end of the lesson. The idea is to make it easy for your clients to book again.
  隨身攜帶名片，並且要使用它們！在課程結束時發給學生。目的是讓客戶能輕鬆再次預約。
• Reserve time at the end of the lesson to give an overview of the lesson, and suggest another lesson as a great way to build on what was learned.
  在課程結束時預留時間，回顧本次課程內容，並建議安排下一堂課，作為鞏固所學的好方法。
• In the case of kids lessons, ensure that you meet with the parents at the end of the lesson they are ones paying for the lessons, and most likely to decide to take another one!
  針對兒童課程，務必在課程結束時與家長會面，因為他們是付費者，也最有可能決定是否繼續報名下一堂課！

Building A Clientele建立客戶群

AS LOCALS, WE HAVE KNOWLEDGE OF THE RESORTAND THE SURROUNDING AREA THAT HAS AN IMMENSE VALUE TO A PERSON OR FAMILY ON VACATION.
作為當地人，我們對度假村及周邊地區的了解，對於度假中的個人或家庭來說具有極大的價值。

• We’ll teach higher end lessons.
  我們將教授高階課程。
• We’ll see the real development of people’s snowboarding.
  我們將見證人們滑雪板技術的真正成長。
• We’ll develop not just relationships, but friendships.
  我們將不僅建立關係，更建立友誼。

NOTES:備註：

THE SKILLS CONCEPT技能概念

The CASI Technical Model
CASI 技術模型

• OUTCOME BASED: Riders should display the ability to use the various skills and movements appropriately to achieve the desired results in their riding (e.g.: increased fluidity, refined absorption skills, etc.).
  以結果為導向：騎乘者應展現出適當運用各種技能與動作的能力，以達成騎乘中期望的效果（例如：提升流暢度、精進吸收技巧等）。
• PERFORMANCE DRIVEN: The driving force behind many of the concepts is the development of board performance; the element that lends a dynamic and often powerful element to snowboarding.
  以表現為驅動：許多概念背後的推動力是板面性能的發展；這是賦予滑雪板動態且常帶有力量感的重要元素。
• EFFICIENT: “Maximum performance with minimum effort”. Riders should have the ability to select and match their movements to the effort that the situation requires.
  高效能：「以最小的努力達到最大效能」。騎乘者應具備根據情況需求選擇並調整動作的能力。
• ADAPTABLE TO VARIED TERRAIN AND CONDITIONS: Riders employing this technical model should be able to adapt techniques to the ever-changing canvas that snowboarding takes place on, whether it be powder, ice, steeps, trees, freestyle or groomed terrain.
  適應多變地形與條件：採用此技術模式的騎乘者應能將技巧調整至滑雪板所處的多變環境中，無論是粉雪、冰面、陡坡、樹林、自由式或整備過的地形。
  

  

POSITION & BALANCE姿勢與平衡

THE NEUTRAL POSITION中立姿勢

• A ready position with the ankles, knees, and hip joints equally flexed. This position optimizes the length and strength of key muscles so a rider can be both stable and maximize mobility, as needed.
  準備姿勢時，腳踝、膝蓋和髖關節應同時彎曲。此姿勢能優化關鍵肌肉的長度與力量，使騎乘者既穩定又能在需要時發揮最大靈活度。
  $◻$$◻$◻\square Shoulders and hips positioned square to the front foot angle.
  $◻$$◻$◻\square 肩膀與髖部與前腳角度保持正對。
  $◻$$◻$◻\square Arms relaxed, and in a natural position alongside the body.
  $◻$$◻$◻\square 手臂放鬆，自然垂放於身體兩側。
• Directing the head and eyes to face the direction of travel.
  將頭部和眼睛朝向行進方向。
  

  

  
  

  

Position & Balance and the Planes of Movement
姿勢與平衡及運動平面

1. Fore & Aft Balance: Movement on the Frontal Plane, or “Nose-Tail Plane”.
   前後平衡：在額狀面上的運動，或稱「鼻尾平面」。
2. Lateral Balance: Movement forward and backward on the Sagittal Plane, or “Toe- Heel Plane”.
   側向平衡：在矢狀面上前後的運動，或稱「腳趾-腳跟平面」。
3. Vertical Balance: Movement up and down along the Sagittal Plane.
   垂直平衡：沿矢狀面上下的運動。
4. Rotational Balance: Movement (or resistance to movement) on the Transverse Plane, or “Twisting Plane”.
   旋轉平衡：在橫向平面上的動作（或對動作的阻力），亦稱為「扭轉平面」。
   

   

Components of Position & Balance:
位置與平衡的組成要素：

1. Position1. 位置

Key points:重點：

• The more stable the rider, the “stronger” they are; the harder it is for them to be knocked over or lose balance.
  騎士越穩定，他們就越「強壯」；越不容易被撞倒或失去平衡。
• Body position impacts stability - riders who can maintain a position with the C.O.M. directly over the B.O.S. will be more stable.
  身體姿勢會影響穩定性——能將重心（C.O.M.）直接保持在支撐基底（B.O.S.）上的騎士會更穩定。
• Lowering the C.O.M. closer to the base of support can increase stability.
  將重心（C.O.M.）降低至更接近支撐基底的位置，可以增加穩定性。
• Stability is achieved when we can assume a position in which the forces acting upon us are equal.
  當我們能採取一個作用於我們的力相等的姿勢時，即達到穩定。
• A stable position also provides good range of movement, in all planes. It is a “neutral” position from which a ride can move, react and balance, in any direction.
  一個穩定的位置同時提供良好的各平面活動範圍。這是一個「中立」位置，騎乘者可以從此位置移動、反應並保持平衡，朝任何方向皆可。

2. Balance ("balancing")
2. 平衡（「保持平衡」）

Key points:重點：

• Balancing involves constant movement to help you:
  保持平衡涉及持續的動作，幫助你：
  Maintain a stable or balanced position
  保持穩定或平衡的姿勢
• Recover from an unstable or unbalanced position
  從不穩定或不平衡的姿勢中恢復
  $◻$$◻$◻\square Keep riding in an unstable or unbalanced position
  $◻$$◻$◻\square 持續在不穩定或不平衡的姿勢中騎乘
• The forces acting on a rider are constantly changing. Therefore in order to maintain stability a rider needs to constantly move, adapt and react.
  騎士所受的力道不斷變化。因此，為了維持穩定，騎士需要不斷移動、調整並反應。
• These movements can be small, large, fast or slow, and in any direction. The movements are called balance or “balancing”.
  這些動作可以是小幅度、大幅度、快速或緩慢，且可以朝任何方向進行。這些動作稱為平衡或「保持平衡」。

Balancing can be enhanced by:
平衡可以透過以下方式增強：

1. Adopting a neutral riding position in which a rider can move freely in all four planes.
   採取中立的騎乘姿勢，使騎士能在四個平面自由移動。
2. Being relaxed, loose and mobile - ready to adapt as needed, can also enhance balance. A good position means little if the rider is stiff and unable to adjust and react.
   保持放鬆、靈活且具備行動力——隨時準備根據需要調整，也能增強平衡。若騎士僵硬且無法調整與反應，再好的姿勢也毫無意義。
3. The larger the access to range of movement and the more “free” this range of movement is, the better a rider can manage instability. Expert riders have a much larger ROM and therefore require less stability to ride efficiently.
   活動範圍越大且該活動範圍越「自由」，騎士就越能有效地控制不穩定性。專業騎士擁有更大的活動範圍，因此需要較少的穩定性即可有效騎乘。

Stability & Balance Together:
穩定性與平衡共同作用：

“DRIVING, NOT SURVIVING.” A MORE STABLE RIDER CAN MAKE THE MOVEMENTS THEY WANT, TO CONTROL, MANIPULATE AND DIRECT THE BOARD. “SURVIVING, NOT DRIVING.” A LESS STABLE RIDER MUST FIRST MAKE BALANCING MOVEMENTS TO RECOVER, BEFORE THEY CAN MAKE THE MOVEMENTS THEY WANT.
「駕馭，而非求生。」較穩定的騎士能做出他們想要的動作，以控制、操控並引導滑板。「求生，而非駕馭。」較不穩定的騎士必須先做出平衡動作來恢復，才能做出他們想要的動作。

Stance & Binding Set Up
站姿與綁定設置

• Binding Width: How far apart the bindings (and feet) are placed on the snowboard. A wider stance increases stability by widening the base of support, however it can limit mobility (balancing movements). A narrow stance promotes mobility but may lack stability by creating an insufficient base of support.
  綁定寬度：綁定（及雙腳）在滑雪板上的間距。較寬的站姿透過擴大支撐基底來增加穩定性，但可能限制活動性（平衡動作）。較窄的站姿促進活動性，但可能因支撐基底不足而缺乏穩定性。
• Binding Angle: A set up with the bindings angled towards the nose of the snowboard promotes a forward orientation of the body (E.g.: alpine or snowboard cross racing). This may allow riders to maintain their centre of mass closer the base of support during vertical movements (flexion of the hips). Bindings placed at lower angles across the board, or angles equal on front and back foot (E.g.: 15/-15 degrees) promote efficiency riding in both directions (forward and switch) and a very neutral alignment of the shoulders, hips and knees, however may hinder the rider’s ability to move efficiently in the vertical direction turn to turn while riding in the forward direction.
  綁定角度：綁定朝向滑雪板前端（鼻端）角度的設置，促進身體向前的姿態（例如：高山滑雪或單板越野賽）。這可能讓騎士在垂直動作（臀部屈曲）時，能將重心維持在較接近支撐基底的位置。綁定角度較低，且前後腳角度相等（例如：15/-15 度）的設置，促進雙向（正向與反向）騎乘的效率，並使肩膀、臀部與膝蓋保持非常中立的排列，但可能會妨礙騎士在正向騎乘時，於轉彎間垂直方向的有效移動能力。

NOTES:備註：

PIVOT

Components of Pivot:樞軸的組成部分：

1. Rotation (Upper Body, Lower Body, or Full Body Rotation)
   旋轉（上半身、下半身或全身旋轉）
2. Counter Rotation反向旋轉
   

   

Upper Body Rotational Movements
上半身旋轉動作

Key points:重點：

• Upper-body rotation can generate more rotational force, but is generally an inefficient movement in turning because the effects of rotation take a long time to affect the snowboard. Also, excessive upper body rotational movements can compromise Position & Balance.
  上半身旋轉可以產生較大的旋轉力，但通常在轉彎時是一種效率較低的動作，因為旋轉的效果需要較長時間才能影響滑雪板。此外，過度的上半身旋轉動作可能會影響姿勢與平衡。

Lower Body Rotational Movements
下半身旋轉動作

Key points:重點：

• Lower body rotational movements will have a quicker effect on the path of the snowboard, but will result in less rotational force.
  下半身的旋轉動作會更快影響滑雪板的路徑，但會產生較小的旋轉力。
• Riders must be aware that lower body rotational movements can unintentionally compromise the position and alignment of the upper body, for example if turns are initiated with the lower body, and the upper body does not maintain alignment between shoulders, hips, knees, and feet.
  騎乘者必須注意，下半身的旋轉動作可能會無意間影響上半身的位置與對齊，例如當轉彎是由下半身發起，而上半身未能保持肩膀、臀部、膝蓋與腳的對齊。
  

  

Full Body Rotational Movements
全身旋轉動作

THE PEN ANALOGY筆的比喻

Key Points:重點：

Counter Rotational Movementsv
反向旋轉動作 v

Key Points:重點：

• Quickest way to change the direction of the snowboard.
  改變滑雪板方向最快的方法。
• Only effective up to 180 degrees.
  僅在 180 度以內有效。
• Can compromise the balance and stability of the rider.
  可能會影響騎乘者的平衡與穩定性。
  

  

EDGING邊緣處理

Edging is involved any time there is a change of direction.
只要有方向改變，就會涉及壓邊動作。

• The steepness of the slope
  坡度的陡峭程度
• The radius of the turn
  轉彎的半徑
• The speed of the turn
  轉彎的速度
• Snow and terrain conditions, and terrain features
  雪況與地形條件，以及地形特徵

Components Of Edging:傾斜的組成要素：

1. Inclination1. 傾斜角度

2. Angulation2. 角度調整

Inclination傾斜角

IT IS IMPORTANT TO
這一點很重要

UNDERSTAND THE RELATIONSHIP BETWEEN INCLINATION (LEANING)AND ANGULATION (BENDING).
了解傾斜（傾倒）與角度（彎曲）之間的關係。

• Riders must incline inside the turning arc to counteract the turning forces.
  騎士必須在轉彎弧線內側傾斜，以抵銷轉彎時的力量。
  

  

• Edging purely through inclination is only achievable with a limited number of factors (snow conditions, speed, slope).
  僅靠傾斜來壓邊，只能在有限的因素下實現（雪況、速度、坡度）。

Angulation角度

• Angulation allows for the increase in edge angle while maintaining the rider’s COM closer to the BOS (for stability).
  角度調整能在提升邊緣角度的同時，保持騎士的重心（COM）更接近支撐基底（BOS），以增強穩定性。
• Angulation combined with inclination will provide the best results when it comes to reliable edge grip.
  角度調整與傾斜結合，能在可靠的刃邊抓地力方面提供最佳效果。

GENERALLY, AS THE SLOPE INCREASES, MORE ANGULATION IS NEEDED IN ORDER TO MAINTAIN EDGE GRIP.
一般來說，隨著坡度增加，為了維持邊緣抓地力，需要更多的傾斜角度。

PRESSURE壓力

UP UN-WEIGHTING向上減重

DOWN UN-WEIGHTING下壓卸重

COMBINING UP & DOWN UN-WEIGHTING ("MID-WEIGHTING")
結合向上與向下減重（「中間減重」）

PRESSURE CONTROL FOR SPEED MANAGEMENT
速度管理的壓力控制

TERRAIN地形

IF THE RIDER STAYED IN A FIXED POSITION, THE PRESSURE WOULD VARY NOTICEABLY ON UNEVEN TERRAIN, CAUSING DIFFICULTY IN MAINTAINING CONTROL.
如果騎士保持固定姿勢，在不平坦的地形上壓力會明顯變化，導致難以維持控制。

RESULTANT FORCES合力

Components Of Pressure:壓力的組成部分：

1. Reactive (“Control”)反應式（「控制」）
2. Proactive (“Create & Release”)
   主動式（「創造與釋放」）

Reactive Pressure Management ("Control")
反應式壓力管理（「控制」）

Key points:重點：

• Riders will feel the need to control pressures due to slope, speed and/or terrain.
  騎士會因坡度、速度和／或地形而感受到需要控制壓力。
• Reactive pressure control involves mostly vertical adjustments in the lower joints in relation to the forces that are felt by the rider.
  反應式壓力控制主要涉及下肢關節在垂直方向上的調整，以應對騎士感受到的力量。
• Controlling pressures will enhance the rider’s ability to keep the snowboard in contact with the snow.
  控制壓力將提升騎士保持滑雪板與雪面接觸的能力。

Proactive Pressure Management ("Create & Release")
主動壓力管理（「創造與釋放」）

Key points:重點：

• Once riders are comfortable controlling pressures, they will begin to move more dynamically with the goal of creating pressure for board performance.
  當騎士能夠熟練控制壓力後，他們將開始更具動態地移動，目標是為滑雪板性能創造壓力。
• Up, down, and mid-weighting movements can be employed to create pressure at various points in the turn or manoeuvre.
  可運用上壓、下壓及中等重量的動作，在轉彎或動作的不同階段創造壓力。
• Allowing for a total pressure release will put the rider into the air, as a means of avoiding terrain obstacles or simply as a way to jump/generate lift.
  完全釋放壓力會使騎士飛離地面，這是一種避開地形障礙或單純用來跳躍／產生升力的方法。

TIMING & COORDINATION時機與協調

Components of Timing & Coordination:
時機與協調的組成部分：

1. Timing時間
2. Coordination協調

Timing時間

Key points:重點：

• Successful timing relies on using the appropriate movement for the appropriate duration, given the intended outcome.
  成功的時機掌握依賴於根據預期結果，使用適當的動作並持續適當的時間。
• Starting and stopping a selected movement at the appropriate point in the turn or manoeuvre is also an important element of timing.
  在轉彎或操作的適當時機開始和停止所選動作，也是時機掌握的重要元素。

Coordination協調

Key points:重點：

• Advanced coordination skills will make many complex movements appear as one single effort.
  高階的協調能力能讓許多複雜動作看起來像是一氣呵成。
• Riders can develop coordination skills by challenging themselves with the speed and combination / sequence of movements.
  騎士可以透過挑戰自己在速度及動作組合／順序上的表現來培養協調能力。

SEQUENCING MOVEMENTS動作排序

APPLYING THE SKILLS CONCEPT
應用技巧概念

PHASES OF THE TURN
轉彎階段

• Phase 1: Initiation第一階段：起始
• Phase 2: Execution第二階段：執行
• Phase 3: Completion第三階段：完成

PHASES OF MANOEUVRES / TRICKS
動作／技巧的階段

• Phase 1: Preparation第一階段：準備
• Phase 2: Initiation階段二：啟動
• Phase 3: Execution階段三：執行
• Phase 4: Completion階段四：完成

THE RIDING COMPETENCIES騎乘能力

Novice & Intermediate Riders:
初學者與中階騎士：

THE CORE COMPETENCIES核心能力

The three Core Competencies:
三大核心能力：

CENTRED & MOBILE POSITION
居中且靈活的姿勢

How?如何？

• The rider maintains rotational alignment between shoulders, hips and knees.
  騎士保持肩膀、臀部與膝蓋之間的旋轉對齊。
• The rider maintains equal weight over both feet.
  騎士保持雙腳承受的重量均等。
• Joints are generally flexed evenly between left and right sides.
  關節左右兩側通常均勻彎曲。
• The rider maintains a loose, relaxed position on the board which promotes a state of readiness / constant adjustment.
  騎手保持在滑板上的姿勢鬆弛放鬆，有助於隨時準備和不斷調整。
  

  

TURNING THE BOARD WITH THE LOWER BODY
用下半身轉動滑板

How?怎麼做？

• The rider directs the snowboard with hips and knees, and with the feet at the higher skill levels.
  騎乘者以臀部和膝蓋來引導滑雪板，在較高的技巧層級則以雙腳引導。
• Rotational and lateral movements are used to direct the board (instead of counter rotational movements).
  使用旋轉和側向動作來引導滑雪板（而非反向旋轉動作）。
• Turns are round in shape and generally symmetrical through predictable timing of movements and coordination of multiple movements into a singular effort.
  轉彎呈圓形，通常透過可預測的動作時機和多重動作的協調，合而為一的努力來達成對稱。
  

  

BALANCE ALONG THE WORKING EDGE
沿著工作刃保持平衡

How?如何做到？

• Riders should use a blend of inclination at the start of the turn followed by angulation to maintain edge hold and control pressures associated with speed and terrain.
  騎士應在轉彎開始時運用傾斜動作，接著透過角度調整來維持刃口抓地力，並控制與速度及地形相關的壓力。
• The rider directs and maintains his/her centre of mass to the inside of the turn in a balanced relationship to speed and snow conditions.
  騎乘者將其重心引導並維持在轉彎內側，與速度及雪況保持平衡的關係。
• Edge grip is apparent in turn shape and track left in the snow.
  邊緣抓地力可從轉彎形狀及雪地上留下的軌跡中明顯看出。

Advanced & Expert Riders:
進階與專家級騎乘者：

THE ADVANCED COMPETENCIES
進階能力

STRENGTH & FLOW力量與流暢

How?如何？

• The rider uses a strong body position that allows mobility.
  騎士採用強而有力的身體姿勢，以保持靈活性。
• The rider is in a position to resist the forces associated with advanced and expert speeds.
  騎士處於能抵抗高級和專家速度相關力量的位置。
• The five skills are blended effectively to display fluidity and power.
  五項技能有效融合，展現流暢與力量。
• The rider looks ahead to upcoming terrain features and plans his/her line with fluidity in mind.
  騎士前瞻即將到來的地形特徵，並以流暢性為考量規劃路線。
  

  

LOADING AND DEFLECTION載重與偏轉

How?如何做到？

• The rider displays rhythm and rebound by allowing the snowboard to release pressure, and directing that release of pressure into the next turn or manoeuvre.
  騎乘者透過讓滑雪板釋放壓力，展現節奏感與反彈力，並將這股釋放的壓力引導至下一個轉彎或動作中。
• The rider directs the resultant forces that are built up in the snowboard in a deliberate manner, aiding board performance.
  騎乘者有意識地引導滑雪板中累積的合力，協助滑雪板的表現。
• The rider allows the snowboard to load and in turn release, accelerating the rider across the slope at the exit of the turn.
  騎乘者讓滑雪板承載壓力，隨後釋放，推動騎乘者在轉彎出口加速滑行。
  

  

ARC TO ARC弧線對弧線

How?怎麼做到的？

• Edge grip is established above the fall line using inclination combined with refined ankle / foot movements, resulting in round turn shape / loading above the fall line.
  透過傾斜結合精細的腳踝／腳部動作，在落線上方建立邊緣抓地力，形成落線上方的圓弧轉彎形狀與負載。
• The rider links turns in a way that aids performance by moving the centre of mass through the neutral position at edge change.
  騎士透過在換邊時將質心移動至中立位置，串連轉彎，從而提升表現。
• The rider uses the snowboard’s sidecut to achieve arcs in the path of travel, which increases board performance.
  騎乘者利用滑雪板的側切線來達成行進路徑上的弧線，從而提升滑雪板的性能。
  

  

STEERING VERSATILITY操控多樣性

How?如何？

• The rider selects the appropriate amount of edge, pivot and pressure to create a variety of turn shapes and sizes.
  騎士選擇適當的刃角、轉軸和壓力，以創造各種不同形狀和大小的轉彎。
• The rider can increase or decrease edge angle to change the turn size and/or shape in the midst of a single turn.
  騎士可以在單一轉彎過程中增加或減少刃角，以改變轉彎的大小和／或形狀。
• The rider effectively uses pivot, edge and pressure to control, maintain, or increase speed.
  騎士有效運用轉軸、刃角和壓力來控制、維持或增加速度。

OTHER APPLICATIONS OF THE SKILLS CONCEPT
技能概念的其他應用

STEERING轉向

• Pivoting movements旋轉動作
• Edging movements邊緣動作
• Pressuring movements施壓動作

SEPARATION分離動作

PEDALLING踩踏

BOARD PERFORMANCE板子性能

• Efficient steering movements.
  有效率的轉向動作。
• Well-timed fore/aft pressure control adjustments.
  適時的前後壓力控制調整。
• Independence in the lower body movements (pedalling).
  下半身動作（踩踏）獨立自主。

• The shape of turn - round arcs, with grip above the fall line.
  轉彎弧形，握把位於落線上方。
• Snow spray - above the fall line.
  雪霧噴射—位於落線上方。
• Torsional flex (twisting of the snowboard).
  扭轉彎曲（滑雪板的扭轉）。
• Pressure release or rebound from the snowboard.
  滑雪板的壓力釋放或反彈。

TURN TYPES轉彎類型

SLIDING TURNS滑行轉彎

CARVED TURNS刻滑轉彎

BEGINNER TURNS初學者轉彎

NOVICE TURNS新手轉彎

INTERMEDIATE TURNS中級轉彎

• Edge angle.刃邊角度。
• The sidecut of the board.
  滑雪板的側切角。
• The amount and duration of pressure that is applied throughout the turn (bending the board).
  在整個轉彎過程中施加的壓力大小與持續時間（彎曲滑雪板）。

