世界冠军汉斯·瑞(Hansjörg Rey)作为极限山地单车的先驱之一，以其惊人的的表演和探险成为山地单车的代表，至今仍活跃在山地单车领域。汉斯·瑞山地单车教程讲解了山地单车骑行和障碍基本技术，以及如何成为职业车手的建议。(HansRey 极浪编译)
Practice Balancing on a Mountain Bike
"Balance is perhaps the most fundamental skill in mountain biking，" says Hans. "Learning it is essential for low-speed technical situations." Here are a few basic exercises you should be able to do.
1. Locate an extremely slight slope， point the nose of your bike downhill， and roll along as slowly as possible.
2. Find a long painted line on a flat surface， and slowly trace the line with your tires.
3. Practice a figure eight， rolling in a continually tighter and slower formation.
4. Pedal carefully along the length of a low curb or beam.
"The trick is to concentrate on where you want to go， not where you don't，" advises Hans. "If you look over the edge of a drop， you'll end up there. It helps me if I look three to five feet ahead of where I am."
How to Track Stand on a Mountain Bike
Standing your bike in one spot gives you time enough to make a quick course decision， or allows the stoplight to change from red to green.
1. Stand on your bike.
2. Spin the cranks to horizontal.
3. Turn your handlebars 45 degrees to whichever side feels most comfortable.
4. Adjust your weight so that your chest is far over the handlebars.
5. Twist your body parallel to the turned handlebars.
6. Keep your legs outstretched and solid on the pedals， but not too stiff. The front foot should hold pressure on the forward pedal.
7. Stick your hip out to the opposite side of the turned handlebars.
8. Stay loose – avoid any stiff or cramped position.
9. Set the brakes with one finger.
10. Make slight adjustments to keep balance.
"I look at a point five feet ahead where it's calm and focus on something not distracting，" says renowned mountain biker Hans Rey.
You can lean a part of the bike against something to practice， like the front tire against a tree. Or have a friend hold you until you get the positioning down correctly.
Correct your balance early and continually.
How to Ride Over an Obstacle on a Mountain Bike
If you find yourself faced with a rock or log in the path， use this technique to scale it quickly. This works much like the bunny hop， except here， one wheel is generally always on the ground and your pace is slower.
1. Note that these instructions work well for objects less than 2 feet tall.
2. Approach the object at medium speed and at a perpendicular angle if possible.
3. Start your move at a distance equal to the object's height (2 feet in front of a 2-foot-tall rock， for example).
4. Pedal half a stroke as you pull up on the handlebars.
5. Set your front wheel on the object. Your cranks should be horizontal again. (Image 1)
6. Throw your weight over the handlebars， and at the same time push your feet down， back， then up in one motion in order to lift the rear wheel off the ground. (Image 2)
7. Hop the front wheel farther along the object (for， say， a platform) or simply roll your tire off the other side (if it's a log， for example). (Image 3)
8. Land the rear tire where the front one was. (Image 4)
9. Roll the back tire off the object， or continue along on top of it.
"Many times， it is easier to go over an obstacle than around it，" says Hans. Adding this skill to your repertoire expands your options when you must choose in a split second.
If you're skilled and moving fast， bunny hop the shorter objects.
If you're scaling a short wall or platform， throw your weight forward to bring the rear tire up. But be careful when jumping a log. In this case， keep your weight behind the seat or risk an endo.
How to Bunny Hop a Mountain Bike
Jumping both wheels off the ground at once will help you out of some tight jams and over many obstacles – whether you're in the forest or the city.
1. Start out by trying to hop over a line on the ground， then move to a thin stick and progress from there.
2. Keep your cranks horizontal.
3. Angle the toes of your back foot toward the ground and keep your knees bent. This position looks similar to a sprinter crouching in the blocks.
4. Lean your upper body over the handlebars and keep your weight centered. (Image 1)
5. Roll up to the object at jogging speed and at a perpendicular angle. (Image 2)
6. Concentrate on the correct footwork for the jump. You actually push your feet down， back， then up in one dynamic motion.
7. Crouch down on the bike just before reaching the object.
8. Use the footwork and the compression of your tires to explode upward. (Image 3)
9. Absorb your landing in your arms and legs. "Land like a cat， not a sack of potatoes，" says Hans. (Image 4)
The stronger your explosion， the higher the jump. At its highest point， you can try to hold it.
