最笨的业余训练脚步的好方法

<p class="MsoNormal" align="left" style="text-indent: 18pt; line-height: 150%; word-break: break-all;"><span style="font-size:13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:
Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;color:#505F6C;
mso-font-kerning:0pt">很多中老年人学打乒乓球，因老年人动作慢。可见，按常规练是不行的，不是球到人没到，就是顾脚不顾手。逼出个最笨的教学方法，即：《脚步，击球动作分离法》。</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><br/>
&nbsp;&nbsp;&nbsp; </span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">体育运动的动作都有分解练习。如，体操一个一个动作反复抠，我把这种做法引入乒乓球脚步训练中。</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><br/>
&nbsp; &nbsp;</span><b><span lang="EN-US" style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">1</span></b><b><span style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">并步：</span></b><span style="font-size:
13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">一脚支撑另一脚拽过来，变支撑脚再把右脚伸过去（击球方向），重心跟过去，这时你再把球发到他（她）移动后的最适击球位置，让其击球；并步回来后，再发</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">“</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">回并</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">”</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">后最适位置一球，反复练习，分解动作练熟了，再合成，算好并步后位置将球慢慢发到位，球员并步击球，由生疏到熟练。</span><span lang="EN-US" style="font-size:11.0pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><o:p></o:p></span></p>

<p class="MsoNormal" align="left" style="text-indent: 18pt; line-height: 150%; word-break: break-all;"><b><span lang="EN-US" style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;
font-family:Arial;color:#505F6C;mso-font-kerning:0pt">2</span></b><b><span style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">单步：</span></b><span style="font-size:
13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">摆好架式，前腿弓后腿蹦，你把球发到小三角区往里一点，</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">a</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">反复定位打（把这一动作叫做</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">“</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">稍息</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">”</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">打）</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">b</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">收回前腿（叫</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">“</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">立正</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">”</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">）反复</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">“</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">稍息</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">”</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">打球，打完</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">“</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">立正</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">”c</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">发球到击球位置，球员从立正状态伸腿到</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">“</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">稍息</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">”</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">状态去击球。</span><span lang="EN-US" style="font-size:11.0pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><o:p></o:p></span></p>

<p class="MsoNormal" align="left" style="text-indent: 18pt; line-height: 150%; word-break: break-all;"><b><span lang="EN-US" style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;
font-family:Arial;color:#505F6C;mso-font-kerning:0pt">3</span></b><b><span style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">跳步：</span></b><span style="font-size:
13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">跳步跳过去再发球，跳回来再发一球，反复练习。练熟了，再两点一组，更熟了，二分之一跑动进攻。注：教练快推，可练跳步，慢推可练并步。</span><span lang="EN-US" style="font-size:11.0pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><o:p></o:p></span></p>

<p class="MsoNormal" align="left" style="text-indent: 18pt; line-height: 150%; word-break: break-all;"><b><span lang="EN-US" style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;
font-family:Arial;color:#505F6C;mso-font-kerning:0pt">4</span></b><b><span style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">侧身攻：</span></b><span style="font-size:13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:
Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;color:#505F6C;
mso-font-kerning:0pt">当然，是在熟练反手位侧身正手定位打的基础上。先反手位站位，脚步移动到侧身位后，教练发球（教练找学员，因学员没有预判，移动在先，教练只能发到最适击球位置，防止手够球和蜷身打，为养成学员好习惯），反复练；练熟了合成，球员站反手位，你慢慢把球发过去，学员侧身击球，这时及时讲评，侧身充不充分，前后距离等。单步侧身攻；换步侧身攻；跳步侧身攻；并步侧身攻；后交叉侧身攻都是其他脚步迷你型的在侧身位的运用，一并先分解，后合成练。</span><span lang="EN-US" style="font-size:11.0pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><o:p></o:p></span></p>

<p class="MsoNormal" align="left" style="text-indent: 18pt; line-height: 150%; word-break: break-all;"><b><span lang="EN-US" style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;
font-family:Arial;color:#505F6C;mso-font-kerning:0pt">5</span></b><b><span style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">跨步：</span></b><span style="font-size:
13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">一脚蹬地一脚向移动方向跨一大步。也是跨出再发球，教练找学员。</span><span lang="EN-US" style="font-size:11.0pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><o:p></o:p></span></p>

<p class="MsoNormal" align="left" style="text-indent: 18pt; line-height: 150%; word-break: break-all;"><b><span lang="EN-US" style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;
font-family:Arial;color:#505F6C;mso-font-kerning:0pt">6</span></b><b><span style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">碎步：</span></b><span style="font-size:
13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">教练员用拍子方向和拍面角度发口令，拍面对学员正手位，他碎成右脚稍后一点儿，对反手碎成左后一点儿；压拍面，双（脚）碎前，亮板（立一些）双碎后。可用另一球员监督，是否和口令一致。这也对培养学员养成观察对方板形习惯有良好作用。</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><o:p></o:p></span></p>

<p class="MsoNormal" align="left" style="text-indent: 24.55pt; line-height: 150%; word-break: break-all;"><b><span lang="EN-US" style="font-size:13.5pt;mso-bidi-font-size:
12.0pt;line-height:150%;font-family:Arial;color:#505F6C;mso-font-kerning:0pt">7</span></b><b><span style="font-size:13.5pt;mso-bidi-font-size:12.0pt;line-height:150%;font-family:
宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:
Arial;color:#505F6C;mso-font-kerning:0pt">交叉步：</span></b><span style="font-size:13.5pt;line-height:150%;font-family:宋体;mso-ascii-font-family:
Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;color:#505F6C;
mso-font-kerning:0pt">交叉步最复杂，最好练，以右手持拍为例。京剧走台步：首先，你喊（哐）学员重心移到右脚上；然后你喊（忒）学员做滑冰反垫步（速滑反滑弯道，左脚弧线移到右脚前，形成交叉）。你再喊（忒）要求学员把交叉状态的右脚向右拿出，重心跟到右侧并开始向前转体，这时你发过去一球，他把你发过来的球击回，这又是一个（忒）教练喊哐忒忒忒，运动员做动作，哐是什麽，忒</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">1</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">是什麽；忒</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">2</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">是什麽；忒</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">3</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">又是什麽动作？可忒</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt">2</span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">开练，动作分解，好练，这样台步走熟了，合成。因交叉步移动范围大，你让球员站在他的左角反手位（右手持拍），你慢慢发一个开角大一点儿的球到他正手位近小三角区往里一点儿（稍长球），让学员用交叉步接球，开始可下降期（容功夫），后高点期。范围由小到大，速度由慢到快。</span><span lang="EN-US" style="font-size:13.5pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><br/>
&nbsp;&nbsp;&nbsp; </span><span style="font-size:13.5pt;
line-height:150%;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:
Arial;mso-bidi-font-family:Arial;color:#505F6C;mso-font-kerning:0pt">总之，分离法的好处是循序渐进，不手忙脚乱，最笨最扎实也是最快的训练方法，那些笨手笨脚六七十岁的老头老太太都会了，年轻的乒乓精英们脚步不玩儿飞了？！才怪呐！</span><span lang="EN-US" style="font-size:11.0pt;line-height:150%;font-family:Arial;
color:#505F6C;mso-font-kerning:0pt"><o:p></o:p></span></p>

<p>学习了，试试有成效不？</p>