搏击操
搏击操基础知识大回顾
Back to Basics: Kickboxing Safety
技能&训练：在开始教学之前，复习一下课程的形式和技巧。
Skills & Drills: Revisit form and technique before you teach
搏击操课程可能不像上世纪90年代末那么受欢迎，但人们仍然喜欢通过这种交叉训练来打磨自己的技能。不管你有多少年搏击操的教学经验，我们都应该回顾一下构成搏击操的一些基本概念。
Kickboxing classes may not be as popular today as they were in the late 1990s, but people still love to hone their skills with this effective cross-training option. Whether you’ve been teaching for several years or you’re just getting started, it’s always a good idea to review the foundational concepts that make up this total-body workout.
搏击操的形式有很多种，例如32节拍的传统的有氧训练或高强度间歇训练。虽然形式有多样，但基本的动作和技巧是一样的。另外，需要正确地进行布场，准确地进行提示，增强训练的安全性。当你能正确地示范动作，你的客户才能学到如何做好每次出拳、踢腿以及组合动作。此外还要适时进阶，从基本技术进阶到高级技术。
Kickboxing classes can be structured in a variety of ways, from traditional cardio that incorporates 32-count combinations to high-intensity interval training. Regardless of the structure, the base techniques and movements are the same. Given the technical nature of kickboxing, it’s vital for participant (and instructor) safety that you set up properly and cue body mechanics precisely. When you demonstrate techniques correctly, you “gift” attendees with the knowledge they need to execute each punch, kick or combination successfully. Another plus to emphasizing the fundamentals: You progress participants gradually from basic techniques to more advanced ones.
基本的身体力学机制
The ABC’s of Body Mechanics
所有的技术都建立在下肢力学机制的基础上，以准备姿势或搏击姿势开始：双脚一前一后或双脚平行，站距与肩等宽或略宽。下一个需要注意的是脚步：做拳击滑步时脚步要轻盈，出拳时脚跟“放松”，以获得更强的爆发力并保护关节。髋是发力的源泉，当你出拳时，髋先发力，后拳追随。肩也随着髋动，协调动作，获得更强的发力。头部始终处于中立位，眼睛盯着目标。下边是一些建议及提示方法：
The foundation for all techniques lies in lower-body mechanics, beginning with the “ready” or “fight” stance: one leg in front of the other or feet parallel, with legs shoulder-width or slightly wider apart. The next component is footwork: a boxer’s shuffle to stay light on the feet, and the heel “release” when punching to gain power and to protect joints. The hips are the primary movers for generating force. When you’re punching, the hip leads and the punch follows. The shoulders also move with the hip to create one coordinated movement, maximizing force generation. The head stays neutral, and the eyes focus on the target. Here are a few tips and cues:
- 出拳侧脚跟抬起，髋驱动向前
Release the heel of the punching side to allow the hip to drive forward.
- 出拳时手臂及拳放松，在击打到目标的那一瞬间收紧。在回到起始姿势的时候再放松。
Keep the arm and fist relaxed throughout the punch, and tighten at the point of contact. Relax the arm and fist as you return to starting position.
- 为防止颈部扭伤，在出拳时放松肩部。
To reduce neck strain, relax the shoulders when punching.
- 动作全程非出拳侧的拳头处于下巴处。踢腿时抬起手臂以保持平衡。
Keep the nonpunching fist at the chin throughout the movement; lift the arms for balance during kicks.
- 盯住前方的一个特定的目标。
Visualize a specific target in front of you.
- 做全程动作，但不要让关节超伸。
While you don’t want to hyperextend the joints, do maximize range of motion by extending fully.
- 收势时要快速、有力，因为收势也是训练的一个重要组成部分。
Emphasize a quick, strong and purposeful rechamber phase, as rechambering is an important part of the workout.