Use the rebound of your tires and suspension to your advantage – these will aid the explosive motion.
Ride at medium speed. If you go too slow it takes forever to get over the object. Advises Hans， "Your airtime should be as short as possible so you retain control of the jump."
How to Parallel Bunny Hop a Mountain Bike
This angled jump can lift you sideways onto a curb or safely over trail ruts and tree roots.
1. Start your practice with a painted line on flat ground.
2. Saddle your bike and ride parallel to the line.
3. Angle the toes of your rear foot slightly toward the ground and keep your knees bent. In this position you'll resemble a sprinter crouching in the blocks. (Image 1)
4. Lean your upper body slightly over the handlebars and keep your weight centered.
5. Roll up to the object at jogging speed， keeping your cranks horizontal.
6. Concentrate on the correct footwork for the jump: Push your feet down， back， then up in one dynamic motion.
7. Crouch down on the bike just before the jump.
8. Use the footwork and the compression of your tires to explode upward. (Image 2)
9. Go slightly with the front tire first.
10.Lift the front tire up and throw your weight 45 degrees to the front and side. (Image 3)
11.Pull the rear of the bike along (initially， your body is almost over to the side， then you pull the bike under you). (Image 4)
Practice this with something safe， such as a cardboard box， so you don't damage the bike.
Be sure to get your rear tire off the ground; don't leave it dangling.
"You must commit yourself，" notes Hans. "Half a move doesn't get you anywhere. In fact， half a move can be dangerous."
How to Front-Wheel Hop on a Mountain Bike
This is a very cool but extremely advanced move - you flip your back end up and hop on the front tire.
1. Adjust your bike seat to a low position.
2. Roll slowly forward with the cranks horizontal. (Image 1)
3. Pull your front brake until it locks 100 percent， and hold it with a maximum of two fingers. (You need the others to hang on.)
4. Lock the brake until your back wheel lifts forward off the ground.
5. Move your butt backward as the rear of the bike comes forward. (Image 2)
6. Slide your feet into the correct position: The rear pedal is vertical and your back toes should point down. You are almost pushing up with the rear foot and holding the bike. (Image 3)
7. Begin hopping when the back tire is at its highest point， and before you lose your balance – like you're on a pogo stick.
8. Make small， smooth hops. Your arms should be stretched but not solid and stiff.
9. Hop your front tire forward if you begin falling forward， and likewise， hop the rear tire back if you begin to fall backward. This will help you achieve your balance point.
10.Allow the rear of the bike to drop to exit the position.
"If you have a suspension fork， make sure it's adjusted very hard or you fight against the suspension，" says Hans. "Yes， even I have the fork adjusted stiffly."
If you flip over forward， spread your legs and jump off the bike.
"I recommend flat pedals for this trick，" says Hans.
Cheap bike parts might not be able to withstand the weight and force of this trick.
How to Do a Wheelie on a Bike
"Generally speaking， this is one of the most time-consuming and difficult moves out there，" says Hans. "Some guys， even in the World Cup race， cannot ride a good wheelie. But you'll see kids riding them because they put the time into it."
1. Adjust your seat to a low position. You'll ride the wheelie sitting down， and seat position will help keep your center of gravity and balance.
2. Put the bike into a medium or low gear and begin at rolling speed.
3. Crouch your upper body so your weight is over the handlebars.
4. Turn the cranks to the 11:00 position.
5. Pedal down and pull up on the handlebars simultaneously.
6. Immediately lean back - as if you were in a rocking chair - and continue pedaling. You need to trust your rear brake， otherwise you'll flip over backward.
7. Outstretch your arms and sit on the tip of the seat.
8. Keep one finger on the rear brake while the others firmly hold the grip.
9. Feather the brake continually - this helps to control speed and can prevent you from falling on your butt.
10.Relax. The front tire should be pretty high in the air.
11.Begin controlling the two balances: vertical and sideways.
12.Adjust the vertical balance with the rear brake (if leaning too far back) or by pedaling (if your front wheel begins to drop).
13.Fight the sideways balance early; it's impossible to recover if you wait too long.
14.Control the sideways balance by sticking out a knee or foot， or by turning the handlebars in the opposite direction. (Just make sure the handlebars are straight before you come down.)
15.Let the front wheel drop to come out of the move.
All these intricate and slight movements happen at once， which is why this is a difficult trick.
"I hate riding wheelies clipped into the pedals，" notes Hans. Ride it flat.
