马术教学课堂| 读懂这五点你会跳得更轻松（二）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）
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：
• 接近障碍
• 起跳
• 腾空
• 落地
• 离开
落 地
跳过障碍，马匹通常是一只前蹄先着地（参考下图三）。先着地的前蹄和前肢承受着地面传导上来的巨大冲击力。这也就是为什么你要保持自身平衡和稳定，抬头看向下一道障碍，以便让马落地时能够在控制之中，准备跳过下一道障碍或转下一个弯道。你必须努力保持与马嘴的联系，保持小腿下沉并开始轻轻地落座在马鞍上（马匹在落地时，骑手不要坐在马鞍上，因为这样会导致马匹背部和后肢降低，造成打杆）。
如果你是在跳障碍全程，马匹落地时，你必须要做好跳下一道障碍的准备——抬头向前看会帮助你在不用拉缰的情况下引导马匹前行。
离 开
在跨越障碍后的“离开”阶段，马匹已落地，需要转弯或继续跳下一道障碍。关于落地，我们已经讨论过了，作为一名骑手，你应该看向下一道障碍，通过骑坐、腿部和缰绳扶助来引导你的马。在离开阶段，抬头，目视前方，保持轻盈、平衡的骑坐，恢复跑步的平衡，考虑跳过障碍后的下一道转弯。
跑步时，一定要确保马匹在正确的领先腿上，这对马匹和骑手的平衡和回转非常重要，如果不在正确的领先腿上，骑手应当通过空中变换或是回到快步再安静的重新发力跑步。马匹在跑步时正确的领先腿可以帮助骑手在跳跃障碍前和障碍后保持平衡，不易打落障碍杆。
结 论
学跳障碍，练习是关键。平地训练比跳跃障碍更重要。在平时的训练中，轻快步和跑步时多做轻骑坐和轻跑步，这样可以训练你的肌肉和平衡感。建议你训练时使用障碍鞍，这样有助于练习骑姿和增强稳定性。学习过程中，先从走地杆开始，然后逐渐地跳些低级别障碍，慢慢地上升到体操障碍、组合障碍，最后再跳全程。障碍练习的初级阶段，你需要骑一匹安全并有经验的马，因为这样会给你更多的信心。不要操之过急！从小的障碍开始逐步提高，这样你就不会让自己感到恐惧。去享受跳障碍——一旦你掌握了重中之重的平衡感和稳定感，跳障碍将是一件令人兴奋无比的事情。
相 关 文 章 阅 读
Five Phases to Help You Jump More Relaxed
马术教学课堂 | 24条实用骑乘与教学金律，你做到了几条？（一）
马术教学课堂 | 24条实用骑乘与教学金律，你做到了几条？（二）
The Five Phases of the Jump（2）
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:
• The Approach
• The Take off
• The Flight
• The Landing
• The Getaway
The Landing
The horse almost always lands on one front leg after a jump (see Figure 3 below). The forces that must pass through that landing front foot and leg are immense. This is why it is so important that you stay balanced and secure, looking up towards the next jump so that as your horse is landing he is given every opportunity to stay safe and under control in readiness for the next jump or next turn. You must try and keep a contact with your horse’s mouth, keep your lower legs underneath you and start to lightly bring your seat closer to the saddle ( do not sit in the saddle on landing as this will make the horse drop his back and hind legs and hit the poles).
On landing you must be preparing to turn to your next jump if riding a course——looking up and ahead will help you guide your horse without pulling on the reins.
Figure 3: Horse landing after a jump
The Getaway
Be aware of the canter lead you are riding on so that your horse has every chance of staying balanced on turns and circles and between jumps. If you are on the wrong lead either ask for a flying change or come back to trot, quickly and quietly and change lead. The more balanced and controlled you and the horse are between, in front of and after the jumps, the better chance you have of clearing them.
Conclusion
Practice is critical when learning to jump; the work on the flat is probably more important than actually going over the jumps! Practice working in trot and canter in your light seat so that your muscles and balance are very good. It is advisable to practice in a jumping saddle as this will help your position and security. When learning, start training over ground poles and progressively work up to small jumps, grids, combinations and then courses. Learn initially on a horse that is safe and experienced as this will develop your confidence. Do not rush your jumping! Start small and slowly build it up so you do not scare yourself. Most of all, enjoy your jumping——it really is exciting once you have mastered that all important BALANCE and SECURITY.
文/Jeremy Michaels
图/简朴
本文已获得Jeremy Michaels先生授权编译。
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