By now, we all understand the mistake in the phrase “injury prevention” training, but we also understand the concept and its well-intentioned origin. We definitely, absolutely, positively can NOT train to 100% prevent sports injuries—not playing sports is the only way to prevent sports injuries.
现在，我们都明白了“伤害预防”训练这个词的错误，但我们也明白了这个概念及其善意的起源。我们绝对、绝对、肯定不能通过训练来100%预防运动损伤——不参加运动是预防运动损伤的唯一方法。
What we CAN do is utilize the technology and advances in coaching to help our athletes reduce certain risk factors that are controllable variables in injuries. Qualities like movement fluency, fatigue, training volume, proper use of equipment, and work capacity are all things that coaches can influence and help athletes optimize, which, in turn, reduces the risk of certain injuries.
我们能做的是利用教练技术和进步来帮助我们的运动员减少某些风险因素，这些风险因素是受伤的可控变量。动作流畅性、疲劳度、训练量、设备的正确使用和工作能力等品质都是教练可以影响和帮助运动员优化的，从而降低某些受伤的风险。
IFTTT means if this, then that. It’s a term used in software that refers to the connecting of multiple apps and platforms to automate chain reactions. If this happens, then trigger that, that, and that to happen automatically.
IFTTT 的意思是如果这样，那么那样。这是软件中使用的一个术语，指的是连接多个应用程序和平台以实现连锁反应的自动化。如果发生这种情况，则触发那个、那个、那个自动发生。
This is how I view the concept of using training to reduce injury risk. Choose concepts and programming that serve an initial purpose but also lead to these automated chain reactions.
这就是我对利用训练降低受伤风险这一概念的看法。选择服务于最初目的但也导致这些自动连锁反应的概念和编程。
This is where velocity-based training (VBT) comes into play, and I firmly believe that VBT can play a significant role in mitigating risk factors. Again, not eliminating injury—not even reducing injury. Simply decreasing risk factors that could lead to common basketball injuries such as ankle sprains, tendonitis, and muscle strains.
这就是基于速度的训练（VBT）发挥作用的地方，我坚信 VBT 可以在减轻风险因素方面发挥重要作用。再说一遍，这并没有消除伤害——甚至没有减少伤害。只需减少可能导致常见篮球损伤的风险因素，例如脚踝扭伤、肌腱炎和肌肉拉伤。
Common Basketball Injuries
常见的篮球损伤
Sprains, strains, tendonitis, and tendinopathy are the most common basketball injuries at every level. We often focus on the tragic injuries, such as ligament tears, tendon ruptures, or broken bones, but those don’t happen at as high of a rate as the former. It’s just what we hear about in the headlines.
扭伤、拉伤、肌腱炎和肌腱病是各个级别最常见的篮球损伤。我们经常关注悲惨的伤害，例如韧带撕裂、肌腱断裂或骨折，但这些伤害的发生率并不像前者那么高。这只是我们在头条新闻中听到的。
In every basketball locker room, there will pretty much always be an athlete battling at least one of those nagging injuries.
在每个篮球更衣室里，几乎总会有一名运动员与至少一种令人烦恼的伤病作斗争。
Ankle Sprains 脚踝扭伤
The most common example is an ankle sprain. Death, taxes, and hoopers spraining an ankle are the guarantees in life. Can you prevent them? No. Are there controllable risk factors? Yes.
最常见的例子是脚踝扭伤。死亡、税收和篮球运动员扭伤脚踝是生活的保证。你能阻止他们吗？没有。有可控的风险因素吗？是的。
Uncontrollable factors would be the dreaded “coming down on someone’s foot” ankle sprain. You can chalk those up to bad luck.
不可控制的因素是可怕的“摔倒在某人的脚上”脚踝扭伤。你可以把这些归咎于运气不好。
Other common sprains, whether from a sharp cut or a simple move they’ve done thousands of times, can be the most mysterious and frustrating injuries for basketball players. Many times, we can tighten up the laces and use adrenaline to get through the pain, but some sprains just point blank take us out, and there’s no looking back from there.