ADVANCED TURNS進階轉彎

EXPERT TURNS專家轉彎

NOTES:備註：

TEACHING BEGINNER SNOWBOARDERS
教導初學者滑雪板者

CHOICE OF TERRAIN地形選擇

USE OF MECHANICAL LIFTS
機械升降設備的使用

Use of Carpet/Conveyor Lifts
地毯式/輸送帶纜車的使用

Use of T-BAR Lifts
T 型桿升降台的使用

Use of Chair Lifts
使用吊椅纜車

EQUIPMENT CONSIDERATIONS FOR BEGINNERS
初學者的裝備考量

• Snowboards with softer flex patterns.
  彈性較軟的滑雪板。
• Snowboard that is approximately as tall as the student’s chin, or slightly below, when standing.
  滑雪板高度約與學生站立時的下巴齊平，或略低於下巴。
• Top-sheet traction, either in the form a stomp pad between the bindings, or traction that is embedded into the top of the snowboard, to reduce slipping.
  頂板防滑設計，可能是綁帶間的止滑墊，或嵌入滑雪板頂部的防滑材質，以減少滑動。
• Stance angles initially set at equal angles (e.g.: +9/-9 degrees) will facilitate movement in both directions. Once students are confident in their chosen direction (regular or goofy footed), they may experiment with different angles.
  站姿角度初始設定為相等角度（例如：+9/-9 度），有助於雙向移動。一旦學生對所選方向（正常腳或反腳）有信心後，可嘗試不同的角度。
• Bevelled base profile, to help reduce edges catching in the snow, and promote the snowboard pivoting during turns.
  底部斜角設計，有助於減少邊緣在雪地中卡住，並促進滑雪板在轉彎時的旋轉。

THE QUICKRIDE SYSTEM

THE S.A.F.E. CONCEPTS.A.F.E. 概念

STATIC (Skill Development Model: Initiation)
靜態（技能發展模型：啟動階段）

USING HANDS-ON ASSISTANCE
使用實際輔助

• ASK before providing hands-on help.
  在提供實際協助前，請先詢問。
• Be mindful of HOW you are providing assistance.
  注意你提供協助的方式。

THE QUICKRIDE SYSTEM OVERVIEW
快速騎乘系統概述

INTRODUCTIONS介紹

a) Instructor Introduction
a) 教練介紹

• Your name你的名字
• A welcome message to the group
  對團體的歡迎詞
• Your professional background
  你的專業背景
• Snowboarding and teaching experience
  滑雪板和教學經驗
• Any other pertinent information
  其他相關資訊

b) Student Namesb) 學生姓名

c) Lesson Goalsc) 課程目標

• To have fun享受樂趣
• To develop an appreciation for snowboarding
  培養對滑雪板運動的欣賞
• To learn how to stop on both sides (toe edge and heel edge)
  學習如何在雙側（腳尖邊和腳跟邊）停下來
• To learn how to become mobile on the snowboard - controlling speed and direction
  學習如何在滑雪板上移動—控制速度和方向
• To learn how to use mechanical lifts
  學習如何使用機械吊椅
• To develop safety awareness
  培養安全意識
• Again, to have fun! And to leave with plans to return and snowboard again
  再說一次，為了玩得開心！並且帶著計畫再回來滑雪板的打算離開

d) Durationd) 時間長度

e) Equipment / Safety Check
e) 裝備／安全檢查

• Boots should provide good ankle support and offer some forward flexibility. They should be comfortable, and should be tightened enough to avoid excessive foot movement. Check that your student’s boots fit properly and are done up.
  雪鞋應提供良好的腳踝支撐並具備一定的前方彈性。應該穿著舒適，並且繫緊到足以避免腳部過度移動。檢查學生的雪鞋是否合腳且已繫好。
• The snowboard should be suited to the size, weight and boot size of the student and should be appropriately tuned for slow, sliding turns. Boards with top sheet traction, as well as a bevelled base profile are ideal. Also, bindings set to $+9/-9$$+9/-9$+9//-9+9 /-9 degrees work well for beginners. Check that your student’s board is set up correctly, with bindings centred between the toe and heel edges, and all hardware is tight.
  滑雪板應適合學生的身高、體重及雪鞋尺寸，並應適當調整以利緩慢滑行轉彎。具有頂板防滑設計及斜角底部輪廓的滑雪板是理想選擇。此外，綁帶設定為 $+9/-9$$+9/-9$+9//-9+9 /-9 度對初學者來說效果良好。檢查學生的滑雪板是否正確安裝，綁帶是否置中於腳趾與腳跟邊緣之間，且所有硬體是否緊固。
• The students should be dressed appropriately for the day’s conditions. Helmets are definitely recommended.
  學生應根據當天的天氣條件穿著適當。強烈建議佩戴安全帽。

EQUIPMENT裝備

• The Toeside: The side of the board where the toes are positioned.
  腳趾側：板子上腳趾所處的一側。
• The Heelside: The side of the board where the heels are positioned.
  腳跟側：板子上腳跟所處的一側。
• Nose of the board (or “Tip”): This is the end of the board that closest to the front foot.
  板頭（或稱「尖端」）：指靠近前腳的板子端部。
• Tail of the board (or simply “Tail”): The end of the board that is closest to the back foot.
  滑雪板尾端（或簡稱「尾端」）：靠近後腳的一端。
• Base: The bottom of the board - the part that slides on the snow.
  底板：滑雪板的底部——與雪面接觸並滑行的部分。
• Bindings: High-backs, base plates, heel cup, ankle strap and toe strap.
  綁帶：包括高背板、底座板、後跟杯、腳踝帶和腳趾帶。
• Goofy Foot*: When you prefer to have your right foot as the leading foot, you’re a goofy-footed snowboarder.
  右腳領先*：當你習慣以右腳作為領先腳時，你就是一位右腳領先的滑雪板手。
• Regular Foot*: When you prefer your left foot as the leading foot, you’re a regular-footed snowboarder.
  常規腳*：當你偏好以左腳為前腳時，你就是一位常規腳的滑雪板手。
  

  

GOOFY OR REGULARPGOOFY 或 REGULARP

• Have them envision sliding on a patch of ice. Many students will lead with their natural lead foot.
  讓他們想像在一塊冰面上滑行。許多學生會以他們自然的前腳領先。
• Ask them which foot they would likely kick a soccer ball with. Most students will place their stronger foot (their kicking foot) at the back of the snowboard.
  問他們通常會用哪隻腳踢足球。大多數學生會將較強壯的腳（踢球腳）放在滑雪板的後方。
• With students standing facing away from you and feet together, give them a light push, forcing them to take a step. Many times, the foot that steps out first to stop the fall will be the front foot.
  讓學生面向遠離你的方向站立，雙腳併攏，輕輕推他們一下，迫使他們踏出一步。很多時候，第一個踏出的腳會是前腳，用來阻止跌倒。
  Keep in mind that often these tests will not yield a clear front and back foot, and experimentation might be needed during the first lesson. When in doubt, you’ll need to make an educated guess, and adjust from there as the student becomes more comfortable.
  請記住，這些測試常常無法明確判斷前腳和後腳，可能需要在第一堂課中進行嘗試。若有疑慮，你需要做出有根據的判斷，並隨著學生越來越熟悉再做調整。

ATTACHING THE FRONT FOOT
固定前腳

• If equipped with one, fasten the safety leash first to avoid a run-away board while you are attempting to attach the front foot.
  如果有配備安全繩，請先繫上安全繩，以避免在嘗試固定前腳時滑板失控跑走。
• Remove the snow from the bottom of the front boot and from the front binding, and place the front foot in the front binding.
  將前靴底部及前綁帶上的積雪清除乾淨，然後將前腳放入前綁帶中。
• Attach the ankle strap of the forward binding snugly so that the heel of the boot rests firmly against the back of the binding, in the heel cup.
  將前綁帶的腳踝帶緊密固定，使靴子的後跟牢牢靠在綁帶後方的後跟杯中。
• Attach the toe buckle snugly.
  將腳趾扣緊密固定。
  

  

EQUIPMENT FAMILIARITY & MOBILITY
裝備熟悉度與行動能力

• Sliding the board back and forth.
  將滑板前後滑動。
• Balancing on one foot (both the attached and free foot).
  單腳平衡（包括固定腳和自由腳）。
• Turning in circles - “pushing” the board, and “pulling” the board, clockwise and count-er-clockwise directions.
  繞圈轉動——「推動」滑板和「拉動」滑板，順時針及逆時針方向。
• Stepping the rear/free foot from the toeside to the heelside - try with eyes closed and open.
  將後腳／自由腳從腳尖側移至腳跟側——嘗試閉眼和睜眼操作。
• Lift the board up with the front leg in front of the body; lift the board behind the body.
  用前腳將滑雪板抬起至身體前方；將滑雪板抬起至身體後方。
• Small hops with the back foot placed against the back binding.
  後腳輕輕跳躍，腳放在後綁帶上。

THE NEUTRAL POSITION中立姿勢

Explanation說明

• A ready position with the ankles, knees, and hip joints equally flexed. This position optimizes the length and strength of key muscles so a rider can be both stable and maximize mobility, as needed.
  腳踝、膝蓋和髖關節同時彎曲的準備姿勢。此姿勢能優化關鍵肌肉的長度與力量，使騎士既能保持穩定，又能在需要時最大化活動力。
• Shoulders and hips positioned square to the front foot angle.
  肩膀與髖部與前腳角度保持正對。
• Arms relaxed, and in a natural position alongside the body.
  手臂放鬆，自然垂放於身體兩側。
• Directing the head and eyes to face the direction of travel.
  頭部與眼睛朝向行進方向。
• Distributing the body weight evenly between both feet.
  將體重均勻分配在雙腳之間。

Demonstration示範

Student Trial學生試驗

KEY WORDS: NEUTRAL POSITION
關鍵詞：中立姿勢

• Joints slightly flexed關節微彎曲
• Equal weight重量均分
• Head up抬頭
• “Ready” position「準備」姿勢

THE NEUTRAL POSITION中立姿勢

IS AN ATHLETIC STANCE
是一種運動員的站姿

COMMON TO MOST SPORTS. THIS POSITION IS STABLE AND ALLOWS FOR QUICK REACTION.
大多數運動中都常見。這個姿勢穩定且能快速反應。

SKATING滑冰

Explanation說明

KEY WORDS: SKATING關鍵字：滑行

• Upper body aligned with front foot angle
  上半身與前腳角度對齊
• Eyes looking forward眼睛向前看
• Balanced over front foot
  重心平衡於前腳
• Small steps between bindings
  綁定板之間的小步伐

Demonstration示範

Student Trial學生試滑

Feedback回饋

• Neutral position - eyes up, arms relaxed, joints flexed.
  中立姿勢－眼睛向上，手臂放鬆，關節彎曲。
• Weight distribution - changes from front foot to pushing foot, and back.
  重量分配－從前腳到推進腳，再到後腳變換。
• Edging - used as needed, according to terrain / slope / snow.
  邊緣控制－根據地形／坡度／雪況需要使用。

Other suggested tactics:
其他建議策略：

• Skate with the rear foot on both the toeside and heelside of the snowboard. Start with the free foot behind or in front of the front binding. Advanced the snowboard until the free foot is in line with the back binding, and replace the foot near the front binding. This will help avoid steps that are too large.
  用後腳在滑雪板的腳尖側和腳跟側滑行。開始時，空著的腳放在前綁帶的前方或後方。將滑雪板向前推進，直到空著的腳與後綁帶對齊，然後將腳放回靠近前綁帶的位置。這有助於避免步伐過大。
• Obstacle course - follow the leader.
  障礙賽 - 跟隨領隊。
• Skate to a target object and back.
  滑向目標物再滑回來。
• “Push-Push-Glide” - as balance progresses, have students try to take larger pushes with the free foot, and allow the board to glide on the base for longer periods.
  「推-推-滑」— 隨著平衡能力的進步，讓學生嘗試用空著的腳做更大幅度的推動，並讓滑雪板在底部滑行更長時間。

CLIMBING / DESCENDING攀爬 / 下降

Explanation說明

• Start in a basic standing position with the front foot attached, facing up the slope, and the free foot uphill above the toeside of the board.
  從基本站立姿勢開始，前腳固定，面向坡上，空著的腳放在滑板腳尖側的坡上方。
• Extend the front ankle and knee to engage the toe edge of the board.
  伸展前腳踝和膝蓋，使滑板的腳尖邊緣接觸地面。
• Take a medium sized step with the free foot, up the hill.
  用空著的腳踏出中等大小的一步，向上坡走。
• Follow by taking a small step with the attached foot, lifting the snowboard. Engage the edge into the snow to prevent slipping backwards.
  接著用綁著的腳踏出小步，抬起滑雪板。將邊緣壓入雪中，以防止向後滑動。

How: Descending方法：下坡

• Start in a standing position, facing down the slope, with the free foot uphill on the snow.
  從站立姿勢開始，面向坡下，空著的腳放在上坡的雪地上。
• Flex the front knee and ankle to engage the heel edge into the snow.
  彎曲前膝和腳踝，使後跟邊緣壓入雪面。
• Take a step with the snowboard, downhill, and follow with the free foot, lifting the board.
  用滑雪板向下坡邁出一步，接著抬起滑雪板，跟上空著的腳。

Demonstration示範

Student Trial學生試練

Feedback回饋

• Board perpendicular to the fall line.
  滑板垂直於落線。
• Neutral position, looking in the direction of travel.
  中立姿勢，面向行進方向。
• Adequate edging to prevent slipping.
  適當的刃邊角度以防止打滑。
  

  

²SLIDING To become comfortable standing on the snowboard while it is sliding.
²滑行 在滑雪板滑行時，習慣站立姿勢。

STRAIGHT RUNNING直線滑行

Explanation說明

How:如何：

• After climbing a slight incline, turn so that the nose of the board is pointing down the slope, with the base flat on the snow, in the fall line.
  爬上一個緩坡後，轉動身體，使滑雪板的板頭朝向坡下，底部平貼雪面，沿著落差線方向。
• Place the free foot in the snow, to stop you from sliding.
  將空著的腳放在雪地上，以防止自己滑動。
• Look down the slope and when ready, place the back foot on the snowboard (against the back binding) to begin sliding.
  朝坡下看，準備好後，將後腳放在滑雪板上（靠近後綁帶）開始滑行。
• Maintain the neutral position while sliding, with knees slightly flexed, eyes looking forward, and arms comfortably to the sides.
  滑行時保持中立姿勢，膝蓋微彎，眼睛向前看，雙臂自然放在身側。
• As the terrain flattens, and the speed reduces to a stop, step off of the board and skate to a safe area.
  當地形變平，速度減至停止時，請從滑板上跳下，滑行至安全區域。

Demonstration示範

Student Trial學生試跑

KEY WORDS: STRAIGHT RUNNING
關鍵詞：直線跑

• Place board in fall line and flat based
  將滑雪板放置於落線及平底位置
• Place back foot against back binding demonstration.
  將後腳放回後綁帶示範位置。
• Look ahead向前看

Feedback回饋

• Maintain neutral position
  保持中立姿勢

• Board sliding flat on the base (have students feel their foot flat in the boot).
  滑雪板平貼在底部（讓學生感受靴子內腳掌的平貼感）。
• Neutral position, looking in the direction of travel, with the shoulders in line with the snowboard - not rotated toward the nose.
  保持中立姿勢，目光朝向前進方向，肩膀與滑雪板保持同一線上—不要朝向滑雪板前端旋轉。
• Weight distribution even over both feet - a common occurrence is leaning back, on the rear foot.
  體重均勻分布在雙腳上—常見的錯誤是身體向後傾，重心落在後腳。

Other suggested tactics:
其他建議策略：

• “Push-Push-Glide”: Start with a small skate, or push, to increase the sliding speed as students become more comfortable. Add a second push to build some speed, and then place the free foot against the back binding and enjoy the glide!
  「推-推-滑行」：從小幅度滑行或推進開始，隨著學生越來越熟悉，增加滑行速度。再加上第二次推進以增加速度，然後將空著的腳放在後綁帶上，享受滑行的樂趣！
• Experiment with various body positions:
  嘗試各種身體姿勢：
• Fore and aft balance (front foot - back foot movement)
  前後平衡（前腳－後腳移動）
• Lateral balance (towards the toe and heel edges)
  側向平衡（朝向腳尖和腳跟邊緣）
• Rotational balance (upper body rotation)
  旋轉平衡（上半身旋轉）
  $◻$$◻$◻\square Vertical (tall and small positions)
  $◻$$◻$◻\square 垂直（高姿勢與低姿勢）
• Toe/Heel Drag: While sliding, have the student move the free foot slightly off of the snowboard, on either toe or heelside, and gradually drag it in the snow. This will help with stopping, and cause a slight change in direction.
  腳尖/腳跟拖曳：滑行時，讓學生將空著的腳稍微移離滑雪板，放在腳尖或腳跟邊，並逐漸在雪地上拖曳。這有助於停止，並會造成輕微的方向改變。
• J-Turn: As the student is sliding, have them slightly head as well as hips towards the heel edge as they drag their heel in the snow. Their path of travel should follow a broad heelside arc as they do this, introducing them to the concept of rotation, and eventually turning. Ask them to try to turn until they stop on the heel edge. Try the same on the toe edge.
  J-Turn：當學生在滑行時，讓他們的頭部和臀部稍微朝向後跟邊，同時將後跟拖曳在雪地上。他們的行進路徑應該沿著一個寬廣的後跟邊弧線，藉此讓他們了解旋轉的概念，並最終完成轉彎。請他們嘗試轉彎直到在後跟邊停下。接著在前腳趾邊嘗試相同動作。
  

  

1. Introduction of speed and direction control with one foot attached, using the Gas Pedal, Sideslipping and Pendulum exercises.
   介紹速度和方向控制，並且只綁定一隻腳，使用油門踏板（Gas Pedal）、側滑（Sideslipping）和擺盪（Pendulum）練習。
2. Refinement of speed and direction control with both feet attached, using the Sideslipping, Pendulum and Power Pendulum exercises.
   利用側滑、擺動及強力擺動練習，精進雙腳固定時的速度與方向控制。

INTRODUCTION TO EDGING (THE "GAS PEDAL" EXERCISE)
邊緣控制入門（「油門踏板」練習）

Explanation說明

KEY WORDS: GAS PEDALINTRO TO EDGING
關鍵詞：油門 踩邊入門

• Front foot attached前腳綁定
• Lean body inside board slightly
  身體稍微向滑板內側傾斜
• Flex hip, knee, ankle to increase or decrease edge angle and feel snowboard slide / stop
  屈曲髖關節、膝蓋、腳踝以增加或減少邊緣角度，感受滑雪板滑行／停止

Student Trial學生嘗試

PROGRESSING FROM THE GAS PEDAL EXERCISE TO ONE-FOOTED SIDESLIPPING
從油門練習進階到單腳側滑

ONE-FOOT ATTACHED SIDESLIPPING & "DRIT" LEFT/RIGHT
單腳綁定側滑與「DRIT」左右轉

ATTACHING THE BOARD ON A SLOPE
在斜坡上綁定滑板

• Arrange students in an area free of excessive traffic, standing with the front foot attached, facing down the hill.
  安排學生在一個無過多人流的區域，前腳固定，面向山下站立。
• Ensure students have enough room between each other to move around.
  確保學生之間有足夠的空間可以活動。
• Using the heel edge of the snowboard, students can “dig” a platform in the snow, which will allow them to stand without sliding.
  利用滑雪板的後跟邊緣，學生可以在雪地上「挖」出一個平台，讓他們能夠站穩而不滑動。
• Clear any snow from the rear binding, and place the foot in the binding.
  清除後綁帶上的積雪，然後將腳放入綁帶中。
• Attach the ankle strap, and then the toe strap.
  先扣上腳踝帶，再扣上腳趾帶。
• Be ready to help students - they may require assistance strapping in for the first couple times!
  準備好協助學生——他們在前幾次綁帶時可能需要幫忙！

Alternative Methods:替代方法：

1. Facing uphill, use the attached foot to dig in the heel edge (downhill edge). Use this platform to strap in the rear foot. This method may be easier for students in harder snow.
   面向上坡時，使用附帶的腳踏將後腳跟邊（下坡邊）挖入雪中。利用這個平台來綁上後腳。這種方法對於在較硬雪地上的學生可能較為容易。
2. Sitting on the snow. If the situation (terrain, snow conditions) don’t allow students to strap in while standing, ask them to sit on the snow facing downhill, to strap in the rear foot.
   坐在雪地上。如果情況（地形、雪況）不允許學生站立時綁上雪板，請他們面向下坡坐在雪地上，綁上後腳。

HOW TO STAND UP
如何站起來

Standing Up - Option 1:
站立 - 選項一：

• Facing downhill, slide the hips close to the snowboard.
  面向下坡，將臀部靠近滑雪板。
• Place the back hand on the snow next to the hips and reach forward/up with the other arm.
  將後手放在臀部旁的雪地上，另一隻手向前／向上伸展。
• In one quick motion, rock forward and stand quickly.
  以一個快速動作向前搖擺並迅速站起。
• It may be helpful to reach forward and grab onto the toe edge in this method.
  在此方法中，向前伸手抓住腳尖邊緣可能會有所幫助。

• From the seated position, students can roll onto their knees. Turning the snowboard at a 45 degree angle to the slope may help them roll.
  從坐姿開始，學生可以滾動到跪姿。將滑雪板以 45 度角轉向坡面，可能有助於他們滾動。
• Once they are on their knees and facing uphill, it will be easier for them to stand and begin sliding on the toe edge.
  一旦他們跪著面向上坡，站起來並開始用腳尖邊滑行會比較容易。
• If students can preform a small turn, they can stand up to the toeside, and immediately pivot the snowboard to the heel edge.
  如果學生能做出小轉彎，他們可以站起來到腳尖邊，並立即將滑雪板轉向腳跟邊。

SIDESLIPPING (TWO FEET ATTACHED)
側滑（雙腳綁定）

Explanation: Heelside Sideslipping
說明：腳跟側側滑

Explanation: Toeside Sideslipping
說明：腳尖側側滑

Demonstration示範

Student Trial學生試練

KEY WORDS: SIDESLIPPING關鍵字：側滑

• Board across fall line
  橫跨落線滑行
• Neutral position with head up, eyes looking forward
  中立姿勢，頭部抬起，眼睛向前看
• Arms relaxed in front of body
  雙臂放鬆置於身體前方
• Relax ankles to slide
  放鬆腳踝以滑行
• Flex hips, knees, ankles to slow down
  屈曲臀部、膝蓋和腳踝以減速

Feedback回饋

• Neutral position - eyes looking up or downhill, back tall, position relaxed, and arms controlled.
  中立姿勢——眼睛向上或向下看，背部挺直，姿勢放鬆，手臂控制穩定。
• Weight distributed evenly to keep the board perpendicular to the fall line.
  體重均勻分布，保持滑雪板垂直於落線。
• Sufficient edge angle to control speed.
  足夠的邊緣角度以控制速度。
• Sufficient speed and momentum to aid balance.
  足夠的速度和動量以協助保持平衡。
• Arms controlled and in front of body within periferal vision.
  手臂受控且位於身體前方的周邊視野範圍內。
  

  