For beginners， try riding slightly uphill. Also， practice hopping off the back for practice - so you'll be able to in a pinch.
There's no such thing as perfect balance - you will always be plus or minus your balance point. It will slowly become easier to correct.
Don't keep your weight over the handlebars once the front tire is in the air.
Don't try to pedal too fast or your speed will become uncontrollable.
How to Do a Statue of Liberty on a Mountain Bike
This is a difficult but fun freestyle trick that leaves you upright with your arm outstretched. "It's not a particularly practical move on your daily ride; it's more to show off in front of your local 7-Eleven，" says renowned mountain biker Hans Rey.
1. Stand on the right side of your bike.
2. Lock the rear brake with your right hand. "My rear brake is on the left side， which is why it appears opposite in the photos，" notes Hans.
3. Upend the bike next to you.
4. Place your left foot on the top of the rear tire. (Image 1)
5. Stand up and place your other foot between the frame and the tire. If there is no room， try stepping on the seat tube， though this is much more difficult. (Image 2)
6. Begin hopping your bike immediately to keep your balance. Your center of gravity should be directly above the rear hub.
7. Raise your left hand into the air like Lady Liberty herself. (Image 3)
8. Reverse each movement to dismount.
"If you get really good， you might try dismounting straight to your pedals，" says Hans. "I manage to ride a wheelie， move directly into the statue and then back to a wheelie without ever landing my front wheel."
If you begin to lose balance， jump off with both feet and stay clear of your bike. You don't want to land on the wheel and bend it.
Be careful - it is extremely difficult to keep the bike from folding beneath you after losing balance. Try not to land on top of it.
How to do a Backwheelhop， Backwheelhop forward， and Backwheelhop Gap Jump
First of all， you need a really good rear brake -- you should have 100% braking power with just 1 finger. And it's important to develop a sensitive feeling for your rear brake because the brake lever is your best friend when dancing on your back wheel. Try to use only one finger， it's better for brake modulation and the remaining fingers are needed to firmly hold the handlebars.
Secondly your foot position is very important. Soft-soled shoes， like an outdoor or tennis shoe are better than SPD shoes for trials. Clipless shoes are usually too stiff -- you'll loose the direct feeling and contact that's necessary to be one with your bike -- plus you don't really want to be clipped in when you're learning. Have your favorite foot， or "chocolate foot" forward and make sure your heel is below the crank arm， as in photo 8.
The trick is to get the rear tire under your body. At this point， the rear hub should be below you as in photo 2; the hub should move from behind you as in the start position pictured in photo 1. Once on the back wheel， it's easier for some people to hop backwards at the beginning， and later you can start to practice hopping in one spot， then try to hop forward.
It may be easier to start the back wheel hop from a little Endo or nose-stand， using the weight-shift to get onto the back wheel. To do this， start by slowly rolling forward and pull the front brake until the rear wheel comes off the ground. As soon the rear wheel drops down to the ground， pull the rear brake and use the momentum of the shifting weight to get onto the rear wheel. Start hopping immediately with the rear brake locked. As mentioned earlier some prefer to keep hopping backwards to get the feel for it.
To hop in one spot from a standstill as in photo 1， pull the front wheel off the ground with your arms， while at the same time， push the rear wheel under your body with your feet. Remember， once you're up on the back wheel， the rear hub should be under you not and not behind you (see photo 2) and you should immediately start doing little hops. At the beginning it's quite difficult and a strange feeling， but after a few days you should be able to do at least a few hops.
Remember， the lower your front wheel is to the ground， the harder it is to keep it in the air.
How to hop forward
The most important things to focus on for hopping forward are balance， your footwork and brake modulation. To hop forward you'll need to do small pedal kicks forward while releasing the rear brake for a split second， but be sure the rear brake is locked before you land again. Try to be very flexible in your feet (remember to keep that forward heal below the crank arm tip.) Use a medium-to-low gear， just not too low or you won't go anywhere. You don't lift your feet up， you actually do the opposite， pushing your feet down， that way they stay in constant contact with the pedals， and you don't loose contact with your bike. To hop forward， pull back on your bars while pedal kicking the rear wheel slightly forward as in photos 2 and 3.