其他常见的扭伤，无论是尖锐的割伤还是一个已经做过数千次的简单动作，都可能是篮球运动员最神秘、最令人沮丧的伤害。很多时候，我们可以拉紧鞋带，用肾上腺素来缓解疼痛，但有些扭伤却直接把我们带了出去，再也没有回头路了。
As it relates to training, one of the biggest controllable risk factors of ankle sprains is actually body composition. Research shows that we should place emphasis on ensuring that athletes have and maintain the appropriate body composition.
就训练而言，踝关节扭伤的最大可控风险因素之一实际上是身体成分。研究表明，我们应该重视确保运动员拥有并保持适当的身体成分。
This may seem obvious in the world of football, where some of the athletes are strategically “overweight” or play a position that involves one-on-one combat every single rep, but it’s also valid for basketball players.
这在足球世界中似乎是显而易见的，其中一些运动员策略性地“超重”，或者所扮演的位置每次都需要一对一的战斗，但这对于篮球运动员来说也同样有效。
Body composition is very strongly related to conditioning, and conditioning is very strongly related to fatigue levels. We’ll talk about fatigue and its influence on injury throughout this article, but an athlete’s body composition will represent their playing weight, too.
身体成分与体能调节密切相关，而体能调节又与疲劳程度密切相关。我们将在整篇文章中讨论疲劳及其对伤害的影响，但运动员的身体成分也将代表他们的比赛体重。
On many basketball frames, an extra 10 pounds can really bring a lot of unwanted load and force into some of the cuts, plants, and landings that happen thousands of times throughout the season. If the athlete is not structurally capable of withstanding those forces, that could start to take a toll on joint and tissue health.
在许多篮球架上，额外的 10 磅确实会给整个赛季中发生数千次的切入、落地和落地带来大量不必要的负载和力量。如果运动员在结构上无法承受这些力，则可能会开始对关节和组织健康造成损害。
Two other major risk factors are an imbalance in ankle flexor strength and poor dynamic balance.
另外两个主要的风险因素是踝关节屈肌力量不平衡和动态平衡不良。
And lastly, fatigue. Fatigue—which is a common denominator in all injuries—is an important risk factor because of the domino effect it can have on other functions, such as proprioception, muscle activation, and neuromuscular response time.
最后，疲劳。疲劳是所有伤害的共同点，也是一个重要的危险因素，因为它可能对本体感觉、肌肉激活和神经肌肉反应时间等其他功能产生多米诺骨牌效应。
Tendonitis/Tendinopathy 肌腱炎/肌腱病
In the realm of tendon injuries, basketball players commonly suffer from tendonitis or tendinopathy in either the Achilles or patellar tendon.
在肌腱损伤领域，篮球运动员通常患有跟腱或髌腱肌腱炎或肌腱病。
When hoopers do too much too soon, that painful tenderness below the kneecap is a major sign of Jumper’s Knee. Usually, we see cases of this at the high school level after holiday breaks due to a rapid decrease in activity followed by a rapid increase in activity. At the more advanced levels, it can be more of an overuse injury that has a few additional factors at play.
当投篮者做得太多太快时，膝盖以下的疼痛感就是跳投膝的主要症状。通常，我们在高中阶段会在假期后看到这种情况，因为活动迅速减少，随后又迅速增加。在更高级的水平上，它可能更多是过度使用造成的伤害，还有一些其他因素在起作用。
Like ankle sprains, body composition is an important risk factor for both Achilles and patellar tendon dysfunction. The main culprit to these injuries, though, is a rapid increase or spike in loading that overwhelms the current capacity of the tendon or region of the body.
与踝关节扭伤一样，身体成分是跟腱和髌腱功能障碍的重要危险因素。然而，造成这些伤害的罪魁祸首是负荷的快速增加或激增，超过了肌腱或身体区域的当前承受能力。
This is why you can all but guarantee seeing a few of these issues pop up during training camp or early in the pre-season. If an athlete did not adequately prepare for the game’s demands, that load tolerance imbalance will undoubtedly flare up as Achilles tendonitis or patellar tendon pain.