Other suggested tactics:
其他建議策略：

• “Stop & Go”, “Red Light / Green Light” exercises encourage comfort stopping and starting.
  「停—走」和「紅燈／綠燈」練習鼓勵舒適地停止與起步。
• “Ballerina / Cowboy” Analogy: On the toeside edge, have students experiment with “standing like a ballerina” (with the ankles extended and on the toes). This position is unstable, and causes difficulty in moderating the amount of edge used. Encourage them to “stand like a cowboy”, with the ankle relaxed, and the weight centred over the balls of the feet. This “cowboy” position is helpful on the heelside edge, encouraging a wide base of support with the knees, and weight distributed evenly over the snowboard.
  「芭蕾舞者／牛仔」比喻：在腳尖邊緣時，讓學生嘗試「像芭蕾舞者一樣站立」（腳踝伸展並站在腳尖上）。這個姿勢不穩定，且難以控制使用的邊緣力度。鼓勵他們「像牛仔一樣站立」，腳踝放鬆，重心集中在腳掌前端。這個「牛仔」姿勢在腳跟邊緣時特別有幫助，能促進膝蓋寬闊的支撐基底，並使重量均勻分布在滑雪板上。
  

  

Explanation說明

• Begin on either the heel or toeside edge, in a sideslip.
  從腳跟邊或腳尖邊的側滑開始。
• Initiate the diagonal movement by shifting slight pressure to the foot in the direction you want to move, and slightly extending the ankle on that lead foot, causing the board’s edge angle to reduce slightly. On the heelside edge, it may be helpful to relate to the Gas Pedal exercise - “push on the left foot gas pedal to go to the left, push on the right gas pedal to go to the right”.
  開始斜向移動時，將輕微的壓力轉移到你想移動方向的腳上，並稍微伸展該前腳的腳踝，使滑板的邊緣角度略微減小。在後跟邊緣時，將此動作與油門踏板練習聯想會有幫助——「踩左腳油門踏板向左移動，踩右腳油門踏板向右移動」。
• Allow the snowboard to slide in a diagonal sideslip, maintaining pressure on the lead foot (approximately $60/40$$60/40$60//4060 / 40 split between lead and rear foot).
  讓滑雪板以斜向側滑方式滑動，保持對前腳的壓力（前後腳約分配為 $60/40$$60/40$60//4060 / 40 ）。
• To stop, shift pressure back to even distribution over both feet, and resume sideslipping. Repeat in the opposite direction.
  要停止時，將壓力回復到兩腳均勻分布，並繼續側滑。然後換相反方向重複。

Demonstration示範

• Sideslip for approximately 1-2 metres.
  側滑約 1 至 2 公尺。
• Increase pressure on one foot and relax the edge angle of that foot, causing the board to slide gently across the hill.
  加大一隻腳的壓力，並放鬆該腳的邊緣角度，使滑板輕輕滑過斜坡。
• Gently shift pressure to the other foot, causing the board to slow, and sideslip.
  輕輕將壓力轉移到另一隻腳，使滑板減速並側滑。
• Repeat the movement going the other way performing three to four pendulum movements.
  重複動作，往相反方向進行三到四次擺動。

Student Trial學生嘗試

Feedback回饋

• Gradual transfer of pressure to help control direction.
  逐漸轉移壓力以協助控制方向。
• Use of ankle/knee to release the board towards the fall line.
  利用腳踝／膝蓋釋放滑雪板朝向落線方向。
• Adjusting pressure and edge angle to avoid stopping during direction changes.
  調整壓力與邊緣角度以避免在轉向時停下。
• Proper use of edge angle to assist with speed control.
  適當使用邊緣角度以協助速度控制。
• Controlled body position (eyes looking forward, arms quiet, knees flexed).
  控制身體姿勢（眼睛向前看，手臂保持靜止，膝蓋彎曲）。
• Neutral position with eyes looking forward and arms controlled and within eyesight. Tall, relaxed position.
  中立姿勢，眼睛向前看，手臂受控且在視線範圍內。身體挺直且放鬆。
• Weight distributed evenly to keep the board perpendicular to the fall line.
  重量均勻分布，以保持滑板垂直於落線。
  

  

KEY WORDS: HEELSIDE PENDULUM
關鍵詞：後跟擺動

KEY WORDS: TOESIDE PENDULUM
關鍵字：腳尖擺動

• Start in a sideslip
  從側滑開始
• Shift weight to left or right foot
  將重量轉移到左腳或右腳
• Extend ankle and push same knee downhill slightly to initiate traverse
  伸展腳踝，並稍微將同側膝蓋向下坡方向推動以開始橫越
• Look ahead向前看
• Equalize weight and increase edge to slow/stop
  均衡重量並增加邊緣以減速/停止

- Start in a sideslip
- 從側滑開始

• Shift weight to left or right foot
  將重量轉移到左腳或右腳
• Slightly lower same heel to initiate traverse
  稍微降低相同的後跟以開始橫移
• Look ahead向前看
• Equalize weight and increase edge to slow/stop
  均衡重量並增加刃角以減速/停止

THE POWER PENDULUM力量擺盪器

Explanation說明

• Begin on either the heel or toeside edge, in a sideslip.
  從腳跟邊或腳尖邊的側滑開始。
• Allow the nose of the snowboard to move down the hill by shifting pressure to the lead foot, and relaxing the ankle (as in the Pendulum). Also, incorporate a slight rotation of the hips and knees down the hill, which will allow the snowboard to travel more down the hill than across.
  透過將壓力轉移到前腳並放鬆腳踝（如同擺錘動作），讓滑雪板的板頭順著坡度向下移動。同時，稍微旋轉臀部和膝蓋朝坡下方向，這樣滑雪板會更多地沿坡度向下移動，而非橫向滑行。
• As speed increases, flex the lead ankle and knee, and rotate hips back up the slope and feel the feet turning slightly in the boots to aid in steering. This will cause the snowboard to move more across the hill.
  隨著速度增加，彎曲前腳的腳踝和膝蓋，並將臀部旋轉回坡上方向，感覺腳在靴子內稍微轉動以協助轉向。這會使滑雪板更多地沿坡面橫向移動。
• Continue these movements to guide the snowboard uphill, and slow down.
  持續這些動作，引導滑雪板向上坡移動，並減速。
• Repeat in the opposite direction.
  反方向重複。

Demonstration示範

Student Trial學生試驗

KEY WORDS: POWER PENDULUM
關鍵詞：動力擺盪

• Start in a sideslip
  從側滑開始
• Shift weight to left or right foot and rotate hips downhill while reducing edge angle on that foot
  將重量轉移到左腳或右腳，並旋轉臀部朝向下坡，同時減少該腳的邊緣角度
• Increase speed by riding downhill
  透過順坡滑行來增加速度
• Rotate hips uphill and look uphill to slow down
  旋轉臀部朝向上坡並朝上坡方向看以減速
• Turn head and look back downhill, repeat in new direction.
  轉頭並回望下坡方向，然後在新的方向重複動作。

Feedback回饋

POWER PENDULUM: PATH OF TRAVEL
動力擺：運動路徑

GTURNING轉彎

• Heelside Turn: Begins on the toeside edge, crosses through the fall line on a flat base, and finishes on the heelside edge.
  腳跟轉彎：從腳尖邊緣開始，沿著平坦的底板穿越落線，最後結束於腳跟邊緣。
• Toeside Turn: Begins on the heelside edge, crosses through the fall line on a flat base, and finishes on the toeside edge.
  腳尖轉彎：從腳跟邊緣開始，沿著平坦的底板穿越落線，最後結束於腳尖邊緣。

THE BEGINNER TURN初學者轉彎

Explanation說明

How: Heelside Turn如何做：腳跟邊轉彎

• On the toeside edge (facing uphill), start to traverse across the slope, with slight pressure centred over the lead foot and the eyes looking forward in the direction of travel.
  在腳尖邊（面向上坡）開始橫越斜坡，輕微施壓於前腳，眼睛朝向前方行進方向。
• Initiate the turn by rotating the head over the lead shoulder, and rotating the core toward the nose of the board.
  透過將頭部轉向前肩，並將軀幹旋轉朝向滑板前端來啟動轉彎。
• Begin the edge change by moving the lead hip and knee in the direction of the turn (across the board), and allowing the board to flatten with slight flexion of the ankle. Feel the calf muscle press into the high back of the binding.
  開始轉換邊緣時，將前側的臀部和膝蓋朝轉彎方向（橫跨滑板）移動，並讓滑板在腳踝略微屈曲下趨於平坦。感受小腿肌肉壓在綁帶的高背部。
• Allow the snowboard to approach the fall line and slide on a flat base briefly.
  讓滑雪板接近落線，並在平底上短暫滑行。
  

  

• Continue to direct the board through the turn by rotating the knees, and using the lead knee and ankle flexion to change from the flat base to the heel edge.
  繼續透過旋轉膝蓋來引導滑板轉彎，並利用前膝和腳踝屈曲將滑板從平底轉換到腳跟邊緣。
• The hips must continue to rotation through the turn in order to maintain an aligned and balanced position over the snowboard.
  臀部必須持續在轉彎中旋轉，以維持滑雪板上對齊且平衡的位置。
• Once on the heel edge, flex the lower joints (knee, ankle) to engage the edge in the snow. Complete the turn by looking ahead and equalizing the weight distributed over the feet. Sideslip as necessary to slow down.
  一旦踩在後跟刃上，彎曲下方關節（膝蓋、腳踝）以使刃緊貼雪面。完成轉彎時，目視前方並均衡分配雙腳的重量。必要時側滑以減速。

How: Toeside Turn方法：腳尖轉彎

• On the heelside edge (facing downhill), start to traverse across the slope, with slight pressure centred over the lead foot and the eyes looking forward in the direction of travel.
  在後跟刃（面向下坡）上，開始橫越斜坡，輕微施壓於前腳，眼睛朝向行進方向前方。
• Initiate the turn by moving the lead hip and knee down the hill. Slightly extend the lead ankle to relax the edge angle, allowing the snowboard to move toward the fall line.
  透過將前髖和膝蓋向下坡移動來啟動轉彎。稍微伸展前腳踝以放鬆刃角，讓滑雪板朝向落線移動。
• Rotate the hips to maintain upper body alignment (shoulders in line with the length of the snowboard) as the board moves through the turn.
  旋轉臀部以維持上半身的對齊（肩膀與滑雪板長度保持一致），當滑雪板通過轉彎時。
• Allow the snowboard to approach the fall line, and slide on a flat base briefly.
  讓滑雪板接近落線，並短暫以平底滑行。
• Continue to direct the board through the turn by rotating the hips through the turn, and flexing the lead knee and ankle to engage the toe edge.
  繼續透過旋轉臀部引導滑雪板完成轉彎，並彎曲前腳膝蓋和腳踝以啟動腳尖邊緣。
• Once on the toe edge, push the lead knee forward toward the snow to complete the turn.
  一旦進入腳尖邊緣，將前腳膝蓋向雪面前推以完成轉彎。
• Control the finish by equalizing the weight distributed over the feet.
  透過平衡分布在雙腳上的重量來控制結束動作。
• Sideslip as necessary to slow down.
  必要時側滑以減速。

Student Trial學生練習

Feedback回饋

• Insufficient rotation of the core, or rotation of head/arms only. Focus on rotation of the core.
  核心旋轉不足，或僅旋轉頭部/手臂。請專注於核心的旋轉。
• Correct edge change sequence. Sequence should be starting edge - flat base - finishing edge.
  正確的邊緣變換順序。順序應為起始邊緣 - 平底 - 結束邊緣。
• Weight centred over lead foot (approximately $60\mathrm{\%}$$60\mathrm{\%}$60%60 \% ). Shifting of pressure to the back foot in the fall line. Encourage continued front-foot pressure to turn completion.
  重量集中在前腳（約為 $60\mathrm{\%}$$60\mathrm{\%}$60%60 \% ）。在下坡線上將壓力轉移到後腳。鼓勵持續施加前腳壓力以完成轉彎。

Beginner Turn Shape初學者轉彎形狀

KEY WORDS: BEGINNER TURNS (HEELSIDE)
關鍵詞：初學者轉彎（腳跟邊）

• Sideslip on toe edge
  腳尖邊側滑
• Shift hips to front foot and slightly inside turn (downhill)
  將臀部移向前腳並稍微向內轉（下坡方向）
• Rotate lead hip and knee toward nose of snowboard
  旋轉前側臀部和膝蓋朝向滑雪板前端
• Look through turn with eyes
  用眼睛觀察轉彎
• Allow board to flatten
  讓滑板平放
• Flex ankle (toes up) to change edge
  屈曲腳踝（腳趾向上）以改變邊緣
• Equal weight and increase edge to slow/stop
  均勻分配重量並增加邊緣壓力以減速/停止

1: Starting Edge 2: Flat Base 3: Finishing Edge
1：起始邊緣 2：平底 3：結束邊緣

KEY WORDS: BEGINNER TURNS (TOESIDE)
關鍵詞：初學者轉彎（腳尖側）

• Begin with sideslip on heel edge
  從腳跟邊緣側滑開始
• Shift hips towards front foot and slightly inside turn (downhill)
  將臀部移向前腳並稍微向內轉（下坡方向）
• Move front knee over toes of front foot (downhill)
  將前膝移至前腳腳趾上方（下坡）
• Allow board to flatten
  讓滑板平放
• Push hips and knees inside turn slightly to change edge
  推動臀部和膝蓋向內轉動，稍微改變邊緣
• Equal weight and increase edge to slow/stop
  均勻分配重量並增加邊緣角度以減速/停止

INTRODUCING TURNING: OTHER SUGGESTED TACTICS
介紹轉彎：其他建議的技巧

1. THE STATIC ROTATION EXERCISE
1. 靜態旋轉練習

2. GARLAND EXERCISE2. 花環練習

3. J-TURNS3. J 型轉彎

4. WALKING THROUGH THE TURNS
4. 走過轉彎動作

5. THE DANCE EXERCISE
5. 舞蹈練習

6. THE "MOUSTACHE" (FALL LINE EDGE CHANGE)
6. 「八字鬍子」（落線邊緣變換）

• Initiate movement in the same fashion as the Power Pendulum, allowing the snowboard to move into the fall line (downhill) slightly.
  啟動動作方式與動力擺盪相同，讓滑雪板稍微沿著落線（下坡方向）移動。
• Once sufficient speed and momentum has been achieved, have students rotate their core (as well as hips, knees, and feet) toward the uphill direction.
  當速度和動量達到足夠時，讓學生旋轉軀幹（以及臀部、膝蓋和腳）朝向上坡方向。
• Direct the eyes upwards, over the lead shoulder. As the snowboard turns uphill, speed will decrease.
  將視線往上方，越過前方的肩膀。當滑雪板轉向上坡時，速度會減慢。
• Have students feel the base flat on the snow momentarily. As the snowboard begins to slide back downhill, have students apply pressure to the opposite edge, and continue rotation to guide the snowboard across the slope.
  讓學生感受滑雪板底部短暫貼在雪面上。當滑雪板開始向下坡滑動時，讓學生施加壓力在相反的邊緣，並持續旋轉以引導滑雪板橫越斜坡。
• Hands-on assistance may be required to allow students to successfully accomplish their first attempts. Position yourself uphill from students at the point of their first intended edge change. As they approach you, hold their uphill (lead) hand to stabilize them as they feel the board flat on the snow. As they slide back downhill away from you, direct them to shift pressure to the new edge, and continue to look in the new direction.
  可能需要實際協助，讓學生成功完成他們的第一次嘗試。站在學生預計第一次換邊的位置的上坡側。當他們接近時，握住他們上坡（前方）手以穩定他們，讓他們感受滑雪板貼在雪面上。當他們向下坡滑離你時，引導他們將壓力轉移到新的邊緣，並持續朝新的方向看。
  

  

GFLOW To learn to explore the mountain safely.
GFLOW 學習如何安全探索山區。

ADDING A TRAVERSE BETWEEN TURNS
在轉彎間加入橫移動作

NOVICE TURNS初學者轉彎

Explanation說明

How:如何：

• Perform a heel or toeside Beginner Turn, focusing on rotation of the core, and the initiation of edging movements with the knees and ankles.
  執行腳跟或腳尖初學者轉彎，著重於核心旋轉，以及以膝蓋和腳踝開始邊緣動作。
• As the new edge is engaged (at or below the fall line), begin to flex the hips, knees and ankles to lower the C.O.M. closer to the snow. Control the speed and direction of travel, through flexion.
  當新的刃邊接觸雪面（在落線上或以下）時，開始彎曲臀部、膝蓋和腳踝，將重心降低至更接近雪面的位置。透過彎曲動作來控制速度和行進方向。
• Continue to traverse across the slope by maintaining edge “grip”, instead of sideslipping down the fall line, as in the Beginner Turn.
  繼續橫向滑行於斜坡上，保持刃邊的「抓地力」，而非像初學者轉彎時那樣沿落線側滑下坡。
• Once under control, stand up to a normal body position and initiate the next turn.
  一旦控制穩定，站直回到正常姿勢，並開始下一個轉彎。

Demonstration示範

KEY WORDS: NOVICE TURNS
關鍵詞：初學者轉彎

• Begin in a traverse
  從橫向滑行開始
• Shift hips towards front foot and slightly inside turn (downhill) to initiate beginner turn
  將臀部移向前腳並稍微向內轉（下坡方向）以啟動初學者轉彎
• At fall line, flex hips, knees, and ankles to lower body position
  在落線處，屈曲臀部、膝蓋和腳踝以降低身體姿勢
• Traverse out of turn, return to neutral vertical position
  轉彎時橫向移動，回到中立垂直姿勢

Student Trial學生練習

Feedback回饋

• Proper sequence of edging - all three phases.
  正確的刃邊順序——所有三個階段。
• Neutral position. Smooth flexion as the board exits the fall line.
  中立位置。當滑雪板離開落線時，平順的屈膝動作。
• Excessive speed caused by not edging across the fall line at the end of each turn, and not enough flexion.
  過快的速度是因為在每個轉彎結束時未沿落線刃邊，以及屈膝不足所致。
• Encourage students to flex as a result of feeling increased speed and pressures after the fall line, as opposed to simply going through the movements of flexion.
  鼓勵學生因感受到落線後速度和壓力的增加而主動屈膝，而不是僅僅做屈膝的動作。

OTHER SUGGESTED TACTICS其他建議策略

1. Traverse With Flexion / Extension: Prior to asking students to add vertical movement to their turns, have them practice a simple traverse across the slope experimenting with up and down motion. Once this is developed, they will be able to add the movements of extension to initiate the turn, and flexion after the fall line to enhance stability and control speed.
   屈伸橫越：在要求學生在轉彎中加入垂直動作之前，先讓他們練習在斜坡上做簡單的橫越，嘗試上下移動。一旦掌握後，他們就能在轉彎開始時加入伸展動作，並在落線後屈膝以增強穩定性和控制速度。
2. Sliding 360’s: To further refine edge control and balance skills, you may have students attempt their first 360’s (sliding on snow!). Ask students to initiate a heel or toeside turn as they would normally, except at the completion of the turn, rather than traversing across the run, they will continue to rotate and allow the board to complete the second half of the rotation. Lowering the centre of mass will ensure stability in this exercise. Also, choose terrain carefully - flat enough to keep speed under control.
   滑行 360 度：為了進一步精進邊緣控制和平衡技巧，可以讓學生嘗試他們的第一次 360 度旋轉（在雪地上滑行！）。請學生像平常一樣啟動腳跟或腳尖轉彎，但在轉彎結束時，不是橫越斜坡，而是繼續旋轉，讓滑板完成旋轉的後半段。降低重心能確保此練習的穩定性。此外，請謹慎選擇地形——地面要夠平坦，以便控制速度。
3. Follow The Leader: Encourage students to attempt to follow your path, giving them opportunity to experiment with their turning.
   跟隨領導者：鼓勵學生嘗試跟隨你的路徑，給予他們機會練習轉彎。

SPEED CONTROL速度控制

KEY WORDS: SPEED CONTROL
關鍵字：速度控制

• To reduce speed on steeper slopes, make rounder “closed” turns.
  在較陡的坡度上減速，請做出較圓滑的「封閉式」轉彎。
• To increase or maintain speed on flatter terrain, create larger, more “open” turns.
  在較平坦的地形上增加或維持速度，請做出較大且較「開放式」的轉彎。

CUSTOMIZING QUICKRIDE FOR DIFFERENT STUDENTS
為不同學生客製化 QuickRide

CUSTOMIZING THE PROGRESSION: TWO EXAMPLES
自訂進度：兩個範例

• Student’s equipment學生的裝備
• Snow conditions & weather (icy, powder, windy, foggy)
  雪況與天氣（結冰、粉雪、多風、起霧）
• Physical capabilities / fitness level
  身體能力／體能水平
• Emotional state (nervous, confident, tired, hungry)
  情緒狀態（緊張、自信、疲倦、飢餓）

NOTES:備註：

SKILL DEVELOPMENT技能發展

THE SKILL DEVELOPMENT MODEL（I．A．C．R．C．V．）
技能發展模型（I．A．C．R．C．V．）

• Physical condition and fitness (strength and endurance)
  身體狀況與體能（力量與耐力）
• Psychological factors心理因素
• Equipment set-up and choice
  裝備設定與選擇
• Environmental conditions (snow conditions and terrain)
  環境條件（雪況與地形）
• Technical and tactical skill (experience and mileage)
  技術與戰術技能（經驗與里程）

• Initiation & Acquisition: Beginner & Novice Students (See “Teaching Beginner Snowboarders”)
  啟蒙與習得階段：初學者與新手學生（參見「教導初學滑雪板者」）
• Consolidation Phase: Intermediate Students
  鞏固階段：中級學生
• Refinement Phase: Advanced Students
  精進階段：進階學生
• Creative Variation Phase: Expert Students
  創意變化階段：專家學生

THE 3 TEACHING REALMS: PISTE, OFF-PISTE & FREESTYLE
三大教學領域：雪道、非雪道與自由式

1. Piste: Groomed slopes, developing turning skills (including sliding and carved turns).
   滑雪道：整備過的坡面，發展轉彎技巧（包括滑行轉彎和刻滑轉彎）。
2. Off-Piste: All-mountain terrain, un-groomed slopes (including bumps, steeps, trees, powder, steeps).
   非滑雪道：全山地形，未整備的坡面（包括波浪地形、陡坡、樹林、粉雪、陡坡）。
3. Freestyle: Terrain Park & freestyle environments, where we can develop freeride & freestyle skills.
   自由式：地形公園與自由式環境，在這裡我們可以發展自由滑與自由式技巧。

• Student preferences學生偏好
• Terrain available可用地形
• Snow conditions雪況
• Goals or objectives for the lesson
  課程目標或目的

A TACTICAL APPROACH戰術性方法

NTERMEDIATE SKILL DEVELOPMENT
中階技能發展

• Linking sliding turns on green, groomed runs.
  在綠色整備雪道上連續滑行轉彎。
• Controlling speed using turn shape and size.
  利用轉彎的形狀和大小來控制速度。