基本的出拳及踢腿技术
Basic Punching and Kicking Techniques
下肢
LOWER BODY
踢腿是基本的下肢击打技术。基本的踢腿技术包括后踢、回旋踢、侧踢和前踢。在指导踢腿时，注意踢腿前支撑侧的膝、足以及踢腿侧的脚的位置。为了保护膝关节，要保持支撑腿微屈，踢腿侧膝关节不要超伸。下面我们讲一讲每种踢腿技术的细节：
Kicks are the fundamental striking techniques for the lower body. Basic kicks include back, round (or roundhouse), side and front. When instructing kicks, emphasize the position of the base foot, the knee before the kick and the striking part of the foot. To protect the knee joint, always keep the base leg slightly bent, and don’t hyperextend the kicking leg’s knee. Here are specifics for each kicking technique.
后踹踢
Back kick
- 起始姿势：准备/搏击姿势
Starting position: Ready/fight stance.
- 动作：转头看向踢腿侧的肩膀上方，勾脚提膝，脚尖朝下，以脚跟击打目标。踢腿不要高过髋部高度，防止下背部损伤。
Movement: Turn head to look over shoulder of kicking leg. Lift knee toward chest, foot flexed. Drive heel behind you, toes down, striking with heel. Keep kick at hip level or lower to protect lower back.
- 收势：先朝胸收膝，再收腿落脚。
Rechamber: Pull knee back to chest, and lower foot to floor.
Round kick
- 起始姿势：搏击姿势
Starting position: Ready/fight stance.
- 动作：提起前膝时，将支撑脚外旋，髋部打开。踢腿侧屈膝，脚收到臀后，膝盖指向目标。伸膝鞭腿，以脚尖击打目标。
Movement: Pivot back foot (base leg) toward back of room as you lift front knee. Hip is open, and lifted leg is rotated (think “front kick on its side”), knee pointing to target, heel pulled toward glute. Extend knee to kick target, pointing toe and striking with top of foot.
- 收势：将脚收回臀后，落脚。
Rechamber: Pull heel back to glute, and lower foot to floor.
Side kick
- 起始姿势：搏击姿势
Starting position: Ready/fight stance.
- 动作：提起前膝时，将支撑脚外旋。抬起的膝盖向胸部靠(就像抱着膝盖一样)。踢腿侧的脚后跟、髋以及肩呈一条直线。伸膝踢腿，以脚后跟击打目标。
Movement: Pivot back foot (base leg) toward back of room as you lift front knee. Lifted knee draws toward chest (as if you’re hugging your knee). Heel, hip and shoulder of kicking leg are aligned. Push heel toward front of room, extending toward target. Toes point downward, foot flexed, striking with heel.
- 收势：屈膝落腿。
Rechamber: Bend knee, and lower foot to floor.
Front kick
- 起始姿势：搏击姿势
Starting position: Ready/fight stance.
- 动作：一侧提膝，靠向胸部。伸膝前踢，以前脚掌击打目标，支撑脚微微向外旋。
Movement: With hips square to front, lift one knee straight up toward chest. Extend knee to kick forward, aiming with ball of foot. Base foot is slightly turned out.
- 收势：屈膝落腿。
Rechamber: Bend knee in, and lower foot to floor.
UPPER BODY
出拳时基本的上肢击打技术。基本的出拳技术有前手直拳、后手直拳、平勾拳以及上勾拳。攥拳，拇指放在食指和中指的中节指骨上。出拳时手腕伸直，肘关节不要过伸或锁死。下面我们讲解各个出拳技术的技术。
Punches are the fundamental striking techniques for the upper body. Basic punches include jabs, crosses, hooks and uppercuts. Instruct participants to make a fist with the fingers curled in and the thumb bent over the top of the fingers, placed between the second and third knuckles (first knuckle is at the base of the finger). Wrists remain straight when punching, and elbows should never hyperextend or lock. Here are specifics for each punching technique.