这就是为什么你几乎可以肯定会在训练营或季前赛初期看到其中一些问题的出现。如果运动员没有为比赛的要求做好充分的准备，那么负荷承受能力的不平衡无疑会引发跟腱炎或髌腱疼痛。
Muscle Strains 肌肉拉伤
When it comes to muscle strains, the calves and hamstrings are the common areas of the body that basketball players will injure. As mentioned before, fatigue, body composition, and increased loading are key risk factors of muscle strains. Muscle strength is also a key factor. As the famous Westside Barbell saying goes, “Weak things break.”
说到肌肉拉伤，小腿和腿筋是篮球运动员最容易受伤的身体部位。如前所述，疲劳、身体成分和负荷增加是肌肉拉伤的关键危险因素。肌肉力量也是一个关键因素。正如著名的西区杠铃谚语所说：“弱者必败”。
And no, a basketball player doesn’t need to be as strong as a Westside Barbell powerlifter. Actually, I would highly advise against aiming for those levels of strength, but having a respectable level of relative strength will provide a resiliency and robustness to the athlete that can truly impact their longevity.
不，篮球运动员不需要像西区杠铃举重运动员一样强壮。事实上，我强烈建议不要以这样的力量水平为目标，但拥有相当水平的相对力量将为运动员提供弹性和稳健性，从而真正影响他们的寿命。
Strained muscles can be scary for basketball players because they are so sharp and immediate—the injury can feel like something much worse in the moment. We see this all the time—especially at the pro level—where there is an element of showmanship as well. A player goes down after an awkward move, and the crowd goes dead silent.
肌肉拉伤对于篮球运动员来说可能是可怕的，因为他们是如此尖锐和直接——受伤可能会让人感觉更糟糕。我们一直看到这种情况——尤其是在职业级别——其中也有表演技巧的元素。一名球员在一个尴尬的动作后倒地，人群陷入一片寂静。
Fans, coaches, and teammates all base their assumptions on the player’s reaction…and it looks as if their career may have just ended.
球迷、教练和队友都根据球员的反应做出假设……看起来他们的职业生涯可能刚刚结束。
The player limps off the court on their own strength, goes back to the locker room for 12 minutes, then comes back out and finishes the game with a triple double.
球员依靠自己的力量一瘸一拐地离开球场，回到更衣室12分钟，然后回来并以三双的成绩结束了比赛。
That illustrates the immediate pain, panic, and severity of a muscle strain acutely—and it’s even worse when it becomes a chronic injury or a recurring one. Many of these risk factors go hand-in-hand and layer with each other. These risk factors all overlap, and the kicker is that the No. 1 risk factor in ALL of these injuries is having a previous injury.
这清楚地说明了肌肉拉伤所带来的直接疼痛、恐慌和严重程度，而当它变成慢性损伤或复发性损伤时，情况会更糟。其中许多风险因素是齐头并进、相互叠加的。这些风险因素都有重叠，最重要的是，所有这些伤害中的第一大风险因素是之前受过伤。
So, a previous sprained ankle is a risk factor for calf muscle strain. And a prior calf muscle injury is a risk factor for an Achilles injury.
因此，之前扭伤过的脚踝是小腿肌肉拉伤的危险因素。先前的小腿肌肉损伤是跟腱损伤的危险因素。
So, what do we do? Try to keep these risk factors minimized by all means. And we can try to quantify these efforts by using VBT.
那么我们该怎么办？尽一切努力将这些风险因素降至最低。我们可以尝试使用 VBT 来量化这些努力。
Using VBT to Minimize Risk Factors
使用 VBT 最大限度地减少风险因素
You can use velocity-based training for a lot of things in sports performance training, but at its core, I simply look at it as a quantification system. VBT quantifies movement velocity during training, which allows coaches to leverage real-time data to make informed decisions on load, volume, exercise selection, and intensity in an adaptive manner.
在运动表现训练中，你可以使用基于速度的训练来完成很多事情，但从本质上讲，我只是将其视为一个量化系统。 VBT 可量化训练期间的运动速度，使教练能够利用实时数据以自适应方式对负荷、训练量、运动选择和强度做出明智的决策。
VBT systems like Vitruve can be implemented into any program and immediately make a positive impact because they give coaches objective information.
