The CNS, Sprinting, and Golf
中枢神经系统、短跑和高尔夫

Golfers don’t sprint. They don’t even jog. Old men can ride in a cart and play 18 holes without ever working up a sweat.
高尔夫球手不会冲刺。他们甚至不慢跑。老人们可以坐在马车上打18个洞，毫不费力。

How could a sprint program have anything to offer to one of the world’s least athletic sports?
短跑项目对世界上运动量最少的运动之一有何帮助？

Golfers aren’t athletes? Before I get inundated with hate mail, let’s discuss “athleticism.”
高尔夫球手不是运动员吗？在我被仇恨邮件淹没之前，让我们讨论一下“运动主义”。

Like every coach, when I say, “That kid is an athlete,” I’m saying that kid is fast and explosive. In my days as a basketball coach back in the ’80s, I coached a normal kid who averaged 25 points per game. He was a TERRIFIC PLAYER but was slow and couldn’t dunk. I got in trouble on a post-game radio show for saying the kid wasn’t very “athletic” after he scored 40 points in a game.
就像每个教练一样，当我说“那个孩子是一名运动员”时，我是说那个孩子速度很快，爆发力强。在 80 年代担任篮球教练的时候，我执教过一个场均 25 分的普通孩子。他是一位出色的球员，但速度很慢而且无法扣篮。我在赛后广播节目中因为在一场比赛中拿下 40 分后说这个孩子不太“运动”而惹上了麻烦。

Call me crazy, but building athleticism will make any athlete better at their sport. More specifically, I encourage athletes to sprint fast, lift heavy, jump high, jump far, and bounce.
你可以说我疯了，但培养运动能力会让任何运动员在运动中表现得更好。更具体地说，我鼓励运动员快速冲刺、举重、跳高、跳远和弹跳。

Golf coaches, please don’t quit reading! I know exactly what you’re thinking. When playing golf, players NEVER sprint, lift, jump, or bounce. NEVER. So why should we listen to this crazy track coach?
高尔夫教练们，请不要停止阅读！我完全知道你在想什么。打高尔夫球时，球员切勿冲刺、举起、跳跃或弹跳。绝不。那么我们为什么要听这个疯狂的田径教练的话呢？

Stop Reverse-Engineering Your Sport
停止对你的运动进行逆向工程

Seems all my ideas are counterintuitive. What’s wrong with me? It’s so much easier to just go with the prevailing winds. But then again, only dead fish swim with the current.
看来我所有的想法都是违反直觉的。我怎么了？随风而行要容易得多。但话又说回来，只有死鱼才能随水流游。

It makes perfect sense to train athletes specifically for their sport. Here’s the problem: training specifically for a sport doesn’t create better athletes, says @pntrack. Click To Tweet

It makes perfect sense to train athletes specifically for their sport. Swimmers need to swim, hockey athletes need to skate, and golfers need to swing. Here’s the problem: training specifically for a sport does not create better athletes.
专门针对运动员的运动项目进行训练是非常有意义的。游泳运动员需要游泳，曲棍球运动员需要滑冰，高尔夫球手需要挥杆。问题是：专门针对某项运动的训练并不能培养出更好的运动员。

In football, specificity will tell you that wide receivers need to do 60 sprints. Offensive linemen only need a couple of quick steps and to push things. But train specifically, and you will ignore athleticism.
在足球比赛中，具体情况会告诉您外接手需要进行 60 次冲刺。进攻线锋只需要几个快速的步骤并推动东西。但是专门训练，你就会忽视运动能力。

In soccer, goalies don’t have to run or sprint. Other soccer athletes need to train like cross-country runners to prepare for up to 9 miles of running in a game. But train specifically, and you will ignore athleticism.
在足球比赛中，守门员不必奔跑或冲刺。其他足球运动员需要像越野跑运动员一样进行训练，为一场比赛中长达 9 英里的跑步做好准备。但是专门训练，你就会忽视运动能力。

If Stephen Curry runs 3.1 miles in every basketball game, he better be doing daily runs of 3.1 miles, right? Nope, Stephen Curry needs to be the best ATHLETE he can be, especially as he ages.
如果斯蒂芬·库里在每场篮球比赛中跑 3.1 英里，那么他最好每天跑 3.1 英里，对吗？不，斯蒂芬·库里需要成为他能做到的最好的运动员，尤其是随着年龄的增长。

