Breaststroke - Front Scull - CLASSIC蛙泳：前方浆式划水（标准动作）

小臭贝

Posted by Glenn Mills on Dec 29, 2006 11:00AM



格伦·米尔于2006年12月29日上午11:00发布此文



This is one of the first drills we posted, way back in July 2003. We're revisiting this because sculling NEVER goes out of style. Also, next week, we'll show you a great athlete doing this drill, just much better.
早在2003年7月，我们就发布了有关浆式划水动作训练的文章。今天我们又旧话重提，因为浆式划水动作训练“永远不会”过时。下周我们将向读者提供一位杰出的运动员进行浆式划水动作训练的有关文章，其训练内容更精彩。

Learning the proper way to swim breaststroke means understanding just a bit about the pull. For years, I've watched people yank their hands backward to secure a GREAT BIG, then get STUCK there because they have so far to go to recover the hands. The resistance they create destroys the positive benefits of the pull. They get a little bit farther down the pool, but with a tremendous amount of effort.
要学会正确的蛙泳姿势，就要了解划水。多年来，我见过许多人向后猛力划手以获取“强大推进力”，但由于双手复位划程太远，身体“几乎停在原位”。因为猛力向后划手产生的阻力抵消了其产生的推进力。虽然在池里也能游一小段距离，但却消耗了巨大的体力。

WHY DO IT:
为何进行训练

Learning the feel of sculling will not only help your breaststroke but also help EVERYTHING you do in the pool. For breaststroke-specific reasons, the front scull will show you the exact movement your hands should do during the outsweep of the pull. Rather than forcing the hands out, you’ll learn to work with the water.
领会浆式划水动作，不仅对蛙泳，对泳池里“各种”泳式都有帮助。就蛙泳来说，前方浆式划水动作就是手部向外划水产生推进力时的正确动作。比起费力外划双手，学习与水配合更加有效。

HOW TO DO IT:
如何进行训练

There are many ways to practice your sculling. The Endless Pool is fantastic for this. If you don't have an Endless Pool handy, then a stretch cord tied to one end of the pool is also a great tool. FINALLY, if you don't have an Endless Pool or a stretch cord, then you can do it the old-fashioned way - just go back and forth in a pool.
有多种方法可以练习浆式划水动作。在无极泳池里练习最佳。如果没有无极泳池，就用一根拉绳系在泳池的一端。“最差条件下”，如果既没有无极泳池，也没有拉绳，那就用最老式的方法，在池子里来回游着练习吧。

One thing you should do, to really isolate this move, is use a pull buoy. With a pull buoy, you don't have to think about keeping your feet up. Also, if you want to really turn this into a workout, put on some hand paddles. When you put on your paddles, make sure there is no wrist strap. This way, if you try to pull, the paddles may simply fall off during the recovery.
练习者在作浆式划水分解练习时，必须使用拉力浮标，这样就不必考虑双脚上浮的问题了。如想做到真正的训练，可使用划手掌。配戴划手掌记住不要系腕带，这样，如果试图划水，蛙掌在双手复位时就会脱落。

1. Lie flat on the surface of the water, allowing the pull buoy to bring up your hips.
1、平直漂在水面，使用拉力浮标托起臀部。

2. Simply 'sweep' your hands out to the side, then back in - kind of like a windshield wiper. Think about cutting the side of your hand through the water, rather than PULLING on the water.
2、双手“扫”向两边，再“扫”回来（类似汽车雨刮器）。试着用手侧切水，而不是划水。

3. As you slice your hands sideways through the water, pitch them slightly to always be gently pushing the water back.
3、双手向两边切水时，手掌稍作倾斜，轻轻将水拨回。

4. Focus on what your head and body are doing. As you sweep your hands back and forth, see if you're bouncing up and down. If so, you're trying too hard, and pushing DOWN on the water. Stay as stable as possible.
4、注意头部和身体在双手来回运动时，是否上下起落。如是，则是动作太猛并向“下”划水造成的。尽可能保持头部和身体的稳定。

5. When it's time to breathe, simply lift your head quickly and grab a breath. Put your head back down, and continue.
5、呼吸时，只需快速抬头吸气就可。低头至原位，再继续抬头吸气。

6. You'll be using your wrists a lot in this drill. Remember to pitch the hand at the wrist inward and outward rather than just pushing your arm back and forth.
6、这一训练中经常用到手腕。记住通过向内向外旋转手腕来倾斜手掌，而不是单纯的来回

BONUS:
特别提示：

Put on some paddles and see what the extra surface area does for the amount of effort required. You'll find that this feels great! It's the feeling you want to achieve when you take them off. Increase the surface area when you take the paddles off by making sure your fingers are pointed DOWN toward the bottom, and not just out to the side.
戴上划手掌，看看同样的力量下，增加的划水面积带来什么效果。感觉很棒吧！那就是脱掉划手掌后，我们要找的感觉。脱掉划手掌，增加划水面积，注意手指向“下”指向池底，而不是向外侧。

The fine points of this drill are dependent on FOCUS. Think about staying stable, and not bouncing. Feel what your upper arm is doing or NOT doing. The idea is to use mostly the forearm and wrist for the outsweep. The upper arm will move a little, the forearm will move a little more, the wrist still more. If your shoulders are getting sore, you're probably using too much of your arm. Your forearms should be what gets sore or tired.
做好本篇训练需要思想的“集中”。记住保持稳定，避免头部和身体起落。感觉大臂的状态及“不应有”的动作。主要使用小臂和手腕完成划水。大臂做小动作，小臂动作就会比大臂略大，手腕更大。如果肩膀酸疼，可能是臂部动作过大。正确的姿势应该使小臂感觉酸疼或疲劳。

This drill is all about isolating a simply move. Start slowly, and really FEEL what the hands are doing. See how slowly you can move your hands but still move forward. As you gain mastery of the sculling action, start to go faster and faster. This can also help to develop great hand speed.
本篇训练只是一步分解动作。开始时动作要慢，“感觉”双手动作。在保持前进的状态下，双手尽量慢划。当掌握了浆式划水动作后，再增加划手速度。通过这一训练，也可以帮助练习利用手部动作增加游速。