像 Vitruve 这样的 VBT 系统可以实施到任何计划中，并立即产生积极影响，因为它们为教练提供了客观信息。
There are three essential keys to VBT when it comes to injury risk minimization:
就伤害风险最小化而言，VBT 具有三个基本关键：
- Individualized load prescription.
个性化负荷处方。 - Fatigue and recovery monitoring.
疲劳和恢复监测。 - Targeted neuromuscular adaptations.
有针对性的神经肌肉适应。
1. Individualized Load Prescription
1.个性化负荷处方
Precise loading suggestions are a huge benefit of using VBT. Unlike percentage-based programs or perceived effort tracking, the feedback from the lifting data is objective and unique to the athlete. This moves the needle for us in terms of injury risk reduction because appropriate loading of lifts leads to proficient execution with less compensatory movement.
精确的加载建议是使用 VBT 的巨大好处。与基于百分比的计划或感知努力跟踪不同，举重数据的反馈对于运动员来说是客观且独特的。这对我们降低伤害风险有很大帮助，因为适当的举重负载可以以较少的补偿性动作实现熟练的执行。
If we revisit the risk factors of tendon injuries and muscle strains, rapid increase in load and weakness are two major contributors. By using VBT to prescribe individualized loads, we can directly influence these factors.
如果我们重新审视肌腱损伤和肌肉拉伤的危险因素，负荷的快速增加和虚弱是两个主要因素。通过使用 VBT 来规定个性化负荷，我们可以直接影响这些因素。
One helpful tool for load prescription is a load-velocity profile. I use the standard L/V profile protocol built into the Vitruve app; however, there are external spreadsheets that coaches can use as well.
负载速度曲线是一种有用的负载规定工具。我使用 Vitruve 应用程序内置的标准 L/V 配置文件协议；但是，教练也可以使用外部电子表格。
An L/V profile provides a baseline for each athlete in terms of what loads are associated with what velocity ranges in any given lift. This method can also predict a pretty accurate 1RM, which gives coaches the option to utilize that for prescribing load as well throughout a program.
L/V 曲线为每个运动员提供了一个基线，即在任何给定的举力中，哪些负荷与哪些速度范围相关。这种方法还可以预测相当准确的 1RM，这使教练可以选择在整个计划中利用它来规定负荷。
An L/V profile requires the athlete to perform 4–5 sets of 1–5 reps at increasingly heavier loads. These reps illustrate the inverse relationship between load and velocity, making it a unique profile for each athlete that can help coaches understand what qualities an athlete may need to enhance.
L/V 曲线要求运动员以越来越重的负荷进行 4-5 组，每组 1-5 次。这些次数说明了负荷和速度之间的反比关系，使其成为每个运动员的独特档案，可以帮助教练了解运动员可能需要提高哪些素质。
Most importantly, the L/V profile establishes a baseline of bar speeds at various loads—and how the athlete’s movement looks at each load. This is what can help with the loading prescription most because, based on that data, coaches can program sets for either target bar speeds or target loads and appropriately assign volumes for those sets that are in line with the athlete’s current ability.
最重要的是，L/V 曲线建立了各种负载下杠铃速度的基线，以及运动员在每种负载下的运动情况。这对负荷处方最有帮助，因为根据这些数据，教练可以为目标杆速度或目标负荷制定组数，并为符合运动员当前能力的组数适当分配容量。
Using this method to expose the athlete to progressive overload throughout a program checks two important boxes for us with respect to injury risk.
使用这种方法让运动员在整个计划中承受渐进的超负荷，为我们检查了关于受伤风险的两个重要框。
- Progressive: Assures us that athletes are NOT experiencing a rapid spike in weight room-related loads that would cause tendon pain or dysfunction.
渐进：向我们保证运动员不会经历与举重室相关的负荷的快速飙升，从而导致肌腱疼痛或功能障碍。 - Overload: Assures us that athletes ARE developing strength over time, helping them adapt to training.
超负荷：向我们保证运动员随着时间的推移不断增强力量，帮助他们适应训练。
Can you do this without VBT?
没有 VBT 可以做到这一点吗？
Sure. Lifters did it for decades.
当然。举重运动员已经这样做了几十年。
But can you precisely and objectively quantify the training and manage the data without VBT?