DEVELOPING SLIDING TURNS
發展滑行轉彎技巧

The Student學生

Terrain地形

Goals目標

• To continue to develop the basic riding competencies:
  持續發展基本騎乘能力：
• Centred, mobile stance居中、移動姿勢
• Turning with the lower body
  以下半身轉動
• Balance over the edge
  在邊緣保持平衡
• To control speed using turn shape.
  利用轉彎形狀來控制速度。
• To ride steeper slopes.
  騎乘較陡的坡度。
• To improve coordination skills and consistency of turn shape.
  提升協調能力與轉彎形狀的一致性。
• To link symmetrical sliding turns on blue slopes.
  在藍色坡道上連結對稱的滑行轉彎。

Skill Development Approaches & Example Tactics
技能發展方法與範例策略

POSITION & BALANCE:姿勢與平衡：

• Motorboat Turns摩托艇轉彎
• Sliding 360’s (on-snow)滑行 360 度轉彎（雪地上）

PIVOT:樞軸轉動：

• Fall-Line Pivot Exercise
  順坡樞軸轉動練習
• Static Steering Exercise
  靜態轉向練習
• Headlights On Knees頭燈對膝蓋

EDGING:邊緣控制：

• Static Edging Exercise靜態邊緣控制練習
• Spray The Trees噴灑樹木
• Clock Face Analogy時鐘面比喻

PRESSURE:壓力：

• Riding Varied Terrain騎乘多樣地形
• Hop Turns (Sliding)滑行轉彎
• Flexion / Extension Exercises (in traverse or between turns)
  屈曲／伸展運動（在橫向移動或轉彎之間）

TIMING & COORDINATION:時機與協調：

• Tornado Turns龍捲風轉彎
• Follow The Leader跟隨領導者

ANALYSIS & IMPROVEMENT GUIDE: SLIDING TURNS (INTERMEDIATE)
分析與改進指南：滑行轉彎（中級）

PISTE:滑雪道：

INTRODUCING CARVING介紹雕刻轉彎

The Student學生

Terrain地形

Goals目標

• To develop edge angle until carving occurs, utilizing the lower joints (angulation).
  發展邊緣角度直到產生刻滑，利用下方關節（角度調整）。
  

  

• To maintain a centred position over both feet, with weight distributed evenly and prevents pivoting.
  保持雙腳中心位置，體重均勻分布，防止旋轉。
• To develop a better sense of balance on a pure carved edge.
  培養在純刻滑邊緣上的平衡感。
• To link symmetrical carved turns on green slopes.
  在綠色坡道上連結對稱的刻滑轉彎。

Skill Development Approaches & Example Tactics
技能發展方法與範例策略

POSITION & BALANCE:姿勢與平衡：

• Carved Traverses雕刻式橫移
• “Stop n’ Hops”「停下並跳躍」
• Hop Between Turns在回合間跳躍

PIVOT:樞軸轉動：

• Alignment exercises (Motor Boat, Elbows Pointing to Nose/ Tail)
  對齊練習（摩托艇姿勢，手肘指向鼻子／尾巴）
• Arms restricted - behind back, at sides, etc. (to minimize large rotational movements)
  手臂受限－放在背後、身側等（以減少大幅旋轉動作）

EDGING:邊緣技巧：

• Static Edging Exercise靜態邊緣練習
• Carved Traverses雕刻橫越
• Drinks on Shoulders肩上飲料
• Pour Water from the Boots
  從靴子倒水

PRESSURE:壓力：

• Cowboy Knees牛仔膝蓋
• Relaxed Knees & Ankles
  放鬆的膝蓋與腳踝

TIMING & COORDINATION:時機與協調：

• Counting計數
• Tornado Turns to Decreased Radius
  龍捲風轉彎至半徑縮小
• Pour Water From Boots
  從靴子中倒出水

ANALYSIS & IMPROVEMENT GUIDE: INTRO TO CARVED TURNS
分析與改進指南：雕刻轉彎入門

INTRODUCTION TO TERRAIN ADAPTATION
地形適應入門

The Student學生

Terrain地形

• Un-groomed trails.未整理的滑雪道。
• Blue runs with small rollers, small bumps, berms and banks.
  藍線適合搭配小滾輪、小顛簸、彎道和斜坡。
• BX tracks, half-pipes, terrain parks (easier sections).
  BX 賽道、半管、地形公園（較簡單區段）。

Goals目標

• To maintain confidence, control, fluidity, and balance required for safely negotiating rougher, undulating terrain and terrain features found on un-groomed trails.
  維持自信、控制力、流暢度和平衡感，以安全應對較崎嶇起伏的地形及未整修步道上的地形特徵。

Skill Development Approaches & Example Tactics
技能發展方法與範例策略

POSITION & BALANCE:姿勢與平衡：

• Cowboy Knees牛仔膝蓋
• Any balance-specific exercises, in undulating terrain.
  任何在起伏地形上的平衡專項訓練。

PIVOT:樞軸：

• Banking turns through a halfpipe.
  銀行在半管中轉彎。
• Turning in the troughs of bumps.
  在顛簸的凹槽中轉彎。
• Fish Turns魚式轉彎
• “Twist The Disks” Analogy
  「扭轉圓盤」類比

EDGING:邊緣控制：

• Stop-And-Hops停頓跳躍
• Any edging-specific exercises, in undulating terrain.
  任何在起伏地形中針對邊緣控制的練習。

PRESSURE:壓力：

• Traverse through bumps with passive absorption.
  以被動吸收方式穿越顛簸。
• Shock Absorbers - legs extending and retracting in relation to terrain
  避震器——腿部根據地形伸展和收縮。
• “Pumping” rollers「泵動」滾輪
• Riding varied terrain (keeping the board in contact with the terrain)
  騎乘多變地形（保持滑板與地形接觸）

TIMING & COORDINATION:時機與協調：

• Riding through BX course, “whoops”, banked turns and berms.
  騎乘穿越 BX 賽道，「哎呀」，傾斜轉彎和斜坡。
• Dropping-in to a small halfpipe or gulley.
  從小型半管或峽谷邊緣下滑。
• Linking turns in varied terrain.
  在多變地形中連續轉彎。
• Experimenting with rapid vs. slow movements.
  嘗試快速與緩慢的動作。

ANALYSIS & IMPROVEMENT GUIDE: BASIC TERRAIN ADAPTATION
分析與改進指南：基本地形適應

FREESTYLE自由式

INTRODUCING SWITCH RIDING
介紹切換騎乘

POSITION & BALANCE: THE FREESTYLE TRIANGLE
姿勢與平衡：自由式三角形

The Student學生

Terrain地形

• Groomed green terrain.整理過的綠色地形。

Goals目標

• To smoothly change from forward to switch while riding (sliding 180’s).
  在滑行時順暢地從正向切換到反向（滑行 180 度轉向）。
• Controlled switch riding (stopping, straight-running, linked sliding turns).
  受控換邊滑行（停車、直線滑行、連續滑行轉彎）。

Skill Development Objectives
技能發展目標

POSITION & BALANCE:姿勢與平衡：

PIVOT:樞軸轉動：

TIMING & COORDINATION:時機與協調：

1. Switch straight run (beginner bowl-type terrain)
   反向直線滑行（初學者碗型地形）
2. Pendulum擺盪
3. Switch traverse反向橫越
4. “The Moustache” or “Fall Line Edge Change” exercise
   「鬍鬚」或「順坡線邊緣變換」練習
5. Sliding on-snow 360’s, 180’s
   雪地滑行 360 度、180 度
6. Switch Fall-Line Pivot exercise
   反向順坡線旋轉練習
7. Isolated switch turns單獨反向轉彎
8. Linked switch turns (with flexion for stability and mobility after the fall line)
   連動轉彎（在落線後以屈膝保持穩定與靈活）

ANALYSIS & IMPROVEMENT GUIDE:
分析與改進指南：

FREESTYLE自由式

BASIC FLATLAND TRICKS基礎平地技巧

The Student學生

Terrain地形

• Groomed green terrain.整備過的綠色地形。

Goals目標

• To learn some basic flatland tricks.
  學習一些基本的平地技巧。

Skill Development Objectives
技能發展目標

POSITION & BALANCE:姿勢與平衡：

PIVOT:旋轉：

EDGING:邊緣動作：

PRESSURE:壓力：

TIMING & COORDINATION:時機與協調：

• STATIC: Have students practice presses on flat terrain (not sliding) first. Practice moving the COM (hips) towards the nose or tail. Highlight the difference between lifting the nose or tail, and pressuring or pushing on the nose or tail to get the opposite end to lift.
  靜態：讓學生先在平坦地形（非滑行狀態）練習壓板動作。練習將重心（臀部）移向鼻端或尾端。強調抬起鼻端或尾端與施壓或推壓鼻端或尾端以使相對一端抬起之間的差異。
• ACTIVE: Practice this while sliding. Start slow on flat/controlled terrain!
  動態：在滑行時練習此動作。從平坦且可控的地形慢速開始！
• FREE: Allow plenty of time for practice and controlled experimentation. Give feedback when necessary.
  自由練習：留足充裕時間進行練習和受控實驗。必要時給予回饋。
• EXPERIMENTATION: Progress to a nose or tail press within a turn, or on an edge. Or, try hopping from nose to tail (or vice versa). Introduce rotational movements into presses to develop “butters” or nose / tail rolls (e.g.: tail press in the middle of a turn).
  實驗階段：嘗試在轉彎中或在邊緣上做鼻壓或尾壓。或者，嘗試從鼻子跳到尾巴（或反之）。在壓板動作中加入旋轉動作，以發展「butters」或鼻壓／尾壓滾動（例如：在轉彎中間做尾壓）。

FREESTYLE自由式

INTRODUCING JUMPING介紹跳躍

The Student學生

Terrain地形

Goals目標

• To learn to get air.
  學習如何取得空氣。

Skill Development Objectives
技能發展目標

POSITION & BALANCE:姿勢與平衡：

PIVOT:旋轉：

EDGING:傾斜：

PRESSURE:壓力：

TIMING & COORDINATION:時機與協調：

1. Pop: When a snowboarder pushes against the snow with both feet to achieve lift, they are popping. Popping can be used either without a bump or jump in the snow, or with.
   彈跳（Pop）：當滑雪板手用雙腳推壓雪面以獲得升力時，這就是彈跳。彈跳可以在沒有雪面凸起或跳躍的情況下使用，也可以搭配使用。

• STATIC: When having students attempt popping, remember to have them begin with the Freestyle Triangle, and flex hips knees and ankles to start off. Extend the joints quickly, pull the board closer to the body by flexing the hips and knees, and then extend the legs again in preparation for landing.
  靜態（STATIC）：當讓學生嘗試彈跳時，記得讓他們從自由式三角形（Freestyle Triangle）開始，並先屈曲臀部、膝蓋和腳踝。快速伸展關節，透過屈曲臀部和膝蓋將滑雪板拉近身體，然後再次伸展雙腿，為著陸做準備。
• ACTIVE: Practice this movement in a shallow straight run, off of a flat base to start. Progress to trying to pop off of an edge (toe or heelside).
  動態（ACTIVE）：先在淺斜的直線滑行中練習此動作，從平坦基底開始。接著進階嘗試從邊緣（腳趾側或腳跟側）彈跳。
• FREE: Allow plenty of time for practice and controlled experimentation. Give feedback when necessary.
  自由練習：留足充裕時間進行練習和受控的嘗試。必要時給予回饋。
• EXPERIMENTATION: Have students practice their pop over obstacles (snowballs, tracks in the snow, mitts) to improve the timing of their movements. Experiment with popping both off of flat ground and with the help of a jump/ramp or bump in the snow. Timing becomes an issue when popping off of a jump, as the riding will need to time the flexion/extension of the lower joints with the duration of the jump’s take off ramp.
  嘗試練習：讓學生練習跳過障礙物（雪球、雪地軌跡、手套），以提升動作的時機掌握。嘗試在平地上跳起，或利用跳台／斜坡或雪地隆起輔助跳躍。從跳台跳起時，時機掌握會變得更為重要，因為騎乘者需要配合跳台起跳斜坡的時間，調整下肢關節的屈伸動作。

2. Ollie: When a snowboarder uses the flex of the snowboard to assist in jumping, they are ollieing. Ollies can be used either without a bump or jump in the snow, or with.
   Ollie：當滑雪板手利用滑雪板的彎曲來協助跳躍時，稱為 ollie。Ollie 可以在沒有雪地隆起或跳台的情況下使用，也可以搭配使用。

• STATIC: When having students attempt to ollie, remember to have them begin with the Freestyle Triangle, and flex hips knees and ankles to start off and shift the hips towards the tail of the board while flexing down. Extend the back leg quickly to build pressure in the tail of the snowboard. Extend the back leg rapidly and forcefuly to pop into the air, pull the board closer to
  靜態練習：讓學生嘗試 ollie 時，記得先從自由式三角姿勢開始，屈曲臀部、膝蓋和腳踝，並在屈曲下壓時將臀部向滑雪板尾部移動。迅速伸展後腿以在滑雪板尾部施加壓力。快速且有力地伸展後腿，彈跳起身，並將滑雪板拉近身體。
  the body by flexing the hips and knees, and then extend the legs again in preparation for landing. On landing, absorb the pressure from the ground by flexing the legs equally.
  透過屈曲臀部和膝蓋來收縮身體，然後再次伸展雙腿，準備著陸。著陸時，透過均勻屈曲雙腿來吸收地面的壓力。
• ACTIVE: Practice this movement in a shallow straight run, off of a flat base to start. Progress to trying to ollie off of an edge (toe or heelside).
  主動練習：先從平坦的基礎開始，在淺淺的直線滑行中練習這個動作。接著進階嘗試從邊緣（腳尖側或腳跟側）做 ollie。
• FREE: Allow plenty of time for practice and controlled experimentation. Give feedback when necessary.
  自由練習：給予充足的時間進行練習和有控制的嘗試。必要時提供回饋。
• EXPERIMENTATION: Have students practice their ollies over obstacles (snowballs, tracks in the snow, mitts) to improve the timing of their movements. Experiment with ollies both off of flat ground and with the help of a jump/ramp or bump in the snow. Timing becomes an issue when ollieing off of a jump, as the riding will need to time the flexion/extension of the lower joints with the duration of the jump’s take off ramp.
  嘗試實驗：讓學生練習在障礙物（雪球、雪地車痕、手套）上方做 ollie，以提升動作的時機掌握。嘗試在平地以及利用跳台、斜坡或雪地隆起輔助下做 ollie。從跳台做 ollie 時，時機掌握變得很重要，因為滑行者需要配合跳台起跳斜坡的時間，調整下肢關節的屈曲與伸展。

ADVANCED SKILL DEVELOPMENT
進階技能發展

• Linking sliding turns at moderate speeds on intermediate (blue) terrain.
  在中等速度下於中級（藍色）地形連續滑行轉彎。
• Use of the lower joints to turn the snowboard to a mildly varied shape and size of turn.
  利用下半身關節轉動滑雪板，形成輕微變化的轉彎形狀與大小。
• Absorption of small bumps and rolls in terrain.
  吸收地形中的小顛簸與起伏。
• Basic use of carved turns, on mellow terrain, when conditions allow.
  在條件允許時，於平緩地形上基本使用刻滑轉彎。
• Basic switch riding, straight airs and basic flatland tricks.
  基本的反腳滑行、直線空中動作及基本平地技巧。
• Controlling speed using turn shape and size.
  利用轉彎的形狀與大小來控制速度。

REFINING ADVANCED TURNS ON GROOMED RUNS (SLIDING AND CARVED TURNS)
精進整備雪道上的進階轉彎技巧（滑行轉彎與刻滑轉彎）

The Student學生

Terrain地形

Goals目標

• Begin to develop and demonstrate the Advanced Riding Competencies: Strength & Flow, Arc-toArc, Loading & Deflection & Steering Versatility.
  開始培養並展現進階騎乘能力：力量與流暢度、弧線連接、負載與偏轉及轉向多樣性。
• To enhance stability through movements in body position, and the development of a stronger position.
  透過身體位置的移動來增強穩定性，並發展更強的姿勢。
• To refine edging skills.
  精進邊緣控制技巧。
• To refine lower-body movements (pivot, edging, pressure) in turning the snowboard.
  精進下半身動作（樞軸、邊緣控制、壓力）以轉動滑雪板。
• To add strength and flow to riding; linking one turn to the next.
  增加騎乘的力量與流暢度；將一個轉彎連接到下一個轉彎。
• To begin to bend the snowboard in turning, for board performance.
  開始在轉彎時彎曲滑雪板，以提升滑雪板的性能。
• To add versatility in steering movements to riding for varied turn shapes and sizes.
  為了在騎乘中增加轉向動作的多樣性，以適應不同形狀和大小的轉彎。

Skill Development Approaches & Example Tactics
技能發展方法與範例策略

POSITION & BALANCE:姿勢與平衡：

• ‘Tapping’ front or back foot
  輕觸前腳或後腳
• Lower Centre of Mass
  降低質心
• Resist upper-body rotation with arms crossed, behind back, etc.
  雙臂交叉、放在背後等方式抵抗上半身旋轉
• Cowboy Knees牛仔膝蓋
• “Tip” laterally into turns
  在轉彎時向側面「傾斜」

PIVOT:樞軸：

• Fall-Line Pivot Exercise
  落線樞軸練習
• Garland (Within Turning Arc) / ‘Double-Turns’
  加蘭（轉彎弧內）／「雙重轉彎」
• Fish Turns魚形轉彎
• Rail to Rail從軌道到軌道
  *Note: In carved turns, focus on minimal rotational/pivoting movements, to maximize carving performance.
  *注意：在雕刻轉彎時，著重於最小化旋轉/樞軸動作，以最大化雕刻性能。

EDGING:刻邊：

• Sponsor Turns贊助轉彎
• Inverse Traverse反向橫移
• Inverse Traverse plus Ollie Above Fall-Line
  反向橫移加上落線上方的奧利
• Grab Turns抓板轉彎
• Euro Carves / Revert Carves
  歐式切邊／反向切邊
• Drinks on Shoulders肩膀上的飲料

PRESSURE:壓力：

• Pump Turns泵浦轉向
• Dolphin Turns海豚轉向
• Absorbing undulating terrain
  吸收波動地形
• Explore Down Un-Weighting in Turning
  探索轉向時的減重效果
• Ride with minimal flexion in lower joints
  騎乘時下肢關節保持最小彎曲

TIMING & COORDINATION:時機與協調：

• Looking Ahead / Follow The Leader
  向前看／跟隨領騎者
• Adjust Corridor / Size of Turns (Rhythm Change Exercise)
  調整走廊／轉彎大小（節奏變化練習）
• Adjust Pace of Movements (Counting)
  調整動作節奏（計數）

ANALYSIS & IMPROVEMENT GUIDE:
分析與改進指南：

OFF-PISTE:非雪道：

REFINING TERRAIN ADAPTATION SKILLS
精進地形適應技巧

The Student學生

Terrain地形

Goals目標

• To enhance mobility and stability in all-mountain terrain.
  提升全山地地形的移動性與穩定性。
• To refine the use of lower body movements to turn the snowboard in variable conditions.
  精進下半身動作的運用，以應對多變條件下的滑雪板轉向。
• To refine balance over the edges in variable terrain.
  精進在多變地形中對邊緣的平衡控制。
• To add strength and flow in all-mountain riding.
  增加全山地騎乘的力量與流暢度。
• To develop pressure control skills (loading and unloading the snowboard).
  培養壓力控制技巧（施壓與釋壓滑雪板）。
• To develop the skills to link turns and/or manoeuvres in all-mountain situations.
  培養在全山地情境中連結轉彎及／或動作的技巧。
  

  

RIDING BUMPS: SUGGESTED TACTICS
騎乘凸起地形：建議策略

• Traversing across the bumps with passive flexion/extension for absorption.
  以被動屈伸來吸收衝擊，橫越顛簸地形。
• Traversing with active flexion/extension to absorb or prepare for bumps and troughs.
  以主動屈伸來吸收或準備應對顛簸與凹陷。
• “Double-ups” over multiple bumps.
  連續跨越多個顛簸的「雙跳」。
• Down un-weighting to absorb bump at edge change.
  降低壓力以吸收邊緣變化處的突起。
• Turning on the troughs only / turning on top of bumps only.
  僅啟用凹槽／僅啟用突起頂部。
• Edging on back side of bumps.
  在突起的背面進行邊緣處理。
• Medium or large radius turns in bumps, at various speeds.
  在突起處以不同速度進行中等或大半徑轉彎。
• Speed-checks in bumps.在顛簸處進行速度檢查。
• Using the tail (aft pressure) for speed control.
  利用尾部（後壓）來控制速度。

RIDING STEEPS: SUGGESTED TACTICS
騎乘陡坡：建議策略

• Riding with a lower C.O.M., for stability.
  騎乘時降低重心以提升穩定性。
• Down un-weighting for efficient edge change in steeps.
  在陡坡上向下卸重以有效換邊。
• Combine up and down un-weighting movements (“mid-weighting”).
  結合向上與向下的卸重動作（「中間卸重」）。
• Increased steering movements in feet and knees, with minimal upper body rotation movements.
  腳和膝蓋增加轉向動作，上半身旋轉動作則保持最小。
• Use of upper/lower body separation (counter-rotation), where appropriate.
  適當時使用上半身與下半身分離（反向旋轉）。
• Spray snow to sides of turns (edging).
  在轉彎側面噴灑雪花（邊緣控制）。

RIDING TREES: SUGGESTED TACTICS
樹林滑行：建議策略

• Follow the leader跟隨領頭者
• Look ahead; look for gaps - not at trees!
  向前看；尋找空隙——不要只看樹木！
• Turning above trees, turning below trees, turning around trees.
  在樹上方轉彎，在樹下方轉彎，繞著樹轉彎。
• Vary speed.變換速度。

RIDING POWDER: SUGGESTED TACTICS
滑行於粉雪：建議戰術

• Use of groomed run edges to “explore” powder and return to groomed.
  利用整備雪道邊緣來「探索」粉雪，並返回整備雪道。
• Down un-weighted edge change to reduce “diving”.
  採用下壓無重邊緣變換，以減少「俯衝」現象。
• Reduce edging movements - “bank” or tilt the snowboard to form platform.
  減少邊緣動作——將滑雪板「傾斜」或傾斜形成平台。
• Straight run with open turns.
  直線滑行並做開放式轉彎。
• Aft pressure movements - bounce on tail.
  後壓動作——在尾部彈跳。
• Powder “slashes”.粉末「斜線」。
• “Face shots” - spray snow downhill and ride through.
  「面對雪花」— 噴灑雪花順坡而下並穿越。

RIDING ICY CONDITIONS: SUGGESTED TACTICS
在結冰狀況下騎乘：建議策略

• Lower COM for stability.
  降低重心以增加穩定性。
• Reduce edge angle, and focus on lower joints pivoting the snowboard to turn.
  減少邊緣角度，並專注於下肢關節轉動滑雪板來轉彎。
• Reduce large, gross movements - focus on small joint movements.
  減少大幅度、粗糙的動作——專注於小關節的動作。
• Increase angulation (“Drinks On Shoulders” exercise).
  增加角度彎曲（「肩膀上的飲料」練習）。

FREESTYLE自由式

REFINING FREESTYLE RIDING
精進自由式騎乘技巧

The Student學生

Terrain地形

• $$$$quad\quad Small $(\mathrm{S})$$(\mathrm{S})$(S)(\mathrm{S}) and medium ( M ) features in the park.
  公園中的 $$$$quad\quad 小型 $(\mathrm{S})$$(\mathrm{S})$(S)(\mathrm{S}) 和中型（M）設施。
• Small and medium jumps on the mountain.
  山上的小型和中型跳躍。