At the risk of becoming redundant, stop training golfers as golfers!
冒着被裁员的风险，停止将高尔夫球手训练为高尔夫球手！

Why Sprinting Makes a Better Golfer
为什么短跑可以成为更好的高尔夫球手

Linear maximum-velocity sprinting, in spikes, getting timed, is the most extreme movement of the human body.
线性最大速度冲刺（在峰值中）是人体最极限的运动。

I repeat, linear max-velocity sprinting, in spikes, getting timed, is the most extreme movement of the human body.
我再说一遍，线性最大速度冲刺，在尖峰中，计时，是人体最极限的运动。

Whether you are Usain Bolt sprinting at 27.6 mph or a 64-year-old track coach topping out at 12 mph, sprinting requires maximal involvement of the central nervous system (CNS). Nothing else comes close. In the weight room, maximum bar speeds never exceed 5 mph.
无论您是以 27.6 英里/小时的速度冲刺的尤塞恩·博尔特，还是以 12 英里/小时的速度冲刺的 64 岁田径教练，冲刺都需要中枢神经系统 (CNS) 的最大程度参与。没有什么比这更接近的了。在举重室中，杠铃的最大速度永远不会超过 5 英里/小时。

The CNS controls all movement, and the brain is a protective mother. Kids with poor eyesight never win races (consider the eyes as a part of the brain).
中枢神经系统控制着所有的运动，大脑是一个保护性的母亲。视力不佳的孩子永远不会赢得比赛（将眼睛视为大脑的一部分）。

Speed is more electrical than muscular. Muscles are dumb; they do what they are told, at the speed that the CNS tells them to contract. Speed is neurological.
速度更多的是电力而不是肌肉。肌肉是哑巴的；他们按照中枢神经系统告诉他们收缩的速度去做他们被告知的事情。速度是神经性的。

Since all movement is neurological, controlled by the CNS, speed is the tide that lifts all boats. When you train the EXTREME, you train the RANGE. Improving max speed not only improves efficiency at sub-max speeds, it also improves an athlete’s ability to move in all directions. I’ve often timed my track team running backward. Guess who wins? Yep, the fastest guy running forward is also the fastest guy running backward because the CNS controls all movement.
由于所有运动都是由中枢神经系统控制的神经系统，因此速度是提升所有船只的潮流。当你训练极限时，你就训练了范围。提高最大速度不仅可以提高低于最大速度的效率，还可以提高运动员向各个方向移动的能力。我经常给我的田径队计时倒跑。猜猜谁赢了？是的，向前跑得最快的人也是向后跑得最快的人，因为中枢神经系统控制着所有的运动。

When you train the EXTREME, you train the RANGE. Improving max speed not only improves efficiency at sub-max speeds, it also improves an athlete’s ability to move in all directions, says @pntrack. Click To Tweet

Acceleration? The fastest athletes at max speed are your fastest accelerators.
加速？以最高速度跑得最快的运动员是你最快的加速器。

Let’s take this to the next step.
让我们进行下一步。

Want to improve skate speed for hockey players? Sprint.
想要提高曲棍球运动员的滑冰速度吗？短跑。

Want to improve a basketball player’s quickness and ability to jump? Sprint.
想提高篮球运动员的速度和弹跳能力吗？短跑。

Want to improve as a swimmer? Sprint.
想提高游泳运动员的水平吗？短跑。

When you train the EXTREME, you train the RANGE.
当你训练极限时，你就训练了范围。

Unless you play a sport where there is absolutely no movement, you better be sprinting. Having said this, I’ve spoken to people who hypothesize that improvements in sprint speed may contribute to cognitive speeds. Chess?
除非你从事的是完全没有运动的运动，否则你最好是短跑。话虽如此，我已经和一些人交谈过，他们假设冲刺速度的提高可能有助于提高认知速度。棋？

Speaking of cognitive improvements, I study writers. Seems every writer claims WALKING is critical to the creative process. Writer’s block? Go for a walk.
说到认知改善，我研究作家。似乎每个作家都声称步行对于创作过程至关重要。作家的障碍？出去走走。


My hypothesis: If walking is so good for the brain, the most extreme movement, sprinting, may be even better. What if we added a third composite brain to Dr. Hillman’s research? What would a brain look like after a 20-minute sprint workout? I predict all reds and yellows. We might be on to something!
我的假设：如果步行对大脑如此有益，那么最极端的运动——短跑——可能会更好。如果我们在希尔曼博士的研究中添加第三个复合大脑会怎么样？ 20 分钟的冲刺训练后，大脑会是什么样子？我预测所有红色和黄色。我们可能正在做某事！