但在没有VBT的情况下，你能准确客观地量化训练并管理数据吗？
NOPE. 没有。
2. Fatigue and Recovery Monitoring
2. 疲劳和恢复监测
Another thing you can precisely and objectively quantify with VBT is fatigue level. Not only can we use VBT to look at readiness to train, but on a micro level, we can also look at intra-set fatigue.
您可以使用 VBT 精确客观地量化的另一件事是疲劳程度。我们不仅可以使用 VBT 来查看训练准备情况，而且在微观层面上，我们还可以查看组内疲劳程度。
Being able to control the micro helps influence the macro. In other words, monitoring fatigue daily can help reduce the over-accumulation of fatigue over the course of a program.
能够控制微观有助于影响宏观。换句话说，每天监测疲劳程度可以帮助减少训练过程中疲劳的过度积累。
Again, in all of the injury risks we identified, fatigue was repeatedly a factor. Very rarely have we seen basketball players suffer non-contact injuries at the beginning of a game or practice: that is when we are most primed for performance, and fatigue is at a low level.
同样，在我们发现的所有伤害风险中，疲劳都是一个因素。我们很少看到篮球运动员在比赛或训练开始时遭受非接触性伤害：那是我们为表现做好准备的时候，疲劳程度较低。
It’s usually in those ugly fourth quarters or toward the end of a tough practice when we see these unfortunate injuries.
当我们看到这些不幸的伤病时，通常是在那些丑陋的第四节或艰苦的训练即将结束时。
At the micro level, one of the most impactful tools built into the Vitruve app is the intra-set fatigue monitor. Velocity loss during a set is an objective way to measure fatigue, and we know from research that more is not always better.
在微观层面上，Vitruve 应用程序中内置的最有影响力的工具之一是组内疲劳监视器。一组中的速度损失是衡量疲劳程度的客观方法，我们从研究中知道，速度损失越多并不总是越好。
Training to failure was once believed to be the best way to get stronger—then, the threshold changed to at-or-near failure. Now that we have tools like Vitruve and other VBT devices to help us actually quantify velocity loss, the studies show that failure may occur around 30%–40% velocity loss—the drop-off between the first rep and the worst rep.
训练到力竭曾经被认为是变得更强的最佳方法，但后来，阈值变成了“接近力竭”。现在，我们拥有 Vitruve 和其他 VBT 设备等工具来帮助我们实际量化速度损失，研究表明，失败可能发生在 30%–40% 速度损失左右，即第一次重复次数和最差重复次数之间的下降。
Thanks to the work of Pareja-Blanco in 2016, it is clear that outside of pure hypertrophy, there is no benefit of training at 40% velocity loss. When studied against a 20% velocity loss group over an eight-week program, the 20% group had similar strength gains, better sprint gains, and better jump gains and did so with 40% less volume over the course of the study.
感谢 Pareja-Blanco 在 2016 年的工作，很明显，除了纯粹的增肌之外，速度损失 40% 的训练没有任何好处。当针对为期八周的计划中速度损失 20% 的组进行研究时，发现 20% 的组具有相似的力量增益、更好的冲刺增益和更好的跳跃增益，并且在研究过程中训练量减少了 40%。
Better results with less volume, less fatigue, and less risk of injury? Sounds like an absolute no-brainer to me.
以更少的运动量、更少的疲劳和更少的受伤风险获得更好的效果？对我来说听起来绝对是理所当然的事情。
So, whether it’s built into the app or needs to be monitored manually by a coach or athlete, the velocity loss within a set is a critical metric to pay attention to when it comes to fatigue management with athletes—which, in turn, can aid us in reducing other injury risk factors that are related to fatigue.
因此，无论是内置在应用程序中还是需要由教练或运动员手动监控，一组中的速度损失都是运动员进行疲劳管理时需要注意的一个关键指标，这反过来又可以帮助我们可以减少与疲劳相关的其他伤害风险因素。
Some helpful ways that I’ve implemented this concept into my program include:
我将这个概念应用到我的程序中的一些有用的方法包括：
- Using Vitruve’s built-in feature to alert the athlete when they’ve reached a 20% velocity loss. The app will flash red and make a loud noise, reminding the athlete what we have already discussed about velocity loss. No matter what, the next rep will be the last rep of that set.