Goals目標

• To learn to ride on rail and box features (IE: 50-50), and manipulate the board while on a rail or box (IE: presses, boardslides).
  學習在鐵軌和箱子設施上騎乘（例如：50-50），並在鐵軌或箱子上操控滑雪板（例如：壓板、滑板滑行）。
• To learn to grab the snowboard while in the air.
  學習在空中抓握滑雪板。
• Improve edging and pressure management skills:
  提升邊緣控制與壓力管理技巧：
• To learn to get more amplitude to their jumps,
  學習如何增加跳躍的幅度，
• The use of loading and unloading the snowboard for freestyle performance.
  運用滑雪板的加壓與卸壓來提升自由式表現。

Develop rotational skills:
培養旋轉技巧：

• To learn airs with rotation (180’s, 360’s), by developing rotational control and versatility.
  學習帶有旋轉的空中動作（180 度、360 度），藉由培養旋轉控制力和多樣性。

Development and refinement of coordination skills:
協調能力的發展與精進：

• To learn more advanced flatland tricks.
  學習更進階的平地技巧。
• To develop flow and linking of manoeuvres in freestyle riding.
  培養自由騎乘中動作的流暢度與連結性。

Skills技能

POSITION & BALANCE:姿勢與平衡：

PIVOT:樞軸動作：

EDGING:刻邊：

PRESSURE:壓力：

TIMING & COORDINATION:時機與協調：

RAILS & BOXES軌道與方框

The Student學生

Terrain地形

• Small (S), surface level, ride on rail and/or box features in the park.
  小型（S），地表層，騎乘於公園內的鐵軌和／或箱型設施。

Goals目標

• To learn to ride with a flat base on non-snow surfaces.
  學習在非雪地表面以平底姿勢騎乘。

Skills技能

POSITION & BALANCE:姿勢與平衡：

PIVOT:旋轉：

EDGING:邊緣動作：

PRESSURE:壓力：

TIMING & COORDINATION:時機與協調：

Suggested Tactics建議策略

INTRODUCING RAIL & BOX RIDING
介紹滑軌與滑箱騎乘

1. Flat-Base Riding: Outside of the park, have students practice straight running (in the fall line) with a flat base and no edge angle. Knees and ankles should be relaxed, and have students envision a “target” to focus on. Drawing imaginary rails or boxes in the snow is useful here.
   平底騎乘：在雪場外，讓學生練習直線滑行（順著落差線），保持平底且無邊緣角度。膝蓋和腳踝應保持放鬆，並讓學生想像一個「目標」來集中注意力。在雪地上畫出想像中的滑軌或滑箱會很有幫助。
2. Riding with a flat base on snow-level obstacle: Using a bamboo pole, stick or other object, have students practice riding across it.
   在雪面障礙物上以平底滑行：使用竹竿、棍子或其他物品，讓學生練習橫跨滑行。
   

   

NOSE/TAIL PRESSES ON BOX/RAIL FEATURES:
在箱子/鐵軌特徵上做鼻壓/尾壓：

• Have students practice on the snow before beginning on boxes or rails.
  讓學生先在雪地上練習，再開始在箱子或鐵軌上練習。
• Practice moving the COM towards the nose or tail. Highlight the difference between lifting the nose or tail, and pressuring the nose or tail to get the opposite end to lift. Practice this while sliding.
  練習將重心（COM）移向鼻端或尾端。強調抬起鼻端或尾端與施壓於鼻端或尾端以使相反端抬起之間的差異。滑行時練習這個動作。
• Once you’ve progressed to boxes, start with having students nose or tail press at the end of the feature, and progressively start earlier and earlier. Progress to ollie or nollie into the nose or tail press.
  當你進階到箱子時，先讓學生在特徵末端施壓於鼻端或尾端，並逐漸提前施壓時間。進階到用 ollie 或 nollie 進入鼻端或尾端施壓。

3. Hands-On On a Box: The first time students ride on a non-snow surface, it maybe helpful for the instructor to stand beside the box, and hold students’ hands as they slide across. Consider safety - do you have the physical attributes to safely handle a student riding on a box?
   箱子上的實作：學生第一次在非雪地表面騎乘時，教練站在箱子旁邊，握住學生的手幫助他們滑過，可能會很有幫助。請考慮安全性——你是否具備足夠的體能來安全協助學生在箱子上騎乘？
4. Riding Over Boxes &/or Rails: Remember to choose the type of rail that will best suit your student’s level of ability. The key here is to choose rails or boxes that are flat, short, low and wide. Once students are comfortable with flat-based riding, have them apply the same skills to simple boxes or rails - centred position, flat base, and eyes on target at end of feature.
   騎越箱子及／或欄杆：記得選擇最適合學生能力等級的欄杆類型。關鍵是選擇平坦、短小、低矮且寬大的欄杆或箱子。當學生對平面基底騎乘感到自在後，讓他們將相同技巧應用於簡單的箱子或欄杆——保持中心位置、平坦基底，並將目光鎖定在特徵末端的目標。

INTRODUCING BOARDSLIDES介紹滑板滑行（BOARDSLIDES）

1. Have students practice on the snow before beginning on boxes or rails. Have them practice by using a counter-rotational movement (“shifty” or speed check) to get the snowboard to move up to 90 degrees across the direction of travel.
   讓學生在雪地上練習，然後再開始在箱子或欄杆上練習。讓他們透過反向旋轉動作（「shifty」或速度檢查）來練習，使滑雪板移動到與行進方向成 90 度。
2. Once the movements are consolidated, have them try on a box: starting in a 50-50, and then pivoting the board to the boardslide position using count-er-rotation, by rotating the upper body in the opposite direction that they want the board to rotate.
   一旦動作穩固後，讓他們嘗試在箱子上滑行：從 50-50 開始，然後利用反向旋轉（count-er-rotation）將滑板轉到 boardslide 的位置，方法是將上半身朝著滑板想要旋轉的相反方向旋轉。
3. Progress to hopping onto the feature straight into the boardslide position.
   進階到直接跳上障礙物並進入 boardslide 位置。
   

   

NAMING BOARDSLIDESBOARDSLIDE 的命名

ANALYSIS & IMPROVEMENT GUIDE: BOARDSLIDES
分析與改進指南：滑板滑行

REFINING FLATLAND TRICKS
精進平地技巧

• Progress from simple single-plane movements (presses), to more complex multi-plane movements (presses with rotation, and then presses with rotation and vertical pop).
  從簡單的單平面動作（壓板）進展到更複雜的多平面動作（帶旋轉的壓板，然後是帶旋轉和垂直彈跳的壓板）。
• Encourage students to experiment with combining manoeuvres - IE: Nose press 180 (nose roll), or pop-180 to tail press, etc.
  鼓勵學生嘗試結合不同的動作——例如：鼻壓 180 度（鼻滾），或彈跳 180 度接尾壓，等等。
• A game of “Betcha-Cant’s” can be a good way to challenge students to refine their coordination skills.
  「Betcha-Cant’s」遊戲是一種很好的方式，能挑戰學生精進他們的協調技巧。
  

  

OLLIES/NOLLIES:OLLIES/NOLLIES：

• Ollies (springing off the tail of the board) use the natural flex of the snowboard to help the rider gain lift. Snowboarders must be able to bend their board to ollie. Nose and tail presses (see above) may be good skills to lead into ollies. Nollies are similar to ollies, with the spring coming from the nose of the board.
  Ollies（從滑板尾部彈起）利用滑雪板的自然彎曲幫助騎士獲得提升。滑雪者必須能夠彎曲滑板才能做出 ollie。鼻壓和尾壓（見上文）可能是引導 ollies 的好技巧。Nollies 與 ollies 類似，不同的是彈力來自滑板的前端。
• To introduce ollies to riders, have the rider flex down into a low position. The rider must then shift pressure to the back foot, while pushing on the back foot and lifting the front foot off the ground.
  為了向騎士介紹 ollies，讓騎士彎曲身體進入低姿勢。騎士接著必須將壓力轉移到後腳，同時用後腳施力並抬起前腳離地。
• At this point, the rider must push down on the back foot with more force, to achieve vertical pop. The spring of the board should snap the rider into the air slightly, at which point they can make the board parallel with the ground and absorb the landing by flexing the hip, knee and ankle joints.
  此時，騎士必須用更大的力氣向下壓後腳，以達到垂直彈跳。滑板的彈力應該會稍微將騎士彈向空中，這時他們可以讓滑板與地面平行，並透過彎曲臀部、膝蓋和腳踝關節來吸收著陸衝擊。
• Ollie-ing at the take-off of a jump will allow the rider to achieve more vertical lift, and more time in the air.
  在跳躍起跳時做 ollie，能讓騎士獲得更大的垂直提升和更長的空中時間。

GRABS:抓板動作：

• There are an almost infinite number of grabs a rider can perform in the air. In general, the simpler grabs will be close to the middle of the board and between the feet (Mellon, Indy, Mute).
  騎士在空中可以做出幾乎無限多種抓板動作。一般來說，較簡單的抓板會靠近滑板中間且位於雙腳之間（Mellon、Indy、Mute）。
• Have students approach the jump as they would with any straight air.
  請學生以執行直空（straight air）時的方式接近跳台。
• A slight ollie at the lip of the jump will assist students in getting the necessary airtime to grab.
  在跳台唇邊輕輕做一個 ollie，能幫助學生獲得足夠的空中時間來完成抓板。
• Once in the air, students should bring the board up toward the hand, by bending the knees (as opposed to reaching for the board, and moving the upper body down. This can result in a loss of balance).
  一旦離開地面，學生應該透過彎曲膝蓋將滑板往手的方向帶起（而非伸手去抓滑板並將上半身往下移動，這樣可能會導致失去平衡）。
• After grabbing the board, the student should be looking for the landing. Release the grab and extend the legs to prepare to absorb the landing.
  抓住滑板後，學生應該開始注意著陸。放開抓握，並伸直雙腿準備吸收著陸的衝擊。

ANALYSIS & IMPROVEMENT GUIDE: AIRS WITH GRABS
分析與改進指南：空中抓板動作

INTRODUCING AIRS WITH ROTATION (180'S & 360'S)
介紹帶旋轉的空中動作（180 度與 360 度）

BUILDING UP TO SPINS - AN EXAMPLE SPIN PROGRESSION
建立旋轉動作的基礎 — 一個旋轉進階範例

1. Static rotations, board off: Have the students practice spinning 180’s and 360’s the snowboard off, on a gentle slope, by encouraging them to pop with both legs and initiate the spin by:
   靜態旋轉，板子離地：讓學生在緩坡上練習 180 度和 360 度旋轉，板子離地，鼓勵他們雙腳同時彈跳並透過以下方式啟動旋轉：

• “Winding up” slightly in the opposite direction of the spin
  稍微向旋轉相反方向「蓄力」
• Looking through the rotation with their head / eyes.
  用頭部／眼睛隨著旋轉方向看過去。
• Taking off and landing on two feet Landing without looking down
  雙腳起跳與著陸 不看腳下著陸

2. Static rotations, board on: Students will find this easier with a solid edge set in the snow. Have students try these rotations by using the same tips as above.
   靜態旋轉，板子固定：學生會發現當雪面有穩固的邊緣時會比較容易。請學生嘗試使用上述相同技巧進行這些旋轉。
3. Spinning on snow: Have students traverse a gentle slope, and concentrate on spinning 180’s, 360’s and more by using the same techniques as above, on the snow.
   在雪地上旋轉：讓學生橫越緩坡，並專注於使用上述相同技巧，在雪地上完成 180 度、360 度甚至更多的旋轉。
4. Pop 180’s (cross-fall-line): Have students try to spin 180 degrees as above, but this time adding a two-foot pop at the start of the rotation.
   彈跳 180 度（跨越跌落線）：請學生嘗試如上所述旋轉 180 度，但這次在旋轉開始時加入雙腳彈跳。
5. Pop 180’s with revert 180: This time students will try to get the feeling of doing a complete 360 rotation by performing a pop-180 (as above), and continuing the spin after they land, for the second 180 degrees (the revert).
   Pop 180 連接 revert 180：這次學生將嘗試透過執行 pop-180（如上所述），並在著陸後繼續旋轉完成第二個 180 度（revert），來感受完成完整 360 度旋轉的感覺。
6. Air 360’s across the fall line: Once the students are completing 180’s with revert, encourage them to continue spinning in the air, by increasing their wind-up and using larger bumps in the snow to help with air.
   沿著落線的空中 360：當學生能完成帶 revert 的 180 度旋轉後，鼓勵他們透過加大起手動作並利用雪地上的較大凸起來幫助空中旋轉，持續在空中旋轉。
7. Spins in the fall line: Encourage students to try spinning closer and closer to the fall line, beginning with slow speeds and flat terrain, and progressing to jump features. Fall-line spins require more involvement of lower joints to create an edging platform.
   落線旋轉：鼓勵學生嘗試在越來越接近落線的位置旋轉，從慢速和平坦地形開始，逐步進階到跳躍地形。落線旋轉需要更多下肢關節的參與，以建立邊緣支撐平台。

SPIN DIRECTION旋轉方向

CREATING & CONTROLLING ROTATION
創造與控制旋轉

• Backside 180 & Frontside 360: Have riders look back up at the take-off of the jump upon landing, to stop rotation.
  背轉 180 與正轉 360：讓騎手在著陸時回頭看跳台起跳點，以停止旋轉。
• Frontside 180 & Backside 360: Have riders spot their landing downhill, on the landing of the jump.
  Frontside 180 與 Backside 360：讓騎士在空中時目視跳台下方的落點。
  

  

ANALYSIS & IMPROVEMENT GUIDE: AIRS WITH ROTATION
分析與改進指南：帶旋轉的空中動作

NOTES:備註：

EXPERT SKILL DEVELOPMENT
專家技能發展

• Refined use of a centred and mobile body position, lower body movements to turn the snowboard, and balance over the edge.
  精細運用居中且靈活的身體姿勢，下半身動作來轉動滑雪板，以及在邊緣上的平衡。
• Advanced use of Timing & Coordination skills, to allow for strength, flow, and linking of complex manoeuvres in riding.
  進階運用時機與協調技能，以達到力量、流暢度及連結複雜動作的騎乘表現。
• Advanced ability to load, unload, and steer the snowboard for performance in all-mountain riding.
  具備高階能力，能夠裝載、卸載並操控滑雪板，以應對全山地滑行的表現。
  Creating instances where students are forced to adapt to varied situations will help to progress these students on to more challenging advanced manoeuvres and skills.
  創造讓學生必須適應多變情境的機會，有助於推動他們進階至更具挑戰性的高階動作與技巧。

A STRATEGIC APPROACH策略性方法

EXPERT CARVING專業雕刻轉彎

The Student學生

Terrain地形

Goals目標

• To carve at higher speeds on steeper slopes.
  在較陡的坡面上以較高速度進行刻滑。
• To improve timing skills to develop versatility in carving skills - varied shapes and sizes of carved turns.
  提升時機掌握技巧，以發展刻滑技巧的多樣性——各種形狀與大小的刻滑轉彎。
• To add variation to movements, allowing for quicker decision-making and adaptation skills.
  增加動作變化，提升快速決策與適應能力。

Suggested Tactics建議戰術

"EDGE, PRESSURE, STEER" MODEL
「EDGE、PRESSURE、STEER」模型

1. Neutral position between turns.
   轉彎間的中立姿勢。
2. Establish edge “grip” through a lateral, or inclined, movement of the body.
   透過身體的側向或傾斜動作，建立邊緣「抓地力」。
3. Load the snowboard through a combination of lateral movement of the mass inside the turn, and flexion/extension in the lower joints.
   透過轉彎內部質量的側向移動與下肢關節的屈伸組合，施加壓力於滑雪板。
4. Steer the snowboard to the desired path of travel.
   引導滑雪板朝向預期的行進路徑。

POSITION & BALANCE:姿勢與平衡：

PIVOT:樞軸：

TIMING & COORDINATION:時間與協調：

EDGING:刻邊：

PRESSURE:壓力：

OFF-PISTE:非壓雪場地：

EXPERT FREERIDING SKILLS
專家級自由滑雪技巧

The Student學生

Terrain地形

Goals目標

• To ride at higher speeds on steeper slopes.
  在較陡坡上以較高速度滑行。
• To perform shorter radius turns in challenging situations.
  在具挑戰性的情況下執行較短半徑的轉彎。
• To improve timing skills to develop versatility in all-mountain riding skills.
  提升時機掌握技巧，以發展全山地騎乘技能的多樣性。
• To add variation to movements, allowing for quicker decision-making and adaptation skills.
  增加動作變化，促進更快速的決策與適應能力。
  

  

EXPERT FREERIDING: SUGGESTED TACTICS
專家級自由騎乘：建議策略

• Vary line - rounder turns, around and over bumps.
  變換路線——採用較圓滑的轉彎，繞過並越過凸起地形。
• Vary speed - faster speeds in bumps create more pressure to deal with. Push the limits!
  變換速度——在顛簸處加快速度會產生更多需要應對的壓力。挑戰極限！
• Vary turn size - larger turns in bumps create the need for dynamic absorption in the midst of turning.
  變換轉彎大小——在顛簸處進行較大幅度的轉彎，會需要在轉彎過程中進行動態吸收。
• Vary movements - experiment with up and down un-weighting, and a combination of the two. Inclination and angulation movements can be blended in freeride terrain.
  變換動作——嘗試上下卸重，或兩者結合。在自由滑行地形中，可以融合傾斜與角度調整的動作。
• Vary terrain - expose students to a variety of terrain situations, to develop a sense of autonomy and decision-making.
  變換地形——讓學員接觸各種地形狀況，以培養自主性和決策能力。
• Experiment with moving the snowboard forward and back under the body.
  嘗試將滑雪板在身體下方前後移動。
• Isolate steering movements within a turn (allowing the snowboard to create small "gar-
  在轉彎時隔離轉向動作（讓滑雪板產生小幅度的「gar-」

FREESTYLE:自由式：

CREATING VARIATION IN FREESTYLE RIDING
在自由式滑行中創造變化

The Student學生

Terrain地形

Goals目標

• To learn to expand their “bag of tricks” in the park.
  學習在公園中擴展他們的「技巧包」。
• To apply existing freestyle skills to larger features, with more speed/amplitude.
  將現有的自由式技巧應用於更大的設施，並增加速度與幅度。

Suggested Tactics建議策略

POSITION & BALANCE:位置與平衡：

PIVOT:樞軸：

EDGING:邊緣控制：

PRESSURE:壓力控制：

TIMING & COORDINATION:時機與協調：

ROTATION VARIATIONS OFF OF RAILS
軌道旋轉變化

• Sweeps: Rotating on the rail in the same direction the rider got on the rail.
  掃掠動作：沿著騎士進入軌道的相同方向在軌道上旋轉。
• Switch-ups: rotating on the rail in the opposite direction the rider got on the rail.
  Switch-ups：在滑軌上以與騎上滑軌時相反的方向旋轉。
• Same ways: rotating off the rail in the same direction as the initiation of the slide.
  Same ways：以與滑行開始方向相同的方向從滑軌上旋轉下來。
• Pretzel: rotating off the rail in the opposite direction as the initiation of the slide.
  Pretzel：以與滑行開始方向相反的方向從滑軌上旋轉下來。
  

  

TEACHING CHILDREN教導兒童

THE BASICS OF PHYSICAL DEVELOPMENT IN CHILDREN
兒童身體發展的基礎知識

CHARACTERISTICS OF CHILDREN AS THEY GROW
兒童成長的特徵

4 AND UNDER4 歲及以下

PHYSICAL LITERACY身體素養

5 TO 7 YEARS OLD
5 至 7 歲

8 TO 11 YEARS OLD
8 至 11 歲

12 TO 15 YEARS OLD
12 至 15 歲

LEARNING STYLES學習風格

When was the last time you saw a group of young children sitting, enjoying a lecture?
你上一次看到一群小朋友坐著，愉快地聽講是什麼時候？

• Using verbal directions that are short, simple and keeping them to a minimum
  使用簡短、簡單且盡量少的口頭指令
• Demonstrating manoeuvres many times during a lesson
  在課程中多次示範動作
• Encouraging children to repeat successes over and over
  鼓勵兒童反覆重複成功的動作
• Encouraging children to experiment with movement
  鼓勵孩子們嘗試各種動作
• Using games instead of technical jargon or exercises intended for adults
  使用遊戲取代成人專用的術語或練習
• Helping the younger children experience feeling by manual assistance
  透過手動輔助幫助年幼的孩子體驗感覺
• Giving children ONE goal at a time (baby steps).
  一次只給孩子一個目標（循序漸進）。
• Giving positive, specific feedback (applauding the child’s successes with comments that pinpoint the details of the success)
  給予正面且具體的回饋（以評論讚揚孩子的成功，並指出成功的細節）

LESSON PRESENTATION課程呈現

Introducing Yourself自我介紹

• Make eye contact with the children. This will require you to remove your goggles or glasses if you are wearing any. If necessary, go down on one knee or bend over to the child’s level so that the children can see your face without craning their necks.
  與孩子們進行眼神交流。如果你戴著護目鏡或眼鏡，這時需要將它們取下。如有必要，請單膝跪地或彎腰至孩子的視線高度，讓孩子們不用仰頭就能看到你的臉。
• Consider giving each child a nickname if you feel comfortable with nicknames. Tell them why you chose this name. This will make them feel special and important. Be prepared to adopt a nickname yourself, and be prepared to have some children object to another name.
  如果你對使用暱稱感到自在，可以考慮給每個孩子取一個暱稱，並告訴他們你為何選擇這個名字。這會讓他們感覺特別且重要。你也要準備好接受一個暱稱，並且準備面對有些孩子可能不喜歡被取其他名字的情況。
• Some children will be receptive to a name game (e.g.: toss a foam cube or other soft object (like a glove or a hat) from one to another and have each person say either his name or the name of the person to whom he is tossing the cube).
  有些孩子會樂於參與名字遊戲（例如：將泡棉方塊或其他柔軟物品（如手套或帽子）從一人拋給另一人，每個人說出自己的名字或他拋給的人的名字）。
• Get to know the children’s interests. Ask them about their favourite “thing” - an object, activity, person or animal. Find out what other sports they enjoy.
  了解孩子們的興趣。問問他們最喜歡的「東西」是什麼——可以是物品、活動、人物或動物。了解他們還喜歡哪些其他運動。

Use of Games and Activities
遊戲與活動的運用

Setting Goals設定目標

ALWAYS KEEP SAFETY IN MIND!
永遠保持安全意識！

The S.A.F.E. Model and Kids
S.A.F.E. 模型與兒童

QUICKRIDE FOR KIDS兒童快速滑雪板

TEACHING 3-6 YEAR OLDS
教導 3 至 6 歲兒童

• Ensure that equipment fits them, and is made for someone their size - not just a mini adult board!
  確保裝備適合他們，且是為他們的身形設計的——而不僅僅是縮小版的成人板！
  $◻$$◻$◻\square Adjust your expectations! Progress at this level will take on many forms, and will happen in many small steps.
  $◻$$◻$◻\square 調整你的期望值！在這個階段的進步會以多種形式出現，並且會透過許多小步驟逐漸實現。
  $◻$$◻$◻\square Incorporate fun, games, and plenty of trial and error.
  $◻$$◻$◻\square 融入樂趣、遊戲，以及大量的嘗試與錯誤。