Never Slow Down, Never Grow Old
永不放慢，永不变老

Tom Petty knew his stuff.
汤姆·佩蒂知道他的事。

I believe the fountains of youth are:
我相信青春的源泉是：

1. Weight 重量
2. Speed 速度
3. Sleep 睡觉

Those three things are related because gravity is the number one enemy of speed, so being overweight makes you slow. And without sleep, the CNS does not reset and gets sluggish. Tired and sleepy people are slow. My final take on this subject: sprinting is really good for controlling your weight and getting a good night’s sleep.
这三件事是相关的，因为重力是速度的头号敌人，所以超重会让你变慢。如果没有睡眠，中枢神经系统就不会重置并变得迟缓。疲倦和困倦的人行动缓慢。我对这个主题的最后看法是：短跑对于控制体重和获得良好的睡眠确实有好处。

I would love to see someone bold enough in the baseball world to train aging players differently. Instead of lifting and doing cardio, sprint-train aging baseball players. From what I know, no one does this. No one. I’m sure people will argue that they “run sprints” or that “running poles” is sprinting, but it’s not. Sprinting is not “running fast” or “working hard.” Sprinting is different.
我很高兴看到棒球界有足够大胆的人以不同的方式训练老年球员。对老年棒球运动员进行冲刺训练，而不是举重和有氧运动。据我所知，没有人这样做。没有人。我确信人们会说他们“跑短跑”或“跑杆”就是短跑，但事实并非如此。冲刺并不是“跑得快”或“努力工作”。短跑则不同。

I would love to see someone bold enough in the baseball world to train aging players differently. Instead of lifting and doing cardio, sprint-train aging baseball players, says @pntrack. Click To Tweet

My definition of sprint: sprinting in a straight line at max speed, wearing track spikes, and getting timed. If you don’t push the limits of the CNS, the CNS gets depressed, and speed deteriorates. The road to getting slower is all downhill.
我对冲刺的定义是：以最大速度直线冲刺，穿着钉鞋，并计时。如果你不突破中枢神经系统的极限，中枢神经系统就会受到抑制，速度就会变差。变慢的道路都是下坡路。

It’s no secret: when baseball players are over the hill, two things leave them—bat speed and cognitive speed (see the ball, hit the ball hard). The average professional baseball player retires before they turn 30, even though all of them are STRONGER than they were as rookies. I bet their sprint speeds are nowhere near where they were as rookies. They’ve gotten old and slowed down.
这不是什么秘密：当棒球运动员越过山坡时，有两件事会离开他们——击球速度和认知速度（看到球，用力击球）。职业棒球运动员平均在 30 岁之前退役，尽管他们都比新秀时更强。我敢打赌他们的冲刺速度远不及新秀时的速度。他们已经老了并且放慢了脚步。

I Thought This Was a Golf Article?
我以为这是一篇高尔夫文章？

Guilty as charged, but it’s important to see the big picture, too.
虽然被指控有罪，但纵观全局也很重要。

This article is really about the central nervous system and its absolute control over the most extreme movement in the human experience: sprinting.
这篇文章实际上是关于中枢神经系统及其对人类经历中最极端运动的绝对控制：短跑。

I was having dinner a year ago with Les Spellman and Brian Kula. Les was talking about the undeniable relationship between the CNS and speed. I added my insight that too many people see speed through a muscular lens instead of an electrical lens. Then, Brian Kula told a story that will be forever etched into my brain.
一年前，我与 Les Spellman 和 Brian Kula 共进晚餐。莱斯谈论的是中枢神经系统和速度之间不可否认的关系。我补充了我的见解，太多人通过肌肉镜头而不是电子镜头来看待速度。然后，布莱恩·库拉讲述了一个将永远铭刻在我脑海中的故事。

Brian told us about improving the sprint speed of a female golfer and how she consequently improved her club head speed. Hmmm…maybe speed is truly the tide that lifts all boats.
布莱恩向我们讲述了如何提高女高尔夫球手的冲刺速度，以及她如何提高杆头速度。嗯……也许速度确实是托起所有船只的潮流。