使用 Vitruve 的内置功能在运动员速度损失达到 20% 时发出警报。该应用程序将闪烁红色并发出巨大的噪音，提醒运动员我们已经讨论过有关速度损失的内容。无论如何，下一次代表将是该组的最后一次代表。 - Assigning velocity-loss cut-off sets. Instead of assigned reps, we estimate and assign the best load for a rep range and target bar speeds for those reps, and instruct the athlete to perform as many reps as possible until they hit 20% or more in velocity loss—then stop the set.
分配速度损失截止集。我们不是指定重复次数，而是估计并分配重复次数范围的最佳负荷和这些重复次数的目标杆速度，并指导运动员执行尽可能多的重复次数，直到速度损失达到 20% 或更多，然后停止该组训练。 - The above concepts are more strength-based; I assign a 10% velocity loss for power- or speed-based work. This helps keep the reps very powerful and fast, with high bar speeds, and even further reduces fatigue accumulation during more neurologically taxing lift selections.
以上概念更多的是基于实力；我为基于力量或速度的工作指定 10% 的速度损失。这有助于保持重复次数非常有力和快速，并具有较高的杠铃速度，甚至可以进一步减少在神经负担更大的举重选择过程中的疲劳积累。 - And lastly, looking at the average velocity of a set as a whole and comparing it to the previous set(s). If the previous set has a 0%–5% velocity loss, that means we can adjust the weight to go heavier. If the previous set has a 5%–15% velocity loss, we can experiment with an increase in load but also stay put. If the previous set has a 15+% velocity loss, we’ll stay at that weight and emphasize that metric for the next set before either reducing the total remaining volume or adjusting the load to be lighter.
最后，查看整个集合的平均速度并将其与之前的集合进行比较。如果前一组速度损失了 0%–5%，这意味着我们可以调整重量以增加重量。如果前一组速度损失了 5%–15%，我们可以尝试增加负载，但也保持不变。如果前一组的速度损失超过 15%，我们将保持该重量并在下一组中强调该指标，然后再减少总剩余体积或将负载调整得更轻。
All of these strategies can be instrumental in controlling the day-to-day fatigue of our athletes. Not to mention, some athletes may need to be even more conservatively managed due to their schedule for the rest of that day. Maybe they have practice later, or a workout, or even a game—those velocity loss thresholds would become even stricter and more precise to make sure that we don’t interfere with game performances due to fatigue.
所有这些策略都有助于控制运动员的日常疲劳。更不用说，由于当天剩余时间的日程安排，一些运动员可能需要更加保守的管理。也许他们稍后会进行练习，或者锻炼，甚至是一场比赛——这些速度损失阈值将变得更加严格和更加精确，以确保我们不会因疲劳而干扰比赛表现。
Another important consideration when it comes to injury risk management and fatigue management is that many of these injuries are incorrectly viewed as a biomechanical issue rather than a neuromuscular one.
在伤害风险管理和疲劳管理方面的另一个重要考虑因素是，许多伤害被错误地视为生物力学问题，而不是神经肌肉问题。
As coaches, we’re quick to think that we always have the lift, drill, or program that can help avoid these injuries by enhancing the athlete’s structural integrity. And don’t get me wrong, that resiliency plays a huge role. But a lot of these injuries are not happening due to biomechanics.
作为教练，我们很快就会想到，我们总有一些举重、训练或计划可以通过增强运动员的结构完整性来帮助避免这些伤害。不要误会我的意思，弹性发挥着巨大的作用。但许多伤害并不是由于生物力学而发生的。
Let’s take a non-contact ankle sprain, for example. The inversion moment of the sprain can happen as fast as 50 milliseconds. Even if we work on ankle function relentlessly, there’s nothing we can do in the weight room that is that fast. An extremely quick plyometric happens at 150 milliseconds. An elite-level sprint ground contact happens at around 90 milliseconds.
让我们以非接触性脚踝扭伤为例。扭伤的反转瞬间最快可发生 50 毫秒。即使我们坚持不懈地锻炼脚踝功能，在举重室里我们也无能为力。极快的增强式训练在 150 毫秒内发生。精英级冲刺地面接触发生在大约 90 毫秒内。
So, what can operate at speeds as fast as 50 milliseconds? Our brain. Our neuromuscular system.