Don't...不要…

• Don’t bother trying to have them skate or move with one foot attached. Strap both feet in and pull them with a tether on the board, a ski pole, or hula-hoop.
  別費心讓他們用一隻腳固定著滑行或移動。兩隻腳都綁好，然後用滑板上的繩索、滑雪杖或呼拉圈拉著他們。
• Don’t rush to get them turning. Focus on balance first in varied situations and speeds.
  不要急著讓他們轉彎。先專注於在不同情況和速度下的平衡。
• Don’t expect them to last for long. Start in 15 minute chunks and progress from there.
  不要期望他們能持續很久。從 15 分鐘一段開始，然後逐步增加時間。
  

  

PRE-QUICKRIDE PROGRESSION
快速滑行前的進階訓練

1. Basics1. 基礎

• Yard Sale - Get the children to place their boards in a neat pile. Time them to find their board and return to their starting point. You might ask them to strap in their front foot.
  跳蚤市場 - 讓孩子們將他們的滑板整齊堆放。計時他們找到自己的滑板並返回起點的時間。你也可以請他們綁好前腳。
• Boot Games - Get the children to play games in their boots to ensure the boots fit well. Play follow the leader, for example, getting the children to twist in their boots, walk on their tip-toes, walk on their heels, etc. Have them perform manoeuvres they would do with their board on, for example, jump, rock from heels to toes, spin 180’s. These manoeuvres will be easier to perform in their boots without the boards and will familiarize them with the feelings they will experience later on while wearing a board.
  靴子遊戲 - 讓孩子們穿著靴子玩遊戲，以確保靴子合腳。例如玩「跟著領導者做」，讓孩子們在靴子裡扭動身體、踮腳走路、用腳跟走路等。讓他們做一些穿著滑板時會做的動作，例如跳躍、從腳跟搖擺到腳尖、旋轉 180 度。這些動作在沒有滑板的靴子裡會比較容易完成，並且能讓他們熟悉穿著滑板時會感受到的感覺。
• Relay Races (ages 8 and up) - Once children know how to put on their boards, you can have them do a relay race. Both teams start with their boards off. Each individual has to put his board on the front foot, skate a distance, and tag another member of their team. The person who has been tagged puts on his board and skates back to tag another member. If there are not enough people to make 2 teams, simply time the one group. This will develop group participation and interaction and challenge the children at the same time.
  接力賽（8 歲以上）－當孩子們學會如何穿上滑雪板後，可以讓他們進行接力賽。兩隊都從未穿上滑雪板開始。每個人必須先穿上前腳的滑雪板，滑行一段距離，然後觸碰隊友。被觸碰的人穿上滑雪板，滑回去觸碰另一位隊友。如果人數不足以組成兩隊，就讓一組人計時。這樣能促進團體參與和互動，同時挑戰孩子們。
• Simon Says - Have children strap in both feet and play Simon Says while making them balance, edge hop, etc. This is definitely a method to get them laughing, balancing, falling and learning to get up using guided discovery.
  西蒙說－讓孩子們雙腳綁好滑雪板，玩「西蒙說」遊戲，同時讓他們練習平衡、邊緣跳躍等動作。這絕對是一種讓他們笑著、保持平衡、跌倒並學會如何站起來的引導式探索方法。
• Freeze Tag - The instructor is “it” and goes around tagging people. Once tagged, a person must remain frozen in some kind of snowboarding pose until another unfrozen person touches him and frees him. Designate an area within which to play so kids remain together in a confined area.
  冰凍捉人－教練是「鬼」，負責去觸碰其他人。被觸碰的人必須保持某種滑雪姿勢不動，直到另一個未被凍住的人觸碰他並解救他。指定一個區域進行遊戲，讓孩子們保持在一起的限制空間內。
• Follow the leader may be used as well. Use your imagination to get kids learning by doing. After trying balancing and mobility games, get your group to try sliding on gentle terrain. There is no need to rush to the top. Spend time at the bottom until you feel your children are competent and ready.
  也可以使用「跟著領導者做」的遊戲。運用你的想像力，讓孩子們透過實作來學習。在嘗試了平衡和移動遊戲後，讓你的團體嘗試在緩坡上滑行。沒有必要急著衝到山頂。花時間在山腳下，直到你覺得孩子們已經有能力並準備好了。

2. Sliding2. 滑行

• Tall like a house/ small like a mouse: Get children to glide trying to be tall or small.
  高得像房子／小得像老鼠：讓孩子滑行時嘗試變得高大或矮小。
• Animal Game: Ask a child to imitate his favourite animal. The other kids try to guess what it is.
  動物遊戲：請一位孩子模仿他最喜歡的動物，其他孩子則嘗試猜出是什麼動物。
• Draw a line in the snow and challenge the child to slide over the “rail”.
  在雪地上畫一條線，挑戰孩子滑過這條「軌道」。
• While sliding on the gentle slope, have the child try different grabs to highlight the different planes of balance.
  在緩坡上滑行時，讓孩子嘗試不同的抓握動作，以強調不同的平衡面。

3. Control3. 控制

• Pretend there are bugs under your toes or heels and you are trying to squash them - this will promote toe/heel edging.
  假裝你的腳趾或腳跟下有蟲子，你正在試圖踩扁牠們——這會促進腳趾／腳跟邊緣動作。
• Call out “red light” or “green light”. The children stop or go according to the call like cars in traffic.
  喊出「紅燈」或「綠燈」。孩子們會像交通中的車輛一樣，根據指令停下或前進。
• Put down markers to indicate how far the children may side slip and where they must stop.
  放置標記物，指示孩子們可以側滑到多遠，以及必須在哪裡停下。
• Designate a fuel station. The children side slip (or traverse) to that point. Once they reach the “gas station”, they must stop to re-fuel and then may begin moving again.
  指定一個加油站。孩子們側滑（或橫向移動）到那個點。當他們到達「加油站」時，必須停下來加油，然後才能繼續移動。
• Get children to realize when they push on both heels or toes equally, they will slow down or stop. It is essential that children know how to control their speed.
  讓孩子們意識到當他們同時用力推兩側的腳跟或腳尖時，速度會減慢或停止。讓孩子們知道如何控制速度是非常重要的。
  Games that will help with direction change:
  有助於改變方向的遊戲：
• Put markers on the hill and have children try to make their way to the markers. Make sure the pattern you create is achievable.
  在斜坡上放置標記，讓孩子們嘗試前往這些標記。確保你設計的路線是可行的。
• Pendulum with some rotation can also be explained as similar to an air to fakie in the half pipe or more simply, riding regular and switch.
  擺盪動作加上一些旋轉，也可以解釋為類似半管中的空中轉向（air to fakie），或者更簡單地說，就是正腳騎乘與反腳騎乘（regular and switch）。
• Younger children, 7 and under, may not have success with traversing. A more appropriate approach my be simple J Turns.
  較年幼的兒童，7 歲及以下，可能無法成功完成橫越動作。較合適的方法可能是簡單的 J 型轉彎。
• Remember that once children can pendulum comfortably on one edge they can start to explore much more of the mountain.
  請記住，一旦兒童能夠舒適地在一側邊緣擺盪，他們就可以開始探索更多的山區。

4. Turning4. 轉彎

• Dance Exercise: Be creative. Give the exercise a different name, for example, “pretend magnets”: you and the student become magnets at the hands and you help him/her to turn.
  舞蹈練習：發揮創意，給這個練習取個不同的名字，例如「假裝磁鐵」：你和學生的手像磁鐵一樣相吸，並幫助他／她轉彎。
• Garland Exercise (“Chicken-Out Turns”): This exercise helps them to initiate the turn and to learn how to control speed at the end of the turn.
  花環練習（「膽小轉彎」）：這個練習幫助他們啟動轉彎，並學習如何在轉彎結束時控制速度。
• Basketball Turns: Children are low going across the fall line and stretch or reach for the turn. This promotes flexion / extension, and pivoting.
  籃球轉彎：孩子們在穿越落線時身體保持低姿態，並伸展或伸手準備轉彎。這促進屈伸和旋轉動作。

QUICKRIDE REFERENCE TACTICS FOR CHILDREN
QUICKRIDE 兒童參考策略

MOVING TO INTERMEDIATE SLOPES
進入中級坡道

• Squish the snow snakes or ice the cake: Children concentrate on squishing the snow snake during the turn, or icing the cake, or flattening the play-dough. The flatter board will make it easier to turn.
  壓扁雪蛇或在蛋糕上抹糖霜：孩子們專注於在轉彎時壓扁雪蛇、在蛋糕上抹糖霜，或壓平黏土。較平坦的板面會讓轉彎更容易。
• Follow The Leader: Lead the children to interesting terrain and have them experiment while riding. Have them ride with flexed legs/stiff legs. Play with balance-fore/aft, lateral, and vertical. Use questions to make them aware of the contrast of feelings with the experimentation. Make sure children change their place in line so that everyone has the opportunity to ride behind the instructor.
  跟隨領導者：帶領孩子們到有趣的地形，讓他們在騎乘時進行嘗試。讓他們用彎曲的腿或僵硬的腿騎乘。玩平衡的前後、左右和上下。用問題讓他們意識到嘗試時感覺的差異。確保孩子們換位置排隊，讓每個人都有機會騎在教練後面。
• Obstacle Course: In a sheltered area, set up a course where students must go around, under, over, through items that will not injure them, e.g. bamboo poles, sponges, hula-hoops, etc.
  障礙賽：在有遮蔽的區域設置一條路線，學生必須繞過、鑽過、爬過或穿越不會傷害他們的物品，例如竹竿、海綿、呼拉圈等。
• Tightrope walker: Have children ride with an object (sponge, cone, old glove, etc.) on the head and keep it from falling off.
  走鋼索者：讓孩子們頭上放一個物品（海綿、錐形標、舊手套等）騎乘，並保持物品不掉落。
• Cat & Mouse: The child in front tries not to get caught by the child in back by making turns that vary in size, shape and rhythm, but not through speed. Make sure the children do not turn back up the hill.
  貓捉老鼠：前面的孩子嘗試透過大小、形狀和節奏各異的轉彎來避免被後面的孩子抓到，但不靠速度。確保孩子們不會往山上回頭轉彎。
• Jumping Bean: The kids ride in a line and when the leader calls out “Taco Bell” or “chili con carne” (use your imagination!) and starts to jump, the rest of the group start to jump. There may be a pause in jumping while turning and then the beans go off again.
  跳跳豆：孩子們排成一列騎行，當領頭者喊出「Taco Bell」或「chili con carne」（發揮你的想像力！）並開始跳躍時，其他人也開始跳躍。轉彎時跳躍可能會暫停，然後跳跳豆又繼續跳。
• Animation: Suggest an object or animal or person to a child and have him/her imitate the style. The rest of the group has to guess the object/person/animal. (Ride like a lion, like a fighter plane, like a ballerina) Make sure the suggestion is appropriate to the age group. You may find that the group has some good suggestions.
  模仿秀：向孩子建議一個物品、動物或人物，讓他/她模仿其風格。其他孩子必須猜出是什麼物品/人物/動物。（像獅子騎行，像戰鬥機騎行，像芭蕾舞者騎行）確保建議適合該年齡層。你可能會發現孩子們有一些很棒的建議。
• Synchro pair riding: One child leads and the other child follows, but not necessarily in the same tracks. The first person turns and the follower tries to turn at the same time as the first person - not in the other person’s tracks.
  同步雙人騎行：一個孩子領騎，另一個孩子跟隨，但不一定踩在同一條軌跡上。第一個人轉彎時，跟隨者嘗試與第一個人同時轉彎，但不是踩在對方的軌跡上。
• Putt Putt: The children try turning at a slow speed. Then they make a new series of turns at a higher speed. And again, with each new series of turns, the speed increases (to a controllable level). Ask them which speed is easier for turning, and why.
  Putt Putt：孩子們嘗試以慢速轉彎。接著，他們以較高的速度進行新一系列的轉彎。每完成一系列新的轉彎，速度都會增加（到可控制的程度）。問他們哪個速度轉彎比較容易，為什麼。

MOVING TO MORE ADVANCED TERRAIN
進階地形

Groomed Terrain:整備過的地形：

Varied Terrain:多變地形：

REMEMBER TO KEEP IT SAFE, BUT EXCITING AND FUN! IF CHILDREN ARE HAVING FUN, THEY WILL LEARN AND WANT TO RETURN.
記得保持安全，但同時要讓過程充滿刺激與樂趣！如果孩子們玩得開心，他們就會學得更好，也會想要再回來。

progress to the more challenging conditions, bumps and crud.
逐步進展到更具挑戰性的地形、顛簸和不平整的路面。

Freestyle Terrain:自由式地形：

• Obstacle Course: Set up a course using props - cones, bamboo, hula-hoops, etc. Be sure to set up the course so the children go over, under, around, through etc.
  障礙賽：使用道具設置一條賽道——錐桶、竹竿、呼拉圈等。務必設計賽道讓孩子們能夠爬過、鑽過、繞過、穿過等。
• Line Game: Have children make different lines in the snow - from wide to narrow tracks. Ask what they had to do in order to change the width or type of line.
  排線遊戲：讓孩子們在雪地上畫出不同的線條——從寬到窄的軌跡。詢問他們為了改變線條的寬度或類型，需要做哪些動作。
• Hop Turns: Ask the children to begin the turn with a hop in the direction of the new turn. Use this exercise with longer radius turns.
  跳躍轉彎：請孩子們在轉彎方向先跳一步開始轉彎。此練習適用於較大半徑的轉彎。
• Penguin Walk: Ask children to run to their partner, with both feet in the binding, as though they were running with their feet unattached to the board.
  企鵝步行：請孩子們雙腳綁在滑板上，像是雙腳沒有綁在滑板上一樣跑向他們的夥伴。
• Ollies: Get class to practice their ollies, toe and heel side, while traversing. This is definitely a good way to tire them out! A bamboo makes a great “ollie bar”. Challenge riders to jump over the bar.
  Ollies：讓全班練習他們的 ollies，腳趾側和腳跟側，同時橫越滑行。這絕對是讓他們疲憊的好方法！竹竿是很棒的「ollie 桿」。挑戰騎士跳過這根桿子。
• Follow the Leader, or “The all mountain chase”: Lead your group all over the hill - through moguls, rollers, terrain parks…Get them to ride with stiff legs, then with flexed joints. Control speed!
  跟隨領隊，或稱「全山追逐」：帶領你的團隊在整個山坡上滑行——穿越波浪地形、滾軸、地形公園……讓他們用僵硬的腿滑行，然後用彎曲的關節滑行。控制速度！
• Volcano run: The children ride varied terrain and observe where the pressure builds.
  火山滑行：孩子們在多變的地形上滑行，觀察壓力集中的位置。
• Electric Fence: Have children ride within the imaginary boundaries of a narrow corridor to avoid “getting a charge” from the electric fence along the sides of the corridor.
  電圍欄：讓孩子們在狹窄走廊的想像邊界內騎乘，以避免被走廊兩側的電圍欄「電擊」。

EQUIPMENT CONSIDERATIONS FOR CHILDREN
兒童裝備考量

Boots靴子

Some considerations:一些注意事項：

• Children don’t always know if their boots are too small or too big. Ensure that boots fit well by checking their foot in the liner, or against the sole.
  小孩不一定知道靴子是太小還是太大。請透過檢查腳在內襯或鞋底的位置，確保靴子合腳。
• Although only one pair of socks is ideal they can often be used to help snug up boot fit with small children.
  雖然理想上只穿一雙襪子，但對於小孩來說，襪子常常可以用來幫助靴子更貼合腳型。
• Boots that are too big will not allow kids to control the board, and may pose a safety hazard (boot slipping off on chair!).
  過大的靴子會讓孩子無法控制滑板，並可能造成安全隱患（靴子在椅子上滑落！）。
• Ensure closure system is snug but not tight.
  確保固定系統緊貼但不過緊。

Bindings綁帶

Some considerations:一些注意事項：

• Be aware of how to perform basic binding adjustments, but each resort may have a policy regarding this that you will have to adhere to.
  了解如何進行基本的綁定調整，但每個度假村可能有相關政策，您必須遵守。
• Look for bindings with simple straps that are easy for kids to fasten.
  尋找帶有簡單帶子的綁定，讓孩子們容易扣上。
• Always check stance width and angles in kids’ set-ups. Kids require a wider base of support relative to their height.
  務必檢查兒童裝置的站姿寬度和角度。相較於身高，孩子們需要更寬的支撐基底。
• In larger children, check for heel and toe overhang (boot/binding centred on board).
  對於較大的兒童，檢查後跟和腳趾是否有懸空（靴子/綁定是否置中於滑板）。

Boards滑雪板

Some considerations:一些考量：

• Look for boards that are sized appropriately for the child. IE: Children’s boards should not just be small versions of adult board. Flex, width and length should all match the child’s size. Ideally boards should be sized based on weight but a quick on snow guideline is to have board length fall between shoulder and nose.
  尋找尺寸適合孩子的滑雪板。也就是說，兒童滑雪板不應該只是成人滑雪板的縮小版。彈性、寬度和長度都應該符合孩子的尺寸。理想情況下，滑雪板應該根據體重來選擇，但一個快速的雪地判斷標準是滑雪板長度應介於肩膀和鼻子之間。
• Boards that are not too long or heavy will be cumbersome.
  不過長或過重的滑雪板會很笨重。
• Look for kids boards with topsheet traction (stomp pad), as well as base bevel, to minimize edge catches.
  尋找具有頂層止滑墊（stomp pad）以及底板倒角的兒童滑雪板，以減少邊緣卡住的情況。
  

  

INSTRUCTOR TRAINING教練培訓

WHEN TEACHING PEOPLE HOW TO RIDE, THE INSTRUCTOR IS TEACHING THE STUDENT. WHEN TRAINING PEOPLE HOW TO TEACH, THE TRAINER IS TEACHING THE INSTRUCTOR.
當教導人們如何滑行時，教練是在教學生。當訓練人們如何教學時，訓練師是在教導教練。

I. BASIC INSTRUCTOR TRAINING SESSIONS
I. 基本教練訓練課程

1. Introduction of the teaching skill
   教學技巧介紹
2. Sample lesson demonstrating the teaching skill
   示範課程展示教學技巧
3. Session wrap-up and conclusion
   課程總結與結論

1: SESSION INTRODUCTION1：課程介紹

• What is the new teaching skill or topic to be explored?
  新的教學技巧或主題是什麼？
• Who is this skill good for? What student characteristics?
  這項技能適合誰？適合什麼樣的學生特質？
• Why would an instructor choose to use this skill in their lesson?
  為什麼教師會選擇在課程中使用這項技能？
• When is this skill useful?
  這項技能在什麼時候有用？
• How is the strategy used to improve the students’ lesson experience?
  這項策略如何用來提升學生的課程體驗？

2. SAMPLE LESSON2. 範例課程

• Technical goal of the sample lesson (remember, this is different from the goal of the training session!)
  範例課程的技術目標（請記得，這與訓練課程的目標不同！）
• Student Ability Level學生能力等級
• Situation and terrain (includes snow conditions, terrain to be used, etc.)
  情境與地形（包括雪況、將使用的地形等）

3. SESSION CONCLUSION3. 課程結束

II. ADVANCED INSTRUCTOR TRAINING SKILLS
II. 進階講師訓練技巧

Advanced Pedagogy - Trainer vs. Instructor Roles
進階教學法 - 培訓師與講師的角色

Combined Goals綜合目標

1. Pedagogical: Improving the group’s understanding of the various teaching skills, strategies and tools that CASI promotes.
   教學法：提升團隊對 CASI 推廣的各種教學技巧、策略與工具的理解。
2. Technical: Isolating one of the various riding skills or outcomes in the technical (riding) skill development of the group.
   技術面：在團體的技術（騎乘）技能發展中，將各種騎乘技能或成果中的某一項隔離出來。

Less is More!少即是多！

Developing Analysis & Improvement Skills
發展分析與改進技能

• Circle Around圍圈討論
• Divide The Class分組教學
• The Telephone電話
• Follow The Leader跟著領導者走

Circle Around繞圈圈

Divide The Class分組教學

The Telephone電話遊戲

Follow The Leader跟隨領導者

SEASONAL SESSION PLANNING (LONG TERM TRAINING)
季節性課程規劃（長期培訓）

Seasonal Planning (Long Range)
季節性規劃（長期規劃）

• Ensure all the items are included in the lesson series.
  確保所有項目都包含在課程系列中。
• Ensure the skills and competencies are reviewed.
  確保技能和能力已被審查。
• Present technical material in a logical sequence.
  以合乎邏輯的順序呈現技術資料。
• Determine if adequate time has been scheduled to teach the sessions.
  判斷是否已安排足夠的時間來教授各課程。

How do you design a long-range plan?
你如何設計長期計畫？

1. Brainstorm, contemplate and understand the aim of the season or course.
   腦力激盪、思考並了解該季節或課程的目標。
2. What are the goals for your training program? How did you arrive at this goal? Were the instructors asked about their goals for the season?
   你的訓練計畫目標是什麼？你是如何確定這個目標的？有沒有詢問教練們對本賽季的目標是什麼？
3. List all the topics, activities or skills to be covered in the course, season, and program. Group together related items.
   列出課程、賽季及計畫中所有要涵蓋的主題、活動或技能。將相關項目歸類整理。
4. Order these into a logical learning progression. Put items of lower skill first, progressing to more difficult.
   將這些項目依照合乎邏輯的學習進程排序。先放較低難度的項目，再逐步進入較困難的內容。
5. Slot the sessions/lessons with the available times.
   將課程或課時安排在可用的時間內。

• Is it possible to increase the number of sessions?
  是否有可能增加課程次數？
• Can using on-going evaluation and feedback save time?
  持續評估與回饋能否節省時間？
• Are you trying to teach “beyond” the student?
  你是否試圖教導學生「超出」原本範圍的內容？

Review審核

• The level being taught.
  教學的等級。
• The number and ability of candidates.
  學員的人數與能力。
• Weather misfortunes (powder days…very hard to session through!).
  天氣不佳（粉雪日……非常難以進行課程！）。

SESSION PLANNING (SHORT TERM TRAINING)
課程規劃（短期訓練）

What goes into planning the session?
課程規劃包含哪些內容？

• Your NEW topic or SKILL
  你的新主題或技能
• Your TEACHING STRATEGY你的教學策略
• Required TERRAIN所需的場地
• The TIME scheduled for each component of the session
  每個環節的預定時間
• TACTICS for use使用策略
• KEY WORDS to mention
  要提及的關鍵詞
• QUESTIONS to ask要提出的問題
• RIDER ABILITY騎士能力
• Additional MATERIALS or points to cover
  額外材料或需涵蓋的重點