Eleven months later, I wanted to hear the exact story so I could include it in this article. Brian referred me to his right-hand man, Taylor Nelson-Cook of Kula Sports Performance, who worked directly with two female golfers, Elle Higgins and her sister, Brenna Higgins. Both of these girls improved their maximum sprint velocity by a whopping two mph!
十一个月后，我想听听确切的故事，以便将其包含在本文中。布莱恩向我推荐了他的得力助手，库拉体育表演公司的泰勒·尼尔森-库克，他直接与两名女高尔夫球手艾丽·希金斯和她的妹妹布伦娜·希金斯合作。这两个女孩的最大冲刺速度都提高了两英里/小时！

Of course, when max speed improves, acceleration improves, too, and it did. But here’s the stunner: their club head speed improved by 15 mph. Elle is now golfing at the University of Montana, and Brenna is at Valor Christian High School, where she was named 5A Golfer of the Year in Colorado.
当然，当最大速度提高时，加速度也会提高，而且确实如此。但令人震惊的是：他们的杆头速度提高了 15 英里/小时。 Elle 现在在蒙大拿大学打高尔夫球，Brenna 在 Valor Christian 高中就读，在那里她被评为科罗拉多州年度 5A 高尔夫球手。

Elle and Brenna Higgins were not trained as golfers but as sprint-based athletes. Their training was no different than Brian Kula’s training of Christian McCaffrey (who also attended Valor Christian H.S.). At Kula Sports Performance, they do not reverse-engineer sports; they create athletes.
艾丽·希金斯和布伦娜·希金斯并没有接受过高尔夫球手训练，而是短跑运动员。他们的训练与 Brian Kula 对 Christian McCaffrey（他也参加过 Valor Christian H.S.）的训练没有什么不同。在 Kula Sports Performance，他们不会对体育运动进行逆向工程；他们创造运动员。

Six weeks ago, I began consulting with Jonathan Ochoa, a golf coach in Spain. Jon has become a disciple of what he calls “Feed the Cats Golf.” Jon has initiated a “Sprint, Drive, Pitch, and Putt” competition with his students. In addition, Jon has started sprinting himself, improving his 40 time from a 5.07 to a 4.89. Jon’s club speed has improved from 110 mph to 117 mph.
六周前，我开始向西班牙高尔夫教练乔纳森·奥乔亚（Jonathan Ochoa）进行咨询。乔恩已经成为他所谓的“喂猫高尔夫”的信徒。乔恩与他的学生发起了“冲刺、驾驶、投球和推杆”比赛。此外，乔恩也开始自己冲刺，将他的 40 次成绩从 5.07 提高到 4.89。 Jon 的俱乐部速度从 110 英里/小时提高到 117 英里/小时。

Kyle Berkshire is the World Champion Driver. His club head speed is an eye-popping 157 mph (PGA average is 116 mph), his ball speed is 241 mph, and his world record drive is 579.6 yards.
凯尔·伯克希尔是世界冠军车手。他的杆头速度达到令人瞠目结舌的 157 英里/小时（PGA 平均速度为 116 英里/小时），球速为 241 英里/小时，他的世界纪录开球距离为 579.6 码。

In a 2020 article about his training, Kyle Berkshire listed four things. The most counterintuitive part of his training is, of course, SPRINTING:
在 2020 年一篇关于他的训练的文章中，凯尔·伯克希尔列出了四件事。他的训练中最违反直觉的部分当然是冲刺：

“I’m a believer in doing things that allow your body to move at its fastest without relying on mechanics or positions. That’s why I like to do sprints. When you bust out of the blocks, you aren’t thinking about technique. You’re just going. That’s what long driving is all about, too. Release your inner athlete, no matter your age.” –Kyle Berkshire
“我坚信做一些事情可以让你的身体以最快的速度移动，而不依赖于力学或位置。这就是为什么我喜欢短跑。当你突破障碍时，你不会考虑技术。你就走吧。这也是长途驾驶的意义所在。释放你内心的运动员，无论你的年龄如何。” ——凯尔·伯克希尔

To understand the freaky athleticism required to drive a golf ball 579 yards, you must check out this two-minute clip. It’s amazing!