How to hop forward off an edge
First practice on a low， safe drop-off like a curb or small wall and don't do bigger drops until you're a 100% sure you can pull it. Use the same technique as described above to get on your back wheel， just use as many little hops as you need until your rear tire is all the way on the edge as in photo 3. Don't freak out and stop hopping once your front wheel is in the air， you got to be committed and get used to heights --even if it's only a few inches off the ground. Now all you have to do is one additional hop and you'll make it. Try to land on the rear wheel first， but not too steep， like in photo 4， because you might loop over backwards. Try to land smoothly， absorb the impact with your arms and legs by bending your knees at the moment of impact. Also try to land with your weight centered over the bike to avoid bending your rims.
How to gap jump
Again， practice in a safe situation first and make sure your take-off edge is fairly smooth and not too slippery. You'll use the same technique as described before， except you have to be very explosive， and timing is even more critical. In extreme situations， it helps to lower your front wheel a bit while it's in the air and you're hopping on your rear tire (photo 5.) Using a quick motion， first throw your weight forward (photo 6) and then， almost simultaneously， pedal kick your bike forward so the rear wheel goes under your body again， while pulling up on the front wheel as in photo 7.
Fat tires (2.2 or bigger) make it easier to hop and balance and smoother for the landings. Run between 40 - 50 psi tire pressure， depending on your weight， tire and rim choice. Remember， before you try any of this you need to be able to visualize the move in your head. That's only possible if you truly understand what I have explained above. Shin protectors are recommended， not to mention a helmet and gloves....
How to become a Pro
Beyond Sports! by Hans Rey
It's obvious that if you want to become a professional athlete then you have to be good in your sport. I would like to talk to you a bit about the other side- the business side of sport. Because once you turn pro， you also become a businessperson. This doesn't mean that you need to get a suit and tie! But， it will be to your benefit to understand why a particular company sponsors you and what you can do to keep that sponsor happy.
The bottom line is that it is a business. And in business， everybody wants something in return. Pro sports is not like local Little League where some rich daddy supports the neighborhood team out of goodwill. When you make it to the top in sports， the sponsors usually have several motives why they re interested in supporting a particular sport or athlete. It could be because they want to establish a relationship and an affiliation between their product and your sport and maybe even your particular image and name.
For example， a company like SWATCH might expect recognition from young skateboaders because of their sponsorship of Andy MacDonald. In addition， once you become a famous athlete your fans want to be just like you， so they might buy the same watch their idol is wearing.
However， most important for most sponsors is to get their name， logo and image in front of as many people as possible. If you win a big competition you might get your picture in the magazines， on TV， on Videos， and on web-sites. If you are a successful athlete， you can reach millions of people all over the world and that is where the biggest ＆#118alue is.
Many sponsors want you to wear their logos on your shirt or helmet and expect proper representation of their products. Other sponsors might be more interested in using an athletes' name and image in their marketing campaigns (for print ads， catalogs， etc.). And there are also invitations to appear live and give a performance or clinic to show off your outstanding skills. Not every athlete needs to compete. There are pro athletes who are featured in videos and magazines as a tribute to the special (stunt) projects or world records they have achieved.
It's one thing to get sponsored. It's another thing to stay sponsored. Some athletes expect too much from their sponsors. They not only want to get paid but they also want to be treated like superstars. They act immature or unprofessional. Sponsors are extremely busy people.
Don't expect your sponsor to know everything you have achieved. It's a wise business move for you to keep your sponsor informed of all of your activities. Keep an archive that includes all press clippings， photos， videos and other media related information focusing on your career. Send him your schedule and let them know of your results. Be sure to present your sponsor with any hard copy material， too. That's all part of being an athlete/businessperson.
You might say that you don't care about being a businessperson and that you just want to do your sport. In that case， you can hire a manager to do all that for you. But you still need to be professional and responsible. The bad boy image only works for one out of a thousand， if even， and usually does not last very long.
And remember， you must speak positive about your sponsor. Nobody wants you to lie. If you can't stand behind your sponsor or what they are offering you… then move on. You have got to be tuff enough to turn down a deal ahead of time， if you know it is not going to work for you.
"M＆#111nkey See - M＆#111nkey Do" Hans Rey's How-To video 1995
2017年5月25日发布Hans Rey's classic how-to video "M＆#111nkey See - M＆#111nkey" where we teaches Mr. Jiggs, a chimpanzee, how to ride a bike. While traveling around the world and performing a "underwater" bungee jump Hans teaches how to Bunny Hop, Trackstand, Wheelie and how to ride up and over obstacles.