3.8.09

捷泳技巧解析

The Stroke 划水的方法
The Catch 抓水
The freestyle stroke begins here, with your hand reaching forward and slicing into the water. Your elbow should be up (and remain higher than your hand throughout the stroke). Your hand and forearm should enter the water at a 30- to 45-degree angle. Keep your hands relaxed thumbs down and palms facing outward. Then extend your arm into the water fully. Your hand should be four to eight inches below the water’s surface before you begin the first phase of the pull.
捷泳划水從你的手掌伸向前方,然後切入水中開始。你的手肘應該要高舉(在整個划水的過程中,手肘的高度都要保持比手掌高) 。你的手掌和前臂應該在30到45度的角度入水,手掌放鬆、拇指朝下、掌心向外。進入水中後完全伸展你的手臂。在你開始做第一階段抓水以前,你的手掌應該在水面下4到8吋。
The Entry 入水點
Your arm should enter the water in front of your shoulder, so the bubbles just miss your ear. If your arms come in closer to the centerline of your body, you may be swinging your hips out to the side, causing extra drag and impinging on the muscles and tendons in your shoulder. A wider entry can cause your entire arm to drag forward through the water.
你的手臂應該在你的肩膀前方入水,這樣入水激起的水花才不會濺到你的耳朵。如果你的水臂太接近身體中線入水,你的臀部可能會向兩側搖擺,這會產生額外的阻力,也會沖撞到你肩膀肌肉和肌腱。如果入水點太寬了,將使得你整個手臂在水裡緩慢而費力的行進.
Your fingertips should enter first, followed by your hand, forearm, elbow, triceps and shoulder, all entering through the same “hole.” Imagine that you are putting your arm into a coat sleeve – everything goes down into the same tube, to slip into that tube, your elbow has to be bent and held high. Don’t force your arm into the coat sleeve. Relax and let your arm’s own weight pull it down. Great swimmers always look relaxed in the water because they are relaxed.
你的指尖應該第一個進入水中,再來是你的手掌、前臂、手肘、三頭肌、然後肩膀,而且都要穿過同一個『洞』。想像要把你的手穿進外套袖子―每個部位都要進入同一根管子,而且是滑進去,在此之前你的手肘必須是彎曲而且保持最高點。不要用蠻力把你的手臂穿進外套袖子裡(好像在說譯者我)。放鬆,讓你的手臂用它本身的重量將它自己帶進去。一個好的泳者在水中看起來總是很放鬆,因為他們就是很放鬆。
The Pull 推水
Your underwater pull is best described by changes in the direction of your hand sweep. The down-sweep begins after your catch, with your wrist flexed at a 45-degree angle and your hand facing out-ward. This motion is a down and outward pattern that maintains a high elbow position. As your hand passes laterally, your body should be rolling toward your opposite side to assist in the out-sweep. Once your hand passes outside your shoulder – i.e. at its deepest point – it should change direction to face inward, backward and slightly upward toward the midline of your body.
你在水中的推進力的最佳描述就是:在水中不斷改變你的手掌控水的方向。在你手掌抓水之後就開始水中推水,你的手腕向內彎曲45度角,你的掌心向外。推水是個手掌向下和朝外移動而且保持高肘姿勢的狀態。當你的手掌在通過體側時,你的身體應該朝對稱的一側滾動來幫助你向外推水。一旦你的手掌經過你肩膀的外側 -- 也就是指尖在划水的最深點 ---你的手掌應該改變方向,掌心向內、向後、稍微向上朝向身體中線。
The pull phase of your stroke should not be dominated by elbow extension, but rather by body roll coupled with the upward motion of your slightly flexed elbow.
整個推水的過程不應該是利用手肘的伸展來控制,而是藉由身體的滾動配合肘部輕微收縮的向上運動來完成。
The Recovery 回復原狀
As you lift your arm out of the water, increase the bend in your elbow. Continue keeping your elbow higher than your hand, and lead the arm swing forward with your elbow. Point your fingers backward and allow them to trail behind until you are midway through your recovery. At this point your fingers should take over the lead. Your hand should enter the water at a 30- to 45-degree angle, thumbs facing downward, to begin again with the catch.
掌你的手臂抬出水面,要增加你的手肘的彎曲度。持續保持肘部高於手掌,用你的肘部引導你的手臂擺動向前。在要回復到開始划水前的整個過程中,注意手指向後,讓它們放鬆拖著在後頭,直到要恢復到開始划水動作的中途。這時的重點是你的手指要接手成為引導的位置,你的手掌入水要在30~45度角,拇指向下,然後開始再一次的抓水。
Freestyle Breathing 捷泳的換氣
Head Position 頭部的位置
Between inhalations, hold your head so the waterline is at mid-forehead level. Exhale easily but steadily from your nose and mouth. When turning your head to breathe, maintain a straight line between the top of your head and the base of your spine.
在吸氣的時候,固定住你的頭,讓吃水線是在你前額的中間水平線,用你的口鼻輕鬆但平穩的吐氣。當你轉頭換氣時,你的脊椎和頭頂要保持一條直線。
Timing 換氣的時間點
Your shoulder should roll up and back when you stroke. When breathing on your stroking side, simply follow your shoulder back with your chin. Inhale as soon as your mouth clears the water. Your body should already be rolling back to the other side. Your chin will lead your shoulder as your face returns to the water.
