读懂这五点你会跳得更轻松（一）

Five Phases to Help You Jump More Relaxed

跳障碍时，你在想什么？你的姿势、马匹跑步还是场地？你对障碍感到恐惧吗？亦或是你看上去怎么样？……不论是平时障碍训练还是比赛，你都要想到以下几点。



杰瑞米•麦克尔斯（Jeremy Michaels）

Jeremy长期担任英国马会BHS训练和马术学科总监以及教育总监一职，现任英国马会BHS考试总考官和西英格兰大学哈特伯瑞学院马术学科讲师 。

自2002年起，Jeremy协助中国马术协会及天星调良国际马术俱乐部完成俱乐部星级认证及教练员资格认证，并协助天星调良国际马术俱乐部完成了国际马术培训及考试中心认证、国际马术骑乘中心和马主马房管理中心的认证。

和其他的骑乘训练部分一样，根据自身的经验不同，你可能需要有意识地去注意某一个动作或环节，你也可能只需要凭着自己的直觉就能完成动作。你越自信、经验越丰富，你就越容易本能性地完成一个动作。但如果你是一位初学者，那么你的确需要考虑每一个细节，而非仅凭本能。跨越障碍的过程可细分为以下五个步骤：
1、接近障碍
2、 起跳
3、  腾空
4、 落地
5、  离开

接近障碍

在接近障碍之前，一个平衡且富有节奏的跑步至关重要。做到这点之后，你就需要在接近障碍时把目光放在障碍杆上。看向障碍这个简单的动作，不仅会帮你集中注意力，更能在转弯时让你的上身保持正确的姿势。接近障碍时，有两个基本姿势可以考虑，一个是与马鞍接触较小的前骑坐，另一个则是完全坐在马鞍上。如果可能的话，我更建议前骑坐，这样你既可以保持平衡，又不会太多干扰马匹。当然你也可以选择坐在鞍子上，但起跳时则很难做到与马的节奏一致。能否始终保持平衡是决定接近障碍好坏的重要因素。



其次，接近障碍前的转弯非常重要。换句话说，就是你需要找准角度转弯并对直障碍。转弯和接近障碍时，你必须一直看着障碍杆。

起跳  

根据障碍的不同类型，马匹会近起跳或远起跳。接近障碍时的一条金律就是“让障碍物来接近你，而不是你去跨越障碍物”。跨越障碍前，过多的骑乘动作（有些骑手则是毫无动作，只是坐在马鞍上）会让马匹讨厌、紧张，甚至失去平衡，这同样会打乱它自己原有的节奏，从而导致拒跳、逃跑、远起跳或近起跳。



对准障碍杆的中心线接近障碍，同时让马跑步保持应有的动力。感觉马匹起跳的动作，让你的身体和它一起运动。离障碍越来越近时，你可能想要低头看障碍，但是这样做会扰乱马匹起跳。对准障碍后，看向远处，如果你向下看，马匹也很难保持向前的动力。不要过早跟身，你的跟身动作早于马匹起跳动作时，马匹可能会拒跳。同样，跟身动作也不要慢于马匹起跳动作，因为若这样你不仅会在马匹跳跃障碍时无法给缰，坐在马上跳过去，而且这也有可能导致马匹拒跳、逃跑或是打落障碍。多练习前骑坐进障碍，可以减少“马在前，人落后”情况的发生。

腾空   

“腾空”是指马匹在跨越障碍时留在空中的一瞬间。马匹在空中时，你必须保持姿势稳定、后背平直，从而让马匹有更好的平衡；与此同时给缰，以便让马匹的头部可以向下、向前得以伸展，达到良好的身体抛物线，完成障碍的跳跃。跨越障碍时，马匹动作所形成的圆弧形是其特有的“身体抛物线”。它收起前后肢，放低头部和颈部，来避免打杆。如图示一、二示。


图示一：马匹自由超越时，它可爱的身体抛物线


图示二：马匹负鞍情况下跳跃障碍时的展现的抛物线

如果你在马背上不稳定，是很容易在跨越障碍时破坏马匹平衡的。你的姿势必须足够固定，特别是脚后跟和小腿（如图二），抬起头看向下一道障碍，保持前跟身动作（前跟身动作是从胯部发起的，而非腰部），并且给缰（如图二）。

（待续）


The Five Phases of the Jump（1）

When you jump a horse, what do you think about? Your position, the canter, the ground, how scared you are, whether your jacket looks good, and so on? It does not matter if you are either jumping for practice or in a competition, there are certain elements of the ‘jump’ that you must be thinking about.

Depending upon your experience, like any part of riding you may have to consciously think about a particular aspect or it may just come naturally or instinctively. The more experienced and confident you are, the less you have to make an effort to make your body perform a certain task; if you are a learner rider, you do have to really think about everything you do,it is not instinctive.

The phases of the jump can be broken down into five sections:
1、 The Approach
2、 The Take off
3、The Flight
4、The Landing
5、 The Get away

The Approach
Before even thinking about approaching the jump, it is essential to establish a good RHYTHMICAL, BALANCED canter. Once this is achieved, you must look at your jump well in advance of making the approach. The simple act of looking at the jump will give you focus and help your body get into the right position for making the turn. There are two basic positions you can adopt on the approach—taking a light or forward seat or sitting in the saddle. I would advocate the light seat where possible so that you stay BALANCED and donot interfere with the horse’s way of going. You can sit in the saddle when approaching the jump but it is harder to stay with the horse on take-off. The key to a good approach is to remain in balance at all times. Next, you must make a good turn onto the line of the jump. In other words, ride a right—angled turn onto the mid line of the jump. Stay looking at the jump as you turn and as you approach it.

The Take Off
Depending on the type of jump you are heading for, your horse will take off closer or further away from it. A good piece of advice when approaching the jump is, ‘let the fence come to you, don’t over ride to the fence’. The problem with over-riding (or in some cases not riding at all!) to the fence is the horse will be upset, tense and unbalanced, being pushed out of his natural rhythm,which tends to have the effect of making him stop or run out or take off too early / late.

Allow the horse to approach the centre of the jump in an energetic canter, and feel when he starts to take off and allow your body to move with him. You should not be looking at the bottom of the jump as you get closer to it as you will ride him into a position where he will find it hard to take off, plus it is hard to ride a horse forward if you are not looking ahead and over the jump. Try hard not to anticipate the take-off (you will be in front of his movement and he may stop)and likewise, try not get ‘left behind’ as you may pull the horse in the mouth and sit on his back as he is trying to jump. This can also have the effect of making him stop, run out or land on the jump. This is where you need to practice riding in a light or forward seat on the approach so that the chances of becoming left behind are reduced.

The Flight
This is where the horse is in the air over the jump. Once the horse is airborne, you must sit still and straight, in balance with the horse,allowing your hands to move towards his mouth so he can stretch his neck and head forward and down. Over the jump the horse ‘bascules’; this means he makes a round shape over the jump—he tucks up his front and back legs and lowers his head and neck thereby allowing him to clear the jump in an athletic way—see Figures 1 and 2.

Figure 1: Horse loose jumping showing a lovely bascule
Figure 2: Horse under saddle showing a good bascule

You can very easily unbalance the horse over the jump if you are not careful. You must maintain a secure position—good heel and lower leg security (see Figure 2), look up and ahead for your next jump, seats lightly out of the saddle (fold from the hips not the waist) and allow your hands to move forward to the horse’s mouth (see Figure 2).

（To Be Continued）



来源：天星调良马术

期待。。

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