再说内扫桨，大家注意，内扫桨的左手在上握手柄，右脚踩板尾。这叫做内扫桨，两种桨法截然不同。

关于内掏桨的桨法，可以参考之前的两篇推文，有助于帮助大家理解和练习！

Want To Be Personally Coached By Connor?

想不想请康纳做私教？

Before we get into the specific points of the movement we must first talk about one key factor. Just like when Connor Baxter covered frontside turns we are looking to minimize our movement as much as possible. The less movement we can make during the backside turn the more efficient we will be on our SUP boards out on the water.

在讲本动作的具体要点之前，我们必须先谈谈一个关键因素。跟之前康纳·巴克斯特在演示“前侧转”[扫桨转向]时一样，我们同样要尽可能减少动作的量。在做“后侧转”[掏桨转向]时同理，我们做的动作越少，我们在水上板上的效率就越高。

Step 1: Hop Back

第一步：后跃步

Connor's very first movement in preparation for a backside turn is to hop back on the board.

康纳准备后侧转时，第一个动作就是后跃。

Notice here how as he gets set for the hop he loads his legs and sets into a semi-squat position. When we are ready to hop we want to hop up and not back. As we hop up the board continues forward so we will naturally end up further back on the board simply by jumping up.

注意在这里，他在准备跃步之前是如何调节腿姿，进入半蹲姿势的。跃步时我们要往上而不是往后跳。当我们跳起来的时候，板子会继续向前，所以我们会很自然地跳到板子后面。

As we land we want to take another one or two additional strokes to keep up our board speed.

后跃步完成后，我们要再划一两下以保持板的速度。

Step 2: Big Step Back & Cross Bow Turn

第二步：后撤一大步，反桨跨板头转向

At this point, we need to take one big step back with one foot all the way to the tail of the board. As Connor steps back he also likes to incorporate a cross bow turn, so as he steps back notice how his paddle comes up and over his Starboard SUP board without switching his hand.

这时候我们需要后撤一大步，把一只脚站到板的尾部。康纳后退时他还喜欢把一个反桨跨板头转向的动作融合进来，所以注意看他后退的时候，他的桨是如何出水并跨过他的 Starboard 牌桨板并到达板子的另一边，全过程是没有换手的。

Step 3: The Rainbow Stroke

第三步：彩虹桨

From the back of the board, we want to ensure we have a wide and balanced stance while keeping our chest nice and open.

站在板的后部时，我们要确保有一个宽阔和平衡的站步，同时保持胸部打开。

Connor then reaches his paddle as far back as he can while staying balanced to start his rainbow stroke. Once the paddle hits the water we want a big rainbow stroke from the tail of the board to the nose of the board.

康纳在保持平衡的同时，尽可能地将桨向后伸，开始他的彩虹划水。一旦桨触到水面，我们需要划一个巨大的彩虹般的一桨，从板尾划到板头。

Step 4: The Hidden Gem (Switch Sides)

当板的前部开始脱离水面，旋转开始加速时，我们还在在转向还没完成之前就把桨挑到板的另一边。

This forces us to ensure that we can get our full 180-degree backside turn done in just one single stroke. As soon as the paddle reaches the other side Connor is immediately back to paddling to keep the momentum up. He treats the switch and paddle almost as if it is a continuation of his rainbow stroke that got the board rotation.

这会迫使我们只需划一桨就能做完一个完整的180度后侧转。桨一旦到达板的另一侧，康纳立即继续划桨，维持板子的转向动量。他几乎把换边和继续划桨当成是上一步中让板子转起来的“彩虹桨”的延续。

Step 5: The Hop Forward

第五步：前跃步

Just like in our hopback we want to do this in one motion. We leave and land with both of our feet and immediately get back to paddling to keep our momentum up.

跟后跃步一样，前跃步我们也尽量一个动作就完成。我们起跳，然后双脚同时着板，然后立即继续划行，以保持前进的速度。

Always Focus On Your Vision

永远注意眼睛视线

As SUP athletes we need to be hyper-focused on having our eyes focused on the right things. We always need to be looking at where we want to go.

作为SUP运动员，我们需要高度注意让眼睛看正确的地方：要瞄准你想要前进前往的方向。

As Connor is in the middle of his buoy turn you will see his head is turned and his eyes are focused on where he wants to go. We don't want to be looking down at the board, or down at the water.

当康纳在做绕标转向时，你会看到他的头在转，他的眼睛集中在他想要去的地方。我们不想低头看板，也不想低头看水。

The Takeaways

学完后带回家牢记的重点

- Keep Your Speed Up: We want to treat our SUP board like a bicycle, when you slow down it gets more unstable. So, keeping your speed up will make it easier to keep balanced.

- 维持速度：我们可以把我们的SUP当作一辆自行车，当你减速时它会变得更不稳定。所以，维持速度会使你更容易保持平衡。

- Reduce The Movement: by making fewer moves we are not only becoming more efficient we are also reducing the chances of falling in the water

- 减少动作：通过减少动作，我们不仅能提高效率，还能减少掉进水里的几率。

文章摘自：微信公众号 原作者：大力桨板SUP