那么，什么能以最快 50 毫秒的速度运行呢？我们的大脑。我们的神经肌肉系统。
This illustrates the neurological nature of some of these injuries, which showcases the importance of fatigue management. Of course, sprints, plyos, and lifting are crucial, but these alone cannot reduce the risk of injury.
这说明了其中一些损伤的神经学性质，这展示了疲劳管理的重要性。当然，短跑、增强式训练和举重训练很重要，但仅靠这些并不能降低受伤的风险。
Less fatigue can lead to a better performance from our neuromuscular system—more optimal and efficient “firing” patterns of our muscles. This neurological efficiency can lead to better usage of our structural system.
减少疲劳可以使我们的神经肌肉系统表现更好——肌肉的“发射”模式更加优化和高效。这种神经效率可以更好地利用我们的结构系统。
Therefore, while physical exercise is a non-negotiable component of injury risk reduction, we also need to make sure that our athletes can actually reap the benefits of their physical efforts.
因此，虽然体育锻炼是降低受伤风险不可忽视的组成部分，但我们还需要确保我们的运动员能够真正从体育锻炼中获益。
“Robbing Peter to pay Paul” means to discharge one debt only to incur another. A lot of times that is what we unintentionally do in training. We train so hard to enhance the physical qualities needed to meet the demands of the sport, only to rob the neuromuscular system of its function and efficiency in the process.
“抢彼得还保罗”意味着偿还一项债务却招致另一项债务。很多时候，这就是我们在训练中无意中所做的事情。我们如此努力地训练是为了提高满足运动要求所需的身体素质，但在此过程中却剥夺了神经肌肉系统的功能和效率。
Using VBT to help measure and manage fatigue can help us walk this fine line of training extremely hard but also recovering adequately, giving our athletes the best chance to perform at their best when they are under the most stress.
使用 VBT 来帮助测量和管理疲劳，可以帮助我们在极其艰苦的训练中走得更远，同时也能充分恢复，让我们的运动员在压力最大时有最好的机会发挥最佳表现。
3. Targeted Neuromuscular Adaptations
3. 有针对性的神经肌肉适应
Another great feature of VBT is the ability to chase specific adaptations with real-time feedback. This goes hand-in-hand with the previous two features discussed: we can prescribe specific loads at specific target bar speeds in an effort to unlock specific adaptations as a result of the lift.
VBT 的另一个重要功能是能够通过实时反馈来追踪特定的适应。这与前面讨论的两个功能密切相关：我们可以在特定的目标杆速度下规定特定的负载，以努力解锁因举升而产生的特定适应。
This is great for training in general, but I want to zoom in a little bit on a specific scenario as it relates to the topic of injury prevention—return to play.
这对于一般训练来说非常有用，但我想稍微关注一下特定场景，因为它与伤害预防主题（重返比赛）有关。
We know that a huge risk factor in injury is having a previous injury. So, if an injury occurs, it is even more critical to properly rehab and return to play with precision. If we can help the athlete restore function, we can potentially reduce the risk factors of re-injury.
我们知道受伤的一个巨大风险因素是之前受过伤。因此，如果发生伤病，正确的康复并准确地重返比赛就显得尤为重要。如果我们能够帮助运动员恢复功能，就有可能减少再次受伤的风险因素。
Hindsight being 20-20, we can look at the Kevin Durant Achilles tear as an example of this. Earlier in that playoff series, he suffered a calf strain.
事后看来，比分是 20-20，我们可以以凯文·杜兰特跟腱撕裂为例。在那场季后赛系列赛的早些时候，他小腿拉伤。
Potentially, that had an influence on his Achilles injury. Ultimately, he was one of the best players in the world on the biggest stage, so keeping him off the court would have been next to impossible—but that is the risk I’m sure he was notified of and completely willing to take to win a championship.
