自由泳技巧-戴划手掌划臂动作练习 P-Unco Drill

Purpose

• This is a progression of the Unco drill
• Performing Unco with paddles increases the surface area of the hand, which improves your awareness during the catch phase at the front end of the stroke
• Small doses can make a nice change to your routine
• Helps you develop rhythm and timing of your stroke
• It brings many stroke elements together, forcing you to time your catch, pull and body rotation correctly
• It also can help tune your breathing timing to the rotation of your body
• Wearing the paddle forces you to think about getting a great catch as you breathe, particularly wearing corrective paddles such as the Finsi freestyler and Agility paddles
• Remember if the drill is tough you’re probably highlighting an area of your stroke that needs some work, so stick with it!
  

P-Unco Drill

Key Points

• Short for paddle-uncoordinated, this is a challenging drill, most suited to upper-intermediate and advanced swimmers (but everyone should give it a go!)
• Use fins, push off and pull with one arm wearing a paddle, with the other by your side
• Breathe away from the stroking arm
• Make sure you rotate your body to both sides, by driving the non-stroking arm shoulder down, using the mantra:
  

Stroke and dip…

Think About

• Tune into getting a great catch with the stroking arm as your breathe
• You should feel a surge forwards as you generate propulsion with one arm
• If you feel like you’re bobbing up and down you’re probably pressing down too much at the catch causing your legs to sink, creating drag rather than pushing the water backwards
  

The King of Drills

• We call Unco the ‘King of Drills’ because it is beneficial to almost every swimmer, even elites
• No other drill works as well to put all the elements of the stroke together in the right timing
  

Progression into full stroke

• You’ll feel the magic of P-Unco when you swim freestyle immediately after performing the drill
• Remove the paddle, keep the fins on and feel the easier rhythm and timing of the stroke- for some it can be a revelation!
  

高阶段练习模式
目的几个我描述一下
1.加手的表面积,从而提高你的抓水
2.帮助你发展你的游泳的节奏
3.正确的身体旋转
4.帮助调整你的呼吸时间

这个练习很难

今天才真正体会到：练习自由泳最重要的是打腿练习和单臂自由泳（加打腿、呼吸）练习，其实单臂自由泳也是变相的打腿练习。
很难+1

单臂自由泳是练习左右平衡的能力及打腿与上肢动作、转动呼吸的配合能力。

单臂自由泳是练习在加上手臂动作后还能用腰启动打腿，当然也是练习拧腰，或者再可以说打腿是拧腰的前提，否则你的躯干就是铁板一块。

其实还有很多练习方法，这么说吧，如果只是一般的划拉几下，那就不需太下什么功夫，正像好多人那样，比划比划就算会了，但如果你对自己要求很高，希望能更深入的了解自由泳的真正技术，那可能就要不断的学习，不断的尝试各种方法。弯路算不上，顶多就是学的东西太杂了，搞不清哪个更实用些了。

单臂自由泳划臂呼吸时不停地打腿，这是我现阶段最需要掌握的。

有时候电视报道国家游泳队训练画面，很多人都在单手扶板游

握拳游，单手游，夹板游，浮板等等训练手段确实有不同的效果，深有感触，各有各自的作用，不能相互代替的。