Should you write your session plan down?
你應該把課程計劃寫下來嗎？

COMPONENTS OF A SESSION PLAN:
課程計劃的組成要素：

Session goals課程目標

The Method of Presentation
呈現方法

Timeline時間規劃

Rider ability騎士能力

Terrain地形

Tactics戰術

Using Questions - "Facilitation"
使用提問—「引導教學」

TIPS AND TRICKS:技巧與訣竅：

Concept Maps概念圖

Diagrams圖表

Test Run試跑

Critical Reflection關鍵反思

TRAINING SESSION PLANNING CHECKLIST
訓練課程規劃檢查清單

PHYSICS & BIOMECHANICS IN SNOWBOARDING
滑雪板運動中的物理學與生物力學

ESSENTIAL CONCEPTS OF PHYSICS
物理學的基本概念

Newton's Laws of Physics
牛頓物理定律

MOMENTUM: MOMENTUM = MASS X VELOCITY
動量：動量 = 質量 × 速度

STABILITY FACTORS穩定性因素

PHYSICS OF STABILITY ON A SLOPE
斜坡上的穩定性物理學

• To be stable, a rider needs to balance against any forces acting on them.
  為了保持穩定，騎士需要對抗作用在他們身上的任何力量。
• Different forces are happening on a downhill slope, compared to a level surface.
  在下坡斜坡上，作用的力量與在平坦地面上不同。
• Different forces are happening when stationary, compared to moving.
  靜止時與移動時，作用的力量也不同。
• Being stationary on a slope requires friction. In the presence of friction, a vertical position creates stability.
  在斜坡上靜止需要摩擦力。在有摩擦力的情況下，垂直姿勢能帶來穩定。
• Moving on a slope loses friction. In the absence of friction, a perpendicular position creates stability.
  在斜坡上移動會失去摩擦力。在沒有摩擦力的情況下，垂直的位置會產生穩定性。

ADAPTING TO CHANGES IN FRICTION, TERRAIN SURFACE AND TERRAIN PITCH (STEEPNESS)
適應摩擦力、地形表面及地形坡度（陡度）的變化

PHYSICS & SNOWBOARDING: THE FORCES IN ACTION
物理學與滑雪板：作用中的力

Turning & Steering The Snowboard
轉彎與操控滑雪板

Pivoting & Spinning旋轉與轉動

Impulse & Stability in Turns
衝量與轉彎時的穩定性

Pressuring The Board施壓於滑雪板

Flexing the Board彎曲滑雪板

Maximum Force最大力量

Maximum Speed最大速度

Novice vs, Experienced Riders
新手與經驗豐富的騎士

The COM in Powder, Slush and at Speed
粉雪、濕雪與高速時的重心（COM）

Summary摘要

PHYSICS & BIOMECHANICS PRINCIPLES: SUMMARY TABLE
物理與生物力學原理：摘要表

BIO-MECHANICAL PRINCIPLE RIDERS' ACTIONS
生物力學原理 騎士的動作

BASIC ANATOMY & MOVEMENTS FOR SNOWBOARDING
滑雪板運動的基礎解剖學與動作

THE MUSCULOSKELETAL SYSTEM
肌肉骨骼系統

TERMINOLOGY術語

• Anterior: Towards the front of the body. E.g.: The nose is on the anterior of the face.
  前方：朝向身體的前面。例如：鼻子位於臉部的前方。
• Posterior: Towards the back of the body. E.g.: The buttocks are on the posterior of the body.
  後方：朝向身體的後面。例如：臀部位於身體的後方。
• Superior: Towards the highest point. E.g.: The head is superior to the body.
  上方：朝向最高點。例如：頭部位於身體的上方。
• Inferior: Towards the lowest point. E.g.: The foot is inferior to the chest
  下方：朝向最低點。例如：腳位於胸部的下方
• Medial: Towards or at the mid-line of the body. E.g.: The nose is to the medial of the ears.
  內側：朝向或位於身體中線。例如：鼻子位於耳朵的內側
• Lateral: Away from the midline of the body. E.g.: The little toes are on the lateral aspect of the foot.
  外側：遠離身體中線。例如：小腳趾位於腳的外側

Planes & Axes平面與軸線

• The Sagittal Plane: Lies vertically and separates the body into left and right halves.
  矢狀面：垂直排列，將身體分為左右兩半。
• The Frontal Plane: Also lies vertically but separates the body into anterior/posterior halves.
  額狀面：同樣垂直排列，但將身體分為前後兩半。
• The Transverse Plane: Lies horizontally and separates the body into superior/inferior halves.
  橫切面：水平排列，將身體分為上半部和下半部。

• Sagittal axis: passes horizontally from posterior to anterior and is formed by the intersection of the sagittal and transverse planes.
  矢狀軸：水平通過後方至前方，由矢狀面與橫斷面的交線形成。
• Frontal axis: passes horizontally from left to right and is formed by the intersection of the frontal and transverse planes.
  額狀軸：水平通過左側至右側，由額狀面與橫斷面的交線形成。
• Vertical axis: passes vertically from inferior to superior and is formed by the intersection of the sagital and frontal planes.
  垂直軸：垂直通過下方至上方，由矢狀面與額狀面的交線形成。
  

  

TYPES OF MOVEMENT運動類型

• Abduction: Is movement away from the centre. E.g.: Raising a straight arm to the side.
  外展：是遠離中心的運動。例如：將伸直的手臂向側面抬起。
• Adduction: Is movement towards the centre. E.g.: Bring arm back down.
  內收：是朝向中心的運動。例如：將手臂放回下方。
• Flexion: Is reducing the angle between two parts of the body by articulating a joint in the anterior-posterior or frontal plane.
  屈曲：是通過關節在前後或額面平面活動，使身體兩部分之間的角度減小。
• Extension: Takes place in the same plane as flexion, however it increases the angle between the moving limbs/parts of the body.
  伸展：發生在與屈曲相同的平面上，但會增加移動肢體／身體部位之間的角度。
• Rotation: Involves rotation of a limb in a joint. E.g.: Rotating the femur in the hip socket
  旋轉：涉及肢體在關節處的旋轉。例如：股骨在髖臼中的旋轉。
• Dorsiflexion / Plantar Flexion: Dorsiflexion is when the toes move towards the knees. Plantar Flexion occurs when the toes are pointed away from the knee.
  背屈／跖屈：背屈是指腳趾朝向膝蓋移動。跖屈則是腳趾指向遠離膝蓋的方向。
• Pronation / Supination: Pronation is when the foot rolls inward towards the big toe around the ankle joint. Supination is when the foot rolls outward towards the small toe around the ankle joint.
  旋前／旋後：旋前是指腳在踝關節處向大腳趾方向內翻。旋後是指腳在踝關節處向小腳趾方向外翻。
• Circumduction: Involves the circular motion of a limb. E.g.: Rolling up/down the windows while jumping.
  環繞運動：涉及肢體的圓周運動。例如：跳躍時搖下/搖上車窗。

Examples of Movements:動作範例：

LOCOMOTIVE MOVEMENTS軌道運動

1. Concentric Contraction: This is when the muscle shortens and generates force (e.g.: contracting the quads and glutes as the knee and hip extend while taking off on a jump).
   向心收縮：當肌肉縮短並產生力量時（例如：跳躍起跳時，膝蓋和臀部伸展，同時股四頭肌和臀大肌收縮）。
2. Eccentric Contraction: This is where the muscle lengthens under tension (e.g.: the quads and glutes stretch as the knee and hip flex when a person lands from jumping to decelerate the body).
   離心收縮：指肌肉在張力下伸長（例如：當人從跳躍著陸以減速身體時，膝蓋和臀部屈曲，股四頭肌和臀大肌被拉伸）。
3. Isometric Contraction: An isometric contraction generates force without changing the length of the muscle (e.g.: bracing against the pressures created in a turn - the muscles tense but do not change length).
   等長收縮：等長收縮是在不改變肌肉長度的情況下產生力量（例如：在轉彎時抵抗產生的壓力——肌肉緊繃但長度不變）。

PARTS OF THE BODY
身體部位

The "Core"「核心」

Hip, Knee & Ankle
髖關節、膝蓋與腳踝

MOVING THE PARTS移動各部位

Balanced Bending & Straight Back vs. Upright Back
平衡彎曲與挺直背部對比直立背部

Toeside vs. Heelside腳尖側與腳跟側

ON THE HEEL EDGE, A RIDER WILL ASSUME A POSITION WHICH LOOKS SIMILAR TO A WALL SIT POSITION. WHILE SNOWBOARDING A RIDER MAY BE ABLE TO MAINTAIN THIS POSITION BECAUSE OF THE FORCES CREATED BY MOMENTUM.
在腳跟邊，騎手會採取類似靠牆坐姿的姿勢。滑雪時，騎手可能因慣性產生的力量而能維持此姿勢。

ON THE TOE EDGE, THE POSITION WILL LOOK MORE SIMILAR TO THAT OF A SPRINTER RISING OUT OF THE BLOCKS AT THE START OF A 100-METRE RACE, WITH THE ANKLE AND KNEE MORE FLEXED THAN THE HIP.
在腳尖邊，姿勢則更像是短跑選手在 100 公尺賽跑起跑時從起跑器中站起來的姿勢，腳踝和膝蓋的彎曲度比臀部更大。

Rotation & Counter Rotation
旋轉與反旋轉

• Whole body rotation is rotating the whole body in the same direction. This is a type of compound movement that requires movements in multiple joints. Examples of this would be a 360 spin in the air. In order to generate this type of rotation, there must be something to oppose the force of the body rotating. In the 360 example, it would be the board’s edge on take off. This type of rotation can achieve maximum rotational force but can also be too powerful and imprecise. This type of rotation can be initiated through a combination of other types of rotation.
  全身旋轉是指整個身體朝同一方向旋轉。這是一種複合動作，需要多個關節的協同運動。舉例來說，空中 360 度旋轉就是一種全身旋轉。為了產生這種旋轉，必須有某種力量來抵抗身體旋轉的力。在 360 度旋轉的例子中，這個力量來自起跳時滑板的邊緣。這種旋轉能達到最大的旋轉力，但也可能過於強烈且不夠精確。這種旋轉可以透過其他旋轉類型的組合來啟動。
• Counter rotation uses core rotation to achieve simultaneous turning of the upper and lower body in opposite directions. Examples of this type of rotation include shifties, speed checks and some board slides. Counter rotation can be a very quick movement, making it very useful, but it is limited by the flexibility of the body and can lead to riders ending up in unstable body positions if they do not have the skill to realign themselves.
  反向旋轉利用核心旋轉來實現上半身與下半身同時向相反方向轉動。這種類型的旋轉範例包括 shifties、speed checks 以及某些滑板滑行。反向旋轉可以是一個非常快速的動作，使其非常實用，但受限於身體的柔軟度，若騎士沒有技巧重新調整自己，可能會導致身體處於不穩定的位置。
• Upper Body Rotation / Separation is achieved by using lumbar and thoracic rotation to rotate the upper body whilst keeping the lower body still. This type of rotation can be use by riders to generate tension in the body to aid spinning or turning and is often called anticipation or pre-wind.
  上半身旋轉／分離是透過腰椎和胸椎的旋轉來旋轉上半身，同時保持下半身靜止。騎士可以利用這種類型的旋轉在身體中產生張力，以協助旋轉或轉向，這通常被稱為預備動作或預繞。
• Lower Body Rotation occurs when the lower body rotates to catch up with, or turn ahead of, the upper body. Again, this type of movement occurs through rotation of the lumbar and thoracic spine.
  下半身旋轉發生在下半身旋轉以追上或超前上半身的時候。這種動作同樣是透過腰椎和胸椎的旋轉來完成。
• Femur rotation involves rotating the femur in the hip socket either laterally or medially. Because a snowboarders feet are in a fixed position, rotating the femur laterally causes the foot to turn on its side and creates pressure on the outside of the snowboard binding. Rotation of the femurs can help to adjust the position of the COM, which can aid stability and balance.
  股骨旋轉是指在髖關節中將股骨向外側或內側旋轉。由於滑雪板者的雙腳位置固定，股骨向外側旋轉會使腳向側面轉動，並在滑雪板綁帶的外側產生壓力。股骨的旋轉有助於調整重心位置，進而提升穩定性和平衡感。

Lateral Flexion側彎

ANATOMICAL GENDER DIFFERENCES
解剖性別差異

• Centre of Mass (COM)
  質心（Centre of Mass，COM）
• Quadriceps Angle (Q Angle)
  股四頭肌角度（Quadriceps Angle，Q Angle）

CENTRE OF MASS質心

• Centre of mass location rearwards and lower.
  質心位置向後且較低。
• Muscle Imbalances: Relying on quadriceps (front of thigh muscles) and cantilevered balancing of arms & upper body and hips.
  肌肉不平衡：依賴股四頭肌（大腿前側肌肉）以及手臂、上半身和臀部的懸臂式平衡。

TEACHING SOLUTIONS & MODIFICATIONS
教學解決方案與調整

1. Encourage COM positioned over centre of equipment, rather than folding upper body forward to balance rearward-displaced COM.
   鼓勵將重心（COM）置於設備中心上方，而非透過前傾上半身來平衡向後移動的重心。

Q ANGLEQ 角度

• Knees turn inwards / “Q angle” or “A frame”
  膝蓋內扣／「Q 角度」或「A 形架構」
• The quadriceps or “Q” angle is the angle at which the quadriceps muscle meets the kneecap compared to the line formed by the ligament attaching the kneecap to shin.
  股四頭肌角度或稱「Q 角」是指股四頭肌與膝蓋骨相接處的角度，與連接膝蓋骨與脛骨的韌帶所形成的線相比較。
• Normal Q angle for men is $8^{\circ }-{15}^{\circ }$$8^{\circ }-{15}^{\circ }$8^(@)-15^(@)8^{\circ}-15^{\circ}
  男性的正常 Q 角為 $8^{\circ }-{15}^{\circ }$$8^{\circ }-{15}^{\circ }$8^(@)-15^(@)8^{\circ}-15^{\circ}
• Normal Q angle for women is ${12}^{\circ }-{19}^{\circ }$${12}^{\circ }-{19}^{\circ }$12^(@)-19^(@)12^{\circ}-19^{\circ}
  女性的正常 Q 角為 ${12}^{\circ }-{19}^{\circ }$${12}^{\circ }-{19}^{\circ }$12^(@)-19^(@)12^{\circ}-19^{\circ}
• This difference is most commonly attributed to women’s broader pelvis, shorter thighbone (femur) length, and more inwards twist of the femur; however pelvic tilt, foot position and muscle weakness also increase the amount the knee appears to turn inwards (A-frame).
  這種差異通常歸因於女性較寬的骨盆、較短的大腿骨（股骨）長度，以及股骨較內旋；然而，骨盆傾斜、腳的位置和肌肉無力也會增加膝蓋向內轉的程度（A 字形）。
  

  

TEACHING SOLUTIONS & MODIFICATIONS
教學方案與調整

1. External rotation at the hip $=$$=$== knees track more naturally over the feet,
   髖關節外旋 $=$$=$== 時，膝蓋較自然地跟隨腳趾方向，
2. Encourage weight distribution to be on outer edge of foot, rather than medial side.
   鼓勵將體重分布在腳的外側邊緣，而非內側。
3. Accept some “A-frame” position when riding from female riders with larger Q angles anatomically.
   接受女性騎士因解剖學上較大的 Q 角而在騎乘時呈現某種程度的「A 字型」姿勢。

DIFFERENCES IN MOVEMENT PATTERNS
動作模式的差異

• Postural differences: anterior pelvic tilt
  姿勢差異：骨盆前傾
• Landing mechanics著地力學

PELVIC TILT骨盆傾斜

• Females typically have greater anterior pelvic tilt.
  女性通常有較明顯的骨盆前傾。
• Culturally acceptable posture for women = front of pelvis tilted down & forward, tailbone lifted higher & hips moved posteriorly; increased curve in the low back.
  女性文化上可接受的姿勢 = 骨盆前傾向下及向前，尾骨抬高，臀部向後移動；腰椎曲度增加。
• Greater flexibility in spine, hips & hamstrings allow women to achieve this posture more comfortably than males, and removes strain from typically weaker core.
  脊椎、臀部及腿後肌群較大的柔軟度使女性比男性更容易舒適地達成此姿勢，並減輕通常較弱的核心肌群的負擔。
• Anterior pelvic tilt reduces range of motion in internal & external rotation of the hip.
  骨盆前傾會減少髖關節內旋及外旋的活動範圍。

EXCESSIVE ANTERIOR PELVIC TILT
過度前傾骨盆

• Excessive curve in low back / hips appear back & prominent, chest is moved forward
  下背部／臀部過度彎曲，背部突出，胸部向前移動
• If wearing a belt: the buckle in the front would sit much lower than where the spine meets the tailbone
  如果戴著皮帶：前方的皮帶扣會比脊椎與尾骨交接處的位置低很多
• Knees move more inwards (more A-frame) with flexion
  膝蓋在屈曲時向內移動較多（呈現較明顯的 A 字形）
• Reduced ability to steer with lower body
  下半身的操控能力降低
• Encourage neutral or slightly posterior pelvic tilt when teaching Neutral Position.
  在教導中立姿勢時，鼓勵採用中立或略微後傾的骨盆傾斜。
  

  

• Long term, encourage an increase in core strength, and change posture to neutral/ slight anterior tilt for better spinal health in all sports & daily living activities.
  長期來看，應鼓勵核心肌群力量的提升，並將姿勢調整為中立或略微前傾，以促進所有運動及日常生活活動中的脊椎健康。
  

  

LANDING MECHANICS著地力學

• Differences in the balance of quadriceps & hamstring strength (“Q:H ratio”). In general, women may be proportionally stronger in the quadriceps and weaker in the hamstrings, even in elite athletes. This manifests in a difference in landing mechanics:
  股四頭肌與腿後肌力量平衡的差異（“Q:H 比率”）。一般而言，即使是頂尖運動員，女性的股四頭肌相對較強，而腿後肌較弱。這種差異會反映在著地力學上：
• Men may land with ankles more flexed, and absorb impact through ankles and knees (greater shin velocity).
  男性著地時踝關節可能較為彎曲，並透過踝關節和膝蓋吸收衝擊（脛骨速度較大）。
• Women may land with less flexion at the ankles, absorb impact through knees and hips. The hips and COM move back, torso and arms move forward to try to balance.
  女性著地時踝關節彎曲較少，透過膝蓋和臀部吸收衝擊。臀部和身體重心向後移動，軀幹和手臂向前移動以嘗試保持平衡。
• When manoeuvres can be anticipated and landings or terrain absorption happens when the snow slider is balanced, falls will be minimized.
  當動作可預測且著地或地形吸收發生時，滑雪者保持平衡，跌倒的情況將會減少。
• Long-term exercise plans aimed at creating more flex at ankles, tracking of the knees out over the little toes rather than inwards, and more hamstring involvement may help female snowboarders, as well as reducing ACL injury rates.
  長期的運動計畫，旨在增加踝關節的彎曲度、膝蓋向外追蹤至小腳趾方向而非向內，以及增加腿後肌群的參與，可能有助於女性滑雪板選手，同時降低前十字韌帶受傷率。
  

  

NOTES:備註：

TERRAIN AS A TEACHING TOOL
地形作為教學工具

TERRAIN AND BEGINNER SNOWBOARDERS
地形與初學者滑雪板手

THE QUICKRIDE SYSTEM AND TERRAIN
快速滑行系統與地形

RIGLET PARKSRIGLET 公園

USING NATURAL TERRAIN使用自然地形

Balance & Stability:平衡與穩定性：

• Becoming more skilled on the snowboard relies on improving our ability to react to changes in balance and improve our stability.
  提升滑雪板技巧依賴於增強我們對平衡變化的反應能力以及提升穩定性。
• To improve lateral balance, looks for natural banked runs and emphasize “tipping” laterally into the valleys.
  為了改善側向平衡，尋找自然傾斜的滑道，並強調向山谷側「傾斜」身體。
• Vertical balance can be improved by using undulations / rollers in the terrain (see below).
  垂直平衡可以透過地形中的起伏／滾輪來改善（見下文）。
• Surface-level boxes or rails (or trees/logs!) can help students improve balance on a flat-based snowboard (minimal or no edge angle).
  地面層級的箱子或欄杆（或樹木／木頭！）可以幫助學生在平底滑雪板上提升平衡感（邊緣角度極小或沒有）。

Carving:刻滑：

• Speed control is a common concern when learning to carve.
  速度控制是在學習刻滑時常見的問題。
• Choose terrain with natural counter slopes and flatter terrain to remove the intimidation of speed.
  選擇具有自然反坡和較平坦的地形，以消除速度帶來的威嚇感。

Terrain Adaptation / Absorption Skills:
地形適應／吸收技巧：

• Learning to absorb terrain is all about freeing up the range of motion in the lower joints (hips, knees and ankles).
  學習吸收地形的關鍵在於釋放下肢關節（臀部、膝蓋和腳踝）的活動範圍。
• Look for undulating terrain, and follow a simple Building Block approach - the terrain you choose should be on the mellower side early on in the learning process, and can progress to more challenging as students become more skilled.
  尋找起伏的地形，並採用簡單的建構式方法——在學習初期，選擇較溫和的地形，隨著學員技能提升，再逐步挑戰更具難度的地形。
• Rollers, larger bumps, cat tracks, snowboard cross tracks may all be appropriate for teaching absorption skills.
  滾筒、大顆凸起、貓爪軌跡、單板滑雪越野軌跡都可能適合用來教導吸收技巧。

Timing & Coordination Skills:
時機與協調技巧：

• Improve your student’s coordination skills by creating external timing changes.
  透過創造外部時機變化，提升學生的協調能力。
• Tree runs provide the need to turn “on demand”, rather than wherever is comfortable. Ensure slopes and speeds are suitable to your student level.
  樹林滑行需要「隨時轉彎」，而非在舒適的地方轉彎。請確保坡度和速度適合學生的程度。

FREESTYLE TERRAIN自由式地形

TERRAIN PARK SAFETY地形公園安全

SMART STYLE智慧風格

Freestyle Terrain Designation & Rating System
自由式地形標示與分級系統

• Freestyle Terrain contains man-made and natural terrain variations.
  自由式地形包含人造及自然地形變化。
• Freestyle Terrain changes constantly due to weather and use.
  自由式地形因天氣和使用情況不斷變化。
• Inspect Freestyle Terrain before using and throughout the day.
  使用前及全天候請檢查自由式地形。
• In jumping and using this terrain, you assume the risk of serious injury.
  在跳躍及使用此地形時，您須承擔嚴重受傷的風險。
• Be courteous and respect others.
  請保持禮貌並尊重他人。
• One user on a Terrain feature at a time.
  一次只能有一位使用者在地形特徵上。
• Never jump blindly - use a spotter when necessary. Look Before You Leap!
  切勿盲目跳躍——必要時請使用觀察員。先看清楚再跳！
• It is your responsibility to control your body on the ground and in the air.
  你有責任控制自己在地面和空中的身體動作。
• Always clear the landing area quickly.
  請務必迅速清理著陸區域。
• Always ride in control and within your ability.
  始終保持可控且符合自身能力的騎乘。
  

  

THE TERRAIN PARK "PICTIONARY"
地形公園「圖解辭典」

Tabletop Jump平頂跳躍

Tombstone Tabletop Jump墓碑式平台跳躍

"Hip Jump"「側跳」

Hip Jump with Tombstone
帶墓碑的側跳

Spine Jumps脊跳

Gap Jumps間隙跳躍

Step-up Jump踏板跳躍

Transfer Jump轉移跳躍

SLOPE OF THE LANDING
著陸坡度

HALFPIPE "PICTIONARY"半管「圖像猜謎」

RAIL "PICTIONARY"鐵軌「圖解詞典」

Shotgun, Single-Barrel and Flat Bar Rails
霰彈槍型、單管型和平板型 Rails

• “Ride-on” rails have snow piled-up to the level of the rail. Riders do not need to get any air to slide “ride-on” rails.
  「騎乘式」欄杆的雪堆積到與欄杆同高。騎手不需要跳起來就能滑行「騎乘式」欄杆。
• “Skate-style” rails have no ramp at all. The rider must generate the required lift himself by popping, ollieing or nollieing.
  「滑板風格」欄杆完全沒有斜坡。騎手必須靠自己跳躍、奧利跳（ollie）或諾利跳（nollie）來產生所需的升力。
• “Gaps” are sometimes found between the ramp (snow) and the rail. Riders must have enough speed to clear the gap and land on the rail.
  有時在斜坡（雪）和欄杆之間會有「空隙」。騎手必須有足夠的速度才能越過空隙並落在欄杆上。