这可能对他的跟腱伤势产生了影响。最终，他是世界上最大的舞台上最好的球员之一，所以让他远离球场几乎是不可能的——但我确信他已经被告知并且完全愿意为了胜利而冒这个风险一个冠军。
I know a large number of physical therapists, coaches, and practitioners who are now using VBT as a staple in their programs because of the valuable feedback given within each session. This can help both the performance and medical staff compare current performance with previous data (especially if they’ve used VBT in the past) to paint a clearer picture of where that athlete is in their recovery process.
我认识很多物理治疗师、教练和从业者，他们现在将 VBT 作为其项目的主要内容，因为每次课程中都提供了宝贵的反馈。这可以帮助表现人员和医务人员将当前表现与之前的数据进行比较（特别是如果他们过去使用过 VBT），以更清楚地了解运动员处于恢复过程中的情况。
Even further, coaches and practitioners can start to compare metrics from an injured to a non-injured side and use that as a benchmark of recovery. Metrics like velocity, power, or range of motion can be extremely useful when looking at the effectiveness of an athlete’s rehab and strength program on their way back from injury.
更进一步，教练和从业者可以开始比较受伤侧和未受伤侧的指标，并将其用作恢复的基准。当观察运动员康复和力量计划的有效性时，速度、功率或运动范围等指标非常有用。
Let’s take that same example of a right ankle sprain and put it into context. Using VBT to track this athlete performing a split squat, you notice that the left leg averages .65 m/s over a set of five reps, and the right leg averages .45 m/s over a set of five reps. Same weight, same reps, much different execution.
让我们以右脚踝扭伤为例，并将其放在上下文中。使用 VBT 跟踪这位运动员进行分腿深蹲，您会注意到左腿在 5 次重复中的平均速度为 0.65 m/s，右腿在 5 次重复中的平均速度为 0.45 m/s。相同的重量，相同的次数，不同的执行方式。
The athlete is telling you they’re good to go and feel ready to play. Of course, they are—athletes love to play. They’re tough. They want to compete.
运动员告诉您他们已经准备好上场比赛了。当然，他们是——运动员喜欢比赛。他们很难。他们想要竞争。
Maybe their ROM tests even come back normal, and they look good when they move.
也许他们的ROM测试甚至恢复正常，而且他们移动时看起来很好。
But you look at this VBT data and can undoubtedly say that there is a strength discrepancy on that right leg. Now, you can have further discussions or conduct further testing to see if additional interventions may be needed to help get the athlete back on the court.
但你看这个VBT数据，毫无疑问可以说那条右腿存在力量差距。现在，您可以进行进一步的讨论或进行进一步的测试，看看是否需要额外的干预措施来帮助运动员重返球场。
I’m not saying you need to shut every athlete down until they’re completely symmetrical (good luck) or protect every athlete like a delicate little flower, but at least having this information accessible gives you the best chance to put them in situations to succeed.
我并不是说你需要关闭每个运动员直到他们完全对称（祝你好运）或像保护一朵娇嫩的小花一样保护每个运动员，但至少让这些信息可访问让你有最好的机会将他们置于这样的境地：成功。
If it’s the playoffs, maybe it’s “Tape it up and go get us a win.” If it’s the pre-season, perhaps it’s “Let’s take tonight off and do some extra rehab to get ready for next week.” The VBT data doesn’t force us to make any decisions; it just helps us make the most informed one.
如果是季后赛，也许是“做好准备，为我们赢得一场胜利”。如果是季前赛，也许是“让我们今晚休息一下，做一些额外的康复，为下周做好准备。” VBT数据不会强迫我们做出任何决定；它只是帮助我们做出最明智的决定。
To bring it all back together, we know for a fact that injuries cannot be 100% predicted or 100% prevented. However, we can identify risk factors that are more predictable and preventable and try to influence those factors with training.
总而言之，我们知道伤害不能 100% 预测或 100% 预防。然而，我们可以识别更可预测和可预防的风险因素，并尝试通过培训来影响这些因素。
Introducing a training aid, such as VBT, to help monitor and measure those efforts has shown to be well worth the investment in both time and resources. The more we know, the more we can help.
事实证明，引入 VBT 等培训辅助工具来帮助监控和衡量这些努力是非常值得投入时间和资源的。我们知道的越多，我们能提供的帮助就越多。
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