當你划水時,你的肩膀應該向上和向後滾動。當你向划手的一側換氣時,只要簡單的讓下巴跟著肩膀向後轉動轉出水面即可。你一旦吐淨嘴巴內的水,空氣就會自然吸入。你的身體應該己轉回另一側。你的下巴將引導你的肩膀就像引導你的臉轉回水中一樣。
TIP Bilateral breathing, often called alternate-side breathing, requires you to change breathing sides after each stroke cycle. This skill eliminates neck and shoulder fatigue and promotes better balance and body alignment. Bilateral breathing is an essential navigational skill in open water, too.
要訣: 兩邊換氣通常稱為兩側輪替換氣。要求你在每做完一次划水循環時,改另一側換氣。這個技巧可以消除肩、頸的疲勞,提昇更佳的平衡和身體的直線性。兩邊換氣在開放水域也是很必要的游泳技巧。
Freestyle Drills 捷泳練習
Like many people who want to swim faster, you may be tempted to increase your arm turnover in an effort to increase your speed. Sounds logical. But when you look over at the fastest swimmers at your pool, they seem to be moving their arms slower than you are, not faster. What’s going on here?
就像其他想游的更快的人一樣,你可能會很想努力的加快你手臂的輪轉來增加你的速度,聽起來很合羅輯。但是當你仔細的觀察在泳池中游的最快的泳客,他們划動他們手臂好像比你的還要慢,而不是比較快。這是怎麼一回事?
The secret to faster swimming lies not in making your stroke faster, but in making it longer. Single-arm drills are a great way for swimmers, especially uncoached swimmers, to increase the length and efficiency of their stroke.
游快的密祕不在於加快划速,而是加長划距。單臂練習對於泳者尤其是未受訓練的泳客會是很好的方法。它可以用來訓練增加划水的長度(划距)和效能。
By stroking with only one arm at a time, you can examine each part of your stroke sequence in minute detail. This will allow you to uncover technique flaws as well as strength imbalances between your left and right sides.
經由每一次只做單臂划手,你可以檢測你在每分鐘內,划手連續動作中的每個部份的細節。這可以讓你看清楚你划技的缺失,以及發現左右划手所產生的不平均力道。
Single-Arm Drills單臂划水練習
When doing single-arm drills, begin your pull by flexing your wrist and digging down for the bottom of the pool. If you are using your right arm, you will breathe on your right side. When? As your right hand finishes its stroke at your thigh. You should be looking at a point between the 12 o’clock and 2 o’clock positions when breathing on your right side and between the 10 o’clock and 12o’clock positions when breathing on your left side. By learning to limit your head turn, you will keep your body in a more fluid position and waste a lot less energy. (See illustrations on page 12.)
在你彎曲手腕向池底挖水推進時,開始做單臂划手訓練。如果你練習右手,就用右邊換氣。什麼時候換氣呢?當你的右掌完成划水動作來到你的大腿時。當你右邊換氣時你的視線要注視在12點和2點鐘之間的位置,左邊換氣時則注視在10點和12點鐘間的位置。藉由限制頭部的轉動,你將可以保持身體在更流暢的體位,也較不會浪費力氣。
Count the number of strokes you take per length of the pool. If you take fewer strokes with one arm than you do with the other, you’ve uncovered a strength imbalance. You’ll want to spend more of your drill time on your “ weak” side than your “strong” side.
在每趟划水練習時都要數划手次數。如果你有一隻手臂的划次比另一隻手臂少,你就會發現兩臂划手力道不平均,你就要花較多的時間練習”較弱” 的那隻手臂。
Variations 變化練習
In addition to the one lap left /one lap right single-arm drill sequence, you can do three strokes right/three strokes left, followed by two right/two left, one right/one left, then back up the “ladder.” You also can alternate between right- and left-arm strokes with a momentary pause in between. This is known as catch-up swimming, a staple of many competitive swim programs. (picture single-arm drill)
除了單臂左邊(或單臂右邊)持續練習外,也可以右臂划三次,換左臂划三次;接著右兩次,左兩次;右一次左一次,再回到右三左三的 ”階梯式練法” 。你也可以在左右划手交換之間做一個停頓,這就像catch-up游法一樣眾所皆知,這是很多競賽練習課程的主要訓練方法。

Thumbsies (zipper drill: thumb goes to your armpit; then extend arm. Forward: keeping contact through motion)拇指觸划體側訓練
Thumbsies(又稱拉練訓練: 拇指推完水後碰到大腿,延著大腿劃過身體體側來到腋下,然後再向前伸展。在這期間拇指都要和體側接觸。)
This drill is especially helpful for swimmers who have difficulty with the finishing stage of their strokes – the recovery. Thumbsies – a drill in which you literally drag the thumb of your trailing arm along the body from mid-thigh up through the armpit – is also good for teaching you to make your hands enter the water in front of your shoulder. If one of your hands has a tendency to enter the water beyond the mid-line of your body, causing you to zig-zag down your lane, thumbsies may be a big help.
這個訓練對於那些划完水後卻很難恢復到原來體位的人(應該是指流線形體位),是很有幫助的。拇指觸划訓練—你的手臂帶動拇指,從大腿中線向上延著身體逐步的划到腋下。這也是訓練你的手指在肩膀前方入水的好方法。如果你的手有越過身體中線入水的傾向,導致你在水道內游的歪歪曲曲,練習拇指觸划的游法會有很大的幫助。

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