动作的衔接及组合能力培养
Transitions and Combination Development
教会客户各个动作后，我们可以将各个技术组合。为了无缝地组合动作，要注意动作结束时的姿势。例如，在完成一个平勾拳后，前腿做一个侧踢要好于前踢，因为此时做侧踢能处于更好的髋发力位置。
After instructing each individual movement, you can begin to put several techniques together to form combinations. To achieve seamless transitions when building combinations, be aware of the body position following a movement. This is a key concept. For example, instead of a front kick following a hook with the front arm, a front-leg side kick would be more appropriate since the hip is already positioned appropriately.
要很好地将上下肢的动作组合，并在训练中引入一些基本的动作，如开合跳、跳绳、打速度袋或深蹲等。由于学院更熟悉这些训练动作，把他们引入训练可以让客户的注意力重新集中于下一个搏击动作。此外，基本的动作可作为训练动作的过渡。
To create easy-to-follow combinations, incorporate a mixture of upper- and lower-body techniques, as well as basic moves such as jumping jacks, jump ropes, speed bags or squats. Since participants are more familiar with these exercises, placing them at the end of the combination provides an opportunity to refocus attention on the next kickboxing move. In addition, basic moves can serve as a transition from one lead side to the other.
前手直拳
Jab
- 起始姿势：搏击姿势，屈肘，拳稍低于下巴（防守姿势）。
Starting position: Ready/fight stance, elbows bent, fists slightly below chin (guard position).
- 动作：以拳头的前两个指关节（例如：食指和中指的第一个关节）瞄准，出拳。后侧手臂依旧屈曲，拳位于下巴旁。
Movement: Extend lead arm straight to front, aiming with first two knuckles of fist (i.e., first knuckles of index and middle fingers). Back arm stays bent, fist by chin.
- 收势：屈肘收拳，回到起始姿势。
Rechamber: Bend elbow, and draw fist back to starting position.
Cross
- 起始姿势：搏击姿势，屈肘，拳略低于下巴。
Starting position: Ready/fight stance, elbows bent, fists slightly below chin.
- 动作：后腿转髋、抬脚跟协助出拳。以前两指击打目标。前肘屈曲，拳在下巴旁。
Movement: Rotate back hip and lift heel to drive back arm forward, aiming with first two knuckles of fist. Front arm stays bent, fist by chin.
- 收势：回到起始姿势，放下脚跟。
Rechamber: Lower heel as you pull hips and fist back to starting position.
Hook
- 起始姿势：搏击姿势，屈肘，拳略低于下巴。
Starting position: Ready/fight stance, elbows bent, fists slightly below chin.
- 动作：击打侧屈肘90°，肘部抬起，手臂运行轨迹平行于地面。拳的前两指击打对方面部，抬起同侧腿的脚跟并让同侧髋发力推动身体旋转，产生更大的力量。
Movement: Front or back arm can perform hook, with punching arm’s elbow lifted so that arm is parallel to floor, elbow bent at a 90-degree angle. Punch across face, striking with first two knuckles of fist, lifting same-side heel and rotating striking-side hip to produce more power.
- 收势：回到起始姿势，放下脚跟。
Rechamber: Lower heel as you pull elbow and fist back to starting position.
Uppercut
- 起始姿势：搏击姿势，屈肘，拳略低于下巴。
Starting position: Ready/fight stance, elbows bent, fists slightly below chin.
- 动作：做一个上勾拳，抬起同侧腿的脚跟并让同侧髋发力推动身体旋转，产生更大的力量。向前、向上出拳，感觉要击打对方下巴。
Movement: Front or back arm can perform uppercut. The hip on punching side rotates forward; heel lifts to drive punch forward and up, as if punching someone under the chin.
- 收势：回到起始姿势，放下脚跟。
Rechamber: Lower heel as you pull elbow and fist back to starting position.
When creating combinations, consider these tips:
- 将全套动作分解，然后将动作部分组合，循序渐进进行教学。
Teach longer combinations by instructing the first few movements, then gradually adding the next technique until the full combination is created (i.e., layer movements to build the combination).