Skate-style and gap rails
滑板風格和空隙欄杆

HALFPIPE RIDING半管滑行

Confidence & Control自信與控制

Key Concepts to Halfpipe Riding
半管騎乘的關鍵概念

• Drop-in speed: The speed the rider drops into the pipe
  下落速度：騎手進入管道時的速度
• Down Angle: The angle of the board when compared to the lip of the pipe. The rider will travel faster when the board is more downhill.
  下坡角度：板子相較於管道邊緣的角度。當板子角度較向下時，騎手會行進得更快。
• Pumping: Applying pressure to the board against the wall on the down and up transitions to propel rider forward at a faster speed.
  抽壓：在下坡和上坡過渡時，對板子施加壓力於牆面，以推動騎手向前加速。
  To maintain speed in the pipe riders can apply the follow tactics:
  為了在管道中保持速度，騎手可以採用以下策略：
• Decreasing Edge Angle: The more edge on the wall, the more friction, and the slower a rider goes.
  減少邊緣角度：牆面上的邊緣越多，摩擦力越大，騎手的速度就越慢。
• Lip-to-Lip Airs: Airs performed that leave from the lip and land at the lip. This will maintain more speed than early takeoffs or pushing off wall and landing lower on wall or in the flat bottom.
  唇對唇空中動作：從唇邊起跳並在唇邊著陸的空中動作。這種方式比提前起跳或從牆面推離並在牆面較低處或平底著陸能保持更高的速度。
• Waxed snowboard base: A waxed board will decrease the friction on the base, which will help the board run faster.
  打蠟的滑雪板底部：打蠟的滑雪板底部能減少摩擦力，有助於滑雪板跑得更快。
  Halfpipe and quarterpipe riding deserve special attention as all the riders’ forward momentum gets transferred from the horizontal to vertical. Transitions change a rider’s momentum so quickly that the rider must maintain their centre of gravity directly under the snowboard at all times. The centre of gravity must move with the board as it moves up the transition all the way until it is vertical.
  半管和四分之一管騎乘需要特別注意，因為所有騎手的前進動能會從水平轉換到垂直。過渡區會迅速改變騎手的動能，因此騎手必須始終保持重心直接位於滑雪板正下方。重心必須隨著滑雪板沿過渡區向上移動，直到滑雪板垂直為止。

Dropping!下落！

• 50/50 the coping: Ride parallel to the coping, just on the edge of the pipe.
  50/50 沿著管道邊緣滑行：平行於管道邊緣滑行，緊貼管道邊緣。
• Roll-in: Use a slight edge angle to enter the pipe. Drop the body over the front of the board while allowing the board and body to roll onto the vertical wall. This movement must be done quickly. In a good roll-in the rider’s head should be at the same height on the wall as his feet.
  滾入：利用輕微的邊緣角度進入管道。將身體向滑板前方傾斜，同時讓滑板和身體滾動到垂直牆面上。這個動作必須迅速完成。良好的滾入時，騎手的頭部應與腳部在牆面上的高度相同。
• Line: Transfer the centre of gravity back over the centre of the board and set the desired line/edge and maintain it through the transition while keeping the centre of gravity in the centre of the board.
  動作線：將重心移回滑板中心，設定所需的動作線/邊緣，並在過渡過程中保持該動作線，同時保持重心在滑板中心。

Factors affecting line choice:
影響動作線選擇的因素：

Pumping抽水

• Pumping movements are based on feeling and controlling pressure. It takes time and mileage to develop this pressure control skill.
  泵動動作是基於感覺和控制壓力。發展這種壓力控制技巧需要時間和經驗累積。
• In hard snow conditions, pumping while the board is carving is more effective than pumping from a flat base. The carving edge transfers more force against the solid surface.
  在硬雪條件下，當滑板在刻滑時進行泵動，比從平底基板泵動更有效。刻滑的刃邊能將更多力量傳遞到堅硬的表面。
• In slushy or soft snow conditions, pushing against a carving edge will cause it to sink and momentum will be lost. A flatter base offers a greater surface area to push against.
  在濕軟或鬆軟的雪況下，推壓雕刻邊緣會使其下沉，導致動能流失。較平坦的底板提供更大的推壓面積。
• Riders can pump while travelling up or down any transition. Pumping while re-entering the pipe is most effective as gravity is also providing acceleration.
  騎士可以在任何過渡段上下坡時進行泵動。重新進入管道時泵動最為有效，因為重力同時提供加速。

Basic Pipe Manoeuvres: (performed forwards or switch)
基本管道動作：（可正向或反向執行）

Rotations in the Halfpipe
半管中的旋轉

TACTICS GLOSSARY戰術詞彙表

POSITION & BALANCE姿勢與平衡

Butter Yoga奶油瑜伽

Flatland Manoeuvres / "Butters"
Alternate skill focus: Pivot/Steering, Edging, Pressure, Timing & Coordination
平地動作 / 「奶油動作」 交替技能重點：轉軸/操控、壓邊、壓力、時機與協調

Hopping Between the Turns
轉彎間的跳躍

Alternate skill focus: Edging, Pressure
替代技能重點：壓邊、壓力

Riding Fore, Aft & Centred
前後及居中騎乘

Side Slipping 180 Jumps
Alternate skill focus: Pivot/Steering, Edging, Pressure, Timing & Coordination
側滑 180 度跳躍 交替技能重點：樞軸/轉向、刃邊控制、壓力、時機與協調

Sliding 360's On Snow
Alternate skill focus: Pivot/Steering, Edging, Pressure, Timing & Coordination
雪地滑行 360 度 交替技能重點：轉軸／操控、邊緣控制、壓力、時機與協調

Static Jump / "T" Stance
靜態跳躍／「T」字姿勢

Switch Riding反向滑行

Toe to Toe / Heel to Heel
腳趾對腳趾 / 腳跟對腳跟

PIVOT / STEERING樞軸 / 轉向

Garland / "Chicken-Out" Turns / Fall-Line Pivot Exercise
Garland / 「退縮」轉彎 / 順坡樞軸練習

Fish Turns / Roller Coaster Turns
魚形轉彎 / 雲霄飛車轉彎

Alternate skill focus: Timing & Coordination
替代技能重點：時機與協調

Headlights on Knees膝蓋上的車頭燈

Motor Boat汽艇

Rail to Rail (Carving)
從邊到邊（雕刻轉彎）

Alternate skill focus: Timing & Coordination, Edging
交替技能重點：時機與協調、邊緣控制

Static Steering Exercise / Mason Jar
靜態轉向練習 / Mason Jar

Static Rotation Exercise
靜態旋轉練習

Twist the Disks扭轉轉盤

X-TurnsX 型轉彎

Alternate skill focus: Position & Balance, Pressure
替代技能重點：姿勢與平衡、壓力

EDGING邊緣處理

Clock Face Analogy時鐘面比喻

Drinks on Shoulders肩膀上的飲料

Alternate skill focus: Position & Balance
替代技能重點：姿勢與平衡

Stop-N-Hop's停止跳躍

Hop-Carved Turns跳躍雕刻轉彎

Inverse Traverse反向橫越

Alternate skill focus: Position & Balance
替代技能重點：位置與平衡

Pour Water From Boots
Alternate skill focus: Pressure
從靴子倒水 交替技能重點：壓力

Sidecut Turns側切轉彎

Alternate skill focus: Position & Balance, Pressure
替代技能重點：姿勢與平衡、壓力

Slap Base拍打底板

Speed Checks速度檢查

Alternate skill focus: Pivot / Steering
替代技能重點：轉軸／轉向

Sponsor Turns贊助者轉彎

Spray the Trees噴雪樹林

Alternate skill focus: Pressure, Timing & Coordination
交替技能重點：壓力、時機與協調

Static Edging Exercise靜態刃邊練習

Alternate skill focus: Position & Balance
交替技能重點：姿勢與平衡

PRESSURE壓力

Cowboy Knees牛仔膝蓋

Alternate skill focus: Position & Balance
替代技能重點：姿勢與平衡

Dolphin Turns海豚轉彎

Alternate skill focus: Position & Balance
替代技能重點：姿勢與平衡

Fall-Line Stops落線停止

Alternate skill focus: Position & Balance, Edging
交替技能重點：姿勢與平衡、邊緣控制

Ollies / Nollies

Pump Turns泵轉

Alternate skill focus: Edging
交替技能重點：邊緣控制

Small Straight Airs小型直線空中動作

Alternate skill focus: Position & Balance, Timing & Coordination
替代技能重點：姿勢與平衡、時機與協調

Static Down Un-Weighting
靜態減重

TIMING & COORDINATION時機與協調

Counting, Singing, Gates, Pylons
數數、唱歌、門柱、錐桶

Follow-Cam Run跟拍鏡頭跑法

Side Slipping to Short Radius Turns
側滑進行短半徑轉彎

Slopestyle Run花式滑雪跑道

Top Gun Turns頂尖轉彎

Tornado Turns龍捲風轉彎

EQUIPMENT SET-UP 裝備設置

CHOOSING THE RIGHT EQUIPMENT
選擇合適的裝備

1. Riding Skill1. 騎乘技巧

2. Intended Use2. 預期用途

3. Foot Size3. 腳的尺寸

4. Size & Weight
4. 尺寸與體重

BASIC TERMINOLOGY基本術語

Running length有效滑行長度

Width寬度

• Nose: The width of the board at the widest point in the nose
  鼻部：板子在鼻部最寬處的寬度
• Waist: The narrowest point in the middle of the board
  腰部：板子中間最窄的部分
• Tail: The widest point in the tail of the board
  尾部：板子尾部最寬的部分

Sidecut側切弧度

BOARD BENDS板身弧度

Camber:拱形：

Rocker:反拱：

Hybrid:混合式：

Flat:平板：

BOARD SHAPES板型

Directional Shape:定向形狀：

Twin Shape:雙向造型：

Tapered:錐形：

BOARD FLEX板身彈性

Twin Flex:雙重彈性：

Directional Flex:方向性彈性：

BOOTS & BINDINGS靴子與綁帶

• Intended use (terrain / style of riding)
  預期用途（地形／騎乘風格）
• Comfort舒適度

Boots靴子

Soft boots軟靴

Hard boots硬靴

BINDINGS綁帶

Soft Boot / Strap Bindings
軟靴／綁帶式綁具

• Forward lean adjustment前傾角度調整
• Highback rotation後背板旋轉調整
• Strap length and height adjustment
  綁帶長度與高度調整
• Base plate adjustment (canting, toe ramps, etc.)
  底板調整（傾斜、腳趾坡道等）

Hard Boot / Plate Bindings
硬殼靴／底板綁定裝置

• Boot size adjustment靴子尺寸調整
• Adjustable heel lift可調式後跟墊高
• Adjustable toe lift可調式前趾墊高
• Adjustable lateral inclination (commonly called “canting”)
  可調式側傾角（通常稱為「傾斜調整」）

SNOWBOARD, BOOT & BINDING SET UP
滑雪板、靴子與綁帶的設定

STANCE WIDTH站姿寬度

POSITION ON THE BOARD (tip to tail)
板上定位（從頭到尾）

CENTRING TOE AND HEEL SIDES
腳趾與腳跟側邊置中

STANCE ANGLES站姿角度

Duck Stance:鴨式站姿：

Forward Angles:正向角度：

HIGH-BACK ROTATION (soft boots)
高背旋轉（軟靴）

FORWARD LEAN前傾角度

BASEPLATE TOE RAMPS底板腳尖斜坡

CARE & MAINTENANCE保養與維護

• Electric hot waxing iron
  電熱打蠟熨斗
• Variety of waxes for different temperatures
  適用不同溫度的多種蠟
• Plastic scraper塑膠刮板
• Stiff nylon brush (to remove wax from the structure in your base)
  硬尼龍刷（用於清除底層結構上的蠟）
• Soft nylon brush (to polish your wax after scrapping and stiff brushing)
  軟尼龍刷（用於刮除和硬刷後拋光蠟層）
• Rags (to clean base before waxing and remove final wax residue from brushing)
  抹布（用於上蠟前清潔底層及刷除最後的蠟層殘留）
• 90-88 degree edger or square block (for edge sharpening)
  90-88 度邊緣器或方形磨塊（用於磨利邊緣）
• Medium fine soft bronze/brass brush (to clean metal shards from your edging file/block after each pass)
  中細軟青銅/黃銅刷（用於每次使用邊緣銼刀/磨塊後清除金屬碎屑）

• 12" bastard file12 吋粗銼刀
• 4" bastard file (or specialized file adapted for an edger)
  4 吋粗銼刀（或適用於刃磨機的專用銼刀）
• Honing stone磨刀石
• Sandpaper (80-120 silicon carbide grit)
  砂紙（80-120 號碳化矽砂粒）
• Wax remover蠟質去除劑
• Epoxy glue環氧膠
• 3" clear tape3 吋透明膠帶
• C-clamps and wood blocks
  C 型夾和木塊
• Abrasive nylon pads研磨尼龍墊
• Polyethylene (flakes, wire, candle, etc.)
  聚乙烯（薄片、線材、蠟燭等）
• Appropriate apparatus to apply the polyethylene
  適用於塗佈聚乙烯的裝置

BOARD TUNING滑雪板調整

1. Cleaning the base
1. 清潔底板

2. Check the Edges
2. 檢查邊緣

Repair修復

• Pull out the damaged portion or push it back in (depending on the problem) to restore the original shape of the edge.
  拉出損壞的部分或將其推回（視問題而定），以恢復邊緣的原始形狀。
• Remove any burrs or bumps caused during impact by sanding.
  用砂紙磨平因撞擊而產生的毛刺或凸起。
• Dry the area thoroughly (either overnight and/or with hair dryer).
  徹底將該區域吹乾（可過夜或使用吹風機）。
• Clean the damaged area with acetone.
  用丙酮清潔損壞區域。
• Fill the cavities with epoxy (injected if possible).
  用環氧樹脂填充空洞（如果可能，請注入）。
• Sandwich the top plate and base around the affected area with clear tape, wood, and c-clamps. Let dry thoroughly.
  在受影響區域周圍用透明膠帶、木板和 C 型夾將頂板和底座夾緊。讓其徹底乾燥。
• Remove clamps, wood and tape, re-sand and sharpen.
  移除夾具、木板和膠帶，重新打磨並磨尖。

3. Check the Base
3. 檢查底座

a) Types of Bases
a) 底座類型

• Is less expensive成本較低
• Is difficult to structure and wax
  難以成型和打蠟
• Has a poorer performance性能較差
  ii) Sintered polyethylene which:
  ii) 燒結聚乙烯，其：
• Is more expensive較為昂貴
• Is highly porous making it easy to
  高度多孔，易於
• Structure and wax結構與蠟質
• Has good to excellent performance
  具有良好至優異的性能
  iii) Sintered polyethylene with graphite or other product combinations which:
  iii) 含石墨或其他產品組合的燒結聚乙烯，其特性為：
• Have similar qualities to regular sintered bases but respond optimally within smaller temperature ranges.
  具有與一般燒結底板相似的特性，但在較小的溫度範圍內反應最佳。

b) Shape of base (edge-to-edge)
b) 底板形狀（邊緣對邊緣）

c) Base repairc) 底板修復

1) Dry out the area to be repaired thoroughly (use a blow dryer and/or overnight drying).
1) 徹底將需修復區域烘乾（使用吹風機和／或隔夜晾乾）。

2) Clean the area to be repaired
2) 清理待修復區域

• Use a wax solvent and a rag
  使用蠟溶劑和抹布
• Remove any jagged edges with a sharp knife or razor blade
  用鋒利的刀或剃刀片去除任何鋸齒狀邊緣
• Sand lightly with silicon carbide sandpaper.
  用矽化碳砂紙輕輕打磨。

3. Fill the hole or gouge with hot liquid polyethylene obtained in one of the following manners:
   使用以下任一方式取得的熱熔聚乙烯填補洞穴或凹痕：

• $\mathrm{P}$$\mathrm{P}$quadP\quad \mathrm{P}-Tex repair gun (usually available in most ski shops)
  $\mathrm{P}$$\mathrm{P}$quadP\quad \mathrm{P} -Tex 修補槍（通常在大多數滑雪用品店可購得）
• Melting a P-Tex candle or P-Tex wafers with an acetylene torch
  使用乙炔噴燈熔化 P-Tex 蠟燭或 P-Tex 蠟片
• Lighting a P-Tex candle on fire and allowing it to drip into the hole (least desirable method due to presence of carbon resulting from the direct burning).
  點燃 P-Tex 蠟燭並讓其滴入洞中（此方法最不理想，因直接燃燒會產生碳）

4) Let dry, scrape and sand smooth.
4) 讓其乾燥，刮除並打磨平滑。

4. Sharpening4. 磨鋒

a) Base Edge Filing
a) 底板邊緣銼磨

• Place the file diagonally $3/4$$3/4$3//43 / 4 distance across the board.
  將銼刀斜放，跨越滑雪板的 $3/4$$3/4$3//43 / 4 距離。
• Apply pressure directly above the edge and base with both hands.
  雙手直接在邊緣和底板上方施加壓力。
• Use long, even strokes from one end to the other.
  使用長而均勻的筆觸，從一端到另一端。
• Remove metal shards from the base AND the file after each pass
  每次使用後，從底座和銼刀上移除金屬碎屑。
• Avoid stopping and starting in the same place each time.
  避免每次都在同一個地方停下又重新開始。
• Continue until a smooth edge is obtained.
  持續修磨直到獲得平滑的邊緣。
• Repeat on the other edge.
  在另一邊重複相同動作。
  b) Side Edge Filing
  b) 側邊修磨

• Apply even pressure with your thumbs while using long even strokes from tip to tail.
  使用大拇指施加均勻壓力，並以從尖端到尾部的長而均勻的筆觸進行操作。
• Remove metal shards from the base AND the file after each pass
  每次來回後，從底部和銼刀上移除金屬碎屑。
• Avoid stopping and starting in the same place each time.
  避免每次都在同一位置停下再開始。
• Continue until a smooth, sharp edge is obtained.
  持續操作直到獲得光滑且銳利的邊緣。
• Repeat on the other side.
  重複另一側。

c) De-burring and Detuning
c) 去毛刺與調音

5. Structuring5. 結構處理

6. Waxing6. 打蠟

• Using the iron, melt the wax onto the base of the board dripping it onto one section.
  使用熨斗將蠟熔化，滴在滑雪板底部的一個區域。
• In a circular motion, further melt the wax into this section. (Never let the iron sit on one spot)
  以圓周運動，將蠟進一步融入此區域。（切勿讓熨斗停留在同一處）
• Place your free hand on the top sheet as a temperature gage. When you feel warmth on the top sheet, the base has been successfully impregnated with the wax.
  將空著的手放在最上層的板面上作為溫度感測器。當你感覺到最上層板面有溫熱感時，表示底板已成功被蠟浸透。
• Allow wax to cool slowly to room temperature. Scrape off the excess wax with a plastic scraper.
  讓蠟慢慢冷卻至室溫。使用塑膠刮刀刮除多餘的蠟。
• Finish this process by brushing the base from tip to tail with a stiff nylon brush to clean the wax off of the structure of the base followed by brushing the base from tip to tail with a soft nylon brush to polish the base.
  完成此程序後，先用硬尼龍刷由板尖刷到板尾，清除底板結構上的蠟，再用軟尼龍刷由板尖刷到板尾，拋光底板。
  Note: Temperatures exceeding 140 degrees Celsius could damage the base. Avoid heating the wax until it begins to smoke.
  注意：溫度超過攝氏 140 度可能會損壞底座。避免加熱蠟直到開始冒煙。

TERMINOLOGY術語

Air to Fakie

Alley-Oop空中接力

Angulation角度

Backside Air背側空中動作

Backside Rotation背側旋轉

Backside Wall背側牆面

Bevel倒角

Biomechanics生物力學

Blindside

Boardslide

Bonk

Base of Support (BOS)
支撐基底（BOS）

Cab

Canting傾斜調整

Carving雕刻

Centre of Mass (COM)
質心（COM）

Coping護邊

Counter-Rotation反向旋轉

Down Un-Weighting向下去重

Duck Stance鴨式站姿

Edge Angle邊緣角度

Effective Edge有效邊緣

Extension伸展

External Forces外力

Fall Line落差線

Flexion屈曲

Freeriding自由騎乘

Front Foot前腳

Frontside Air

Frontside Rotation前側旋轉

Frontside Wall前側牆

Goofy Foot反腳騎士

Grab抓板動作

Halfpipe半管

Heel Edge後跟邊緣

Impulse衝力

Inclination傾斜角

Inertia慣性

Invert倒轉

JibJib（障礙滑行）

Leash繫繩

Lip唇緣

Momentum動量

Nollie

Nose板頭

Nose Press板頭壓

Ollie

Open Position開放姿勢

Passive Un-Weighting被動去重力化

Pedagogy教學法

Pivot Point樞軸點

Pivoting轉向

Pressure Control壓力控制

Projection投影

Quarterpipe四分之一管

Rear Hand後腳

Rear Foot後腳

Regular Foot常規腳位

Revert反轉

Rotation旋轉

Shifty轉體

Slipping / Skidding滑動／打滑

Snowboarding滑雪板運動

Stance姿勢

Steering轉向

Steering Angle轉向角

Style風格

Switchstance / Switch

Tail

Tail Grab尾巴抓握

Tail Press尾巴壓

Technique技巧

Toe Edge腳尖邊

Transition過渡段

Traverse橫越

Twin Tip雙尖板

Un-weighting減重

Up Un-weighting向上去重

Vert垂直面

Wall牆面

Weight Change重量轉移

Weighting加重

CADS: FUN, INCLUSION, RESPECT
CADS：樂趣、包容、尊重

1. Assess the abilities of a client living with a disability
   評估身障客戶的能力
2. Determine the needs for adaptive equipment
   確定適應性設備的需求
3. Determine the need for adaptive teaching techniques
   確定適應性教學技巧的需求

CREDITS版權聲明

Technical Coordinator技術協調員

Jeff Chandler

Concept & Design概念與設計

Jeff Chandler

Working Group & Contributors
工作小組與貢獻者

Luc Belanger, Alexandre Burr, Jeff Chandler, Jamie Forbes, Adam Gardner, Simon Holden, Paul Howard, Yukiko Kawada, Mellen Jay, John Smits, Breen Trott
Luc Belanger、Alexandre Burr、Jeff Chandler、Jamie Forbes、Adam Gardner、Simon Holden、Paul Howard、Yukiko Kawada、Mellen Jay、John Smits、Breen Trott

Demonstrators示威者

Big White Ski Resort, British Columbia
Big White Ski Resort，卑詩省

References參考資料

CANADIAN ASSOCIATION OF SNOWBOARD INSTRUCTORS
加拿大滑雪板教練協會