What Would Speed Training Look Like?
速度训练会是什么样子？

What if I told you that your investment in speed could be less than three minutes a week?
如果我告诉您您每周在速度上的投资可能少于三分钟怎么办？

Whether you’re a soccer player, lacrosse player, rugby player, baseball player, or golfer, three minutes of work in two to three speed sessions a week could do the trick. This is called my Atomic Workout.
无论您是足球运动员、长曲棍球运动员、橄榄球运动员、棒球运动员还是高尔夫球手，每周进行两到三次速度训练，进行三分钟的训练就可以达到目的。这就是我的原子锻炼。

Atoms are the smallest unit of matter but are also incredibly powerful. My Atomic Workout is NOT optimal; it’s atomic… the least we can do and still challenge the CNS. If highly organized, you can do the Atomic Workout in 15 minutes, and you will do only 60 seconds of work. Make sure you have a solid timing system. Hundreds of high school football teams have replaced their traditional worthless warm-up with the Atomic Workout.
原子是最小的物质单位，但也非常强大。我的原子训练不是最佳的；它是原子的……这是我们至少可以做的，并且仍然挑战中枢神经系统。如果组织严密，您可以在 15 分钟内完成原子训练，而您只需完成 60 秒的工作。确保你有一个可靠的计时系统。数百支高中橄榄球队已经用原子训练取代了传统的毫无价值的热身。

The key thing here is to develop a sprint habit and stay as consistent as you can, sprinting two to three times a week. Perform the speed drills as well as you can, but remember, it’s the max-velocity sprinting that’s most important. Michael Boyle says consistent sprint training allows the body to “self-organize.” In other words, the body starts to figure things out. As you get faster, your drills will become more fluid. Your speed drills will feed your sprinting, and your sprinting will feed your speed drills.
这里的关键是养成冲刺习惯并尽可能保持一致，每周冲刺两到三次。尽你所能地进行速度训练，但请记住，最重要的是最大速度冲刺。迈克尔·博伊尔表示，持续的冲刺训练可以让身体“自我组织”。换句话说，身体开始弄清楚事情。随着你的速度越来越快，你的练习也会变得更加流畅。你的速度训练将为你的冲刺提供动力，而你的冲刺将为你的速度训练提供动力。

The key thing with my Atomic Workout is to develop a sprint habit and stay as consistent as possible, sprinting 2–3 times a week. Remember: it’s the max-velocity sprinting that’s most important. Click To Tweet

If you are already pretty athletic and want to optimize your work, you should not do more sprinting (remember, we should only sprint two or three days a week). If you want more work, you should do X-Factor exercises on one or two of your off days. These are exercises that fast people do well and slow people do poorly. The #1 rule of X-Factor work is never to burn the steak.
如果你已经很运动并且想要优化你的工作，你不应该做更多的冲刺（记住，我们每周应该只冲刺两三天）。如果你想要更多的工作，你应该在一两天休息日进行 X-Factor 练习。这些练习对于速度快的人来说效果很好，而速度慢的人则做得不好。 X-Factor 工作的第一条规则是永远不要烧牛排。

It takes time to get good at X-Factor work. My freshmen are typically awkward and uncoordinated. By the time they are sophomores, they are good enough to demonstrate for our new incoming class.
擅长 X-Factor 工作需要时间。我的新生通常都很笨拙且不协调。当他们是二年级学生时，他们已经足以为我们新入学的班级展示了。

Nantes, France 法国南特

On Monday, December 11, at 6:30 p.m., I will speak in St. Sebastien sur Loire, a suburb of Nantes. My presentation is titled “The Unexpected Benefits of Raising the Ceiling of Speed: From Bodies to Brains.”
12 月 11 日星期一下午 6:30，我将在南特郊区卢瓦尔河畔圣塞巴斯蒂安发表讲话。我的演讲题目是“提高速度上限的意想不到的好处：从身体到大脑”。

My audience will include coaches, cognitive scientists, and sports scientists. The presentation will be open to the public, but you need to register. My presentation will be in English but will be translated into French.
我的听众包括教练、认知科学家和运动科学家。该演示将向公众开放，但您需要注册。我的演讲将使用英语，但将被翻译成法语。

Address: 地址：

Maison des Associations René Couillaud
勒内·库约协会之家

6 rue des Becques
贝克街 6 号

44230 Saint-Sébastien-sur-Loire
44230 卢瓦尔河畔圣塞巴斯蒂安

Since you’re here… 既然你在这里……
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF
……我们有一个小小的请求。阅读 SimpliFaster 的人比以往任何时候都多，每周我们都会为您带来来自致力于培养更好运动员的教练、运动科学家和物理治疗师的精彩内容。请花点时间在社交媒体上分享文章，让作者提出问题和评论，并在适当的时候链接到文章（如果您有博客或参与相关主题的论坛）。 — SF