- 上肢动作以前手直拳开始，因为他是后手直拳、平勾拳、上勾拳这些更有力的动作的基础。
Consider starting upper-body combinations with a lead hand jab, as it is a more natural setup for the cross, hook and uppercut, which are more powerful punches.
- 音乐节奏很重要。有时候音乐节奏快，动作节奏反而慢（例如：慢节奏的音乐下，每1个节拍完成的动作，在快节奏音乐下，2个节拍才能完成）。
Music speed is important. Faster tempo may require slower execution (e.g., each movement may take 2 counts to perform as opposed to 1 count).
- 搏击动作与日常生活中的动作不一样，所以要把动作次数、速度了熟于心。不要牺牲质量来换取数量或速度。
Since these techniques are not natural movements performed on a daily basis, keep the number of repetitions in mind, as well as the speed. Do not sacrifice quality for quantity or speed.
- 随机变换节奏和节拍。例如，在一个双前手直拳+后手直拳+平勾拳+上勾拳的组合中，两个前手直拳各占1个节拍，而后边的后手直拳、平勾拳、上勾拳各占一个节拍。
Incorporate rhythm into your combinations with different pacing or counts. For example, in a double jab + cross + hook + uppercut combination, each jab is performed for 1 count, while the cross, hook and uppercut are 2 counts each.
准确、有力
Be Precise and Powerful
无论课程形式如何，我们都要理解拳击运动的力学机制，教会客户正确的动作技术，注意课堂的安全，并开发出简单、高效的动作组合。将这些教学策略应用到您的课堂中，可以帮助客户获得成功感、趣味感和参与感，打下良好的搏击基础，为后续更高级的动作做好准备。
Regardless of your kickboxing class format, it’s important to teach proper technique, understand body mechanics, cue form and safety, and develop combinations that make sense mechanically and are easy to perform. By applying these teaching strategies to your classes, you can help participants feel more successful, experience a fun and engaging workout, and build a strong kickboxing foundation that prepares them for more advanced movements.
执教策略
Cuing Strategies
详尽的建议
SOME BLOW-BY-BLOW ADVICE
你的执教提示方法可以决定搏击操课的成败。在提供足够的细节和不让参与者负担过重之间找到平衡，是很有挑战性的。进行清晰、简介的提示，内容涵盖所有方面，要让自己的指导变得易于遵循。进行动作组合之前，一些技术需要进行单独的分解教学。下面我们将一些进行执教提示的方法：
Cuing can make or break your kickboxing class. It’s challenging to find the balance between providing enough detail and not overloading participants. Cue clearly and concisely to ensure that all aspects are taught and that instructions are easy to follow. Quite a few techniques need to be taught individually before you can “package” them succinctly. Here are a few strategies and tactics to maximize cuing:
- 将上半身和下半身的技术分成几个部分，系统地指导从头到脚的每个动作，反之亦然。
Break upper- and lower-body techniques into sections, and systematically instruct each movement component from head to foot or vice versa.
- 按照你指导前一个动作的顺序来指导每一个动作。
Instruct the movements of each technique in the same order as you instructed the previous one.
- 第一次教授一个动作时，示范一下动作的基础，这样客户就不会不知所措。然后在整堂课中不断对这个动作进行提示。
When teaching a technique for the first time, present the move’s fundamentals so that participants are not overwhelmed. Then add additional form cues throughout the class.
- 在不同的方向上示范动作（例如，面向客户进行示范，然后侧向客户进行示范），保证客户在不同的角度观察动作。
Demonstrate each technique from different directions (e.g., facing the front and then turning to the side), so that participants can see the technique from various angles.
- 提示要简短扼要，减少多余的话。
Keep cues short and to the point, and minimize filler words.
- 动作术语要前后一致，不要变换。
Keep movement names consistent throughout your classes.
- 注意客户的动作技术，保证课程安全，别让客户的动作太高、太快、太猛。
Emphasize safety, technique and control over kick height or speed.
作者：Ashley Artese, MS and Daniel Marshall, MS
翻译：赵鹏旺
