BBC 游泳教学片精华 (整理帖 更新于2012-8-6)

猪八戒

BBC 游泳教学片-爬泳

Mark Foster

1970年5月12 日
身高: 1m 98cm
体重: 93kg
50m :
21.13secs
训练指导（伙伴）: Colin Jackson

下载：
http://news.bbc.co.uk/sportacademy/hi/sa/swimming/video_masterclasses/newsid_2134000/2134309.stm

原文 （由seeeker听写）

Hi, I am Mark foster. I
am world champion and world record holder of 50meters free style.

I am
going to give you some tips on swimming front crawl. front crawl is not only the
fastest and strongest stroke; it is also a great fun too. There are 3 parts of
swimming front crawl: the legs, the arms, and finally the
breathing.

First is to do with your legs, not only is it important to
learn to kick greatly. A. because, it will keep you float also your legs detect
the speedy of your arms. Try to kick from the hips. The important is to keep
your legs straight with slightly bent in your knees. My special tip is: when you
sprinting, keep your legs faster. Because the faster the legs go, the faster the
arms go. And when you swim longer distance, keep them slowly, (be)cause only
legs balance the swimming （听不太清，可能是这个意思）.

The arm stroke is the most
important thing because 85% of your propulsion comes from your arms, and only
15% from the legs. To help to make you stroke longer, (when “S”), when your hand
is exiting out of the water. You should be brushing your thigh at the back of
your stroke, and then to make your elbows higher, try to brush the surface of
the water with your arms as you coming through. Underneath of the water is very
important, you start out with an outward motion, an inward motion, and finally
outward again. Exiting near your legs, like an “S” shape. My tip to help your
arm movement would be fingers dragging the surface of water and when exiting the
water, sweep your hips.

Finally breathing, this is the hardest part of
stroke. Try breathing every 3 strokes; so you will be breathing on both sides.
And while breathing, try to keep your month half-in and half-out of the water.
This will keep your body flat while swimming.

So remember, kick from your
hips, elbows high, and “S” shape under the water. That is my guide for free
style.

翻译 (qudodo)

大家好，我是Mark
foster，50m自由泳的世界冠军和世界纪录保持者。

我将给你们一些自由泳方面的帮助。自由泳不但是最强大，最快速的泳姿，而且它还给我们带来极大的乐趣。自由泳分为三个部分：腿，臂，呼吸。

首先看腿部动作，学习打水非常重要。因为，打水不但使你身体上浮而且可以帮助加快臂的速度。试着通过臀部发力打水。重要的是保持腿伸直，膝盖轻微弯曲。特别提示：短距离项目时，保持快速的打水。因为打水的速度越快，臂的速度也相应越快。而在游长距离时，应保持较慢的打水频率，因为它只起到平衡身体的作用。

臂部动作至关重要，因为85％的推动力来自你的手臂，而腿的推进力仅仅只占到15％。为了让你的划程更长（“S”路线），首先当你的手正要离开水面，你的手应该轻轻刷过你的大腿，接着保持高肘姿势，让你的手臂在水面上轻轻滑过。水下的部分非常重要，手臂先是向外划水，然后向内，最后再向外，贴着大腿出水，整个动作成“S”型。我的提示是手臂出水时应从臀部扫过，出水后从水面上拖过。

最后我们讲呼吸，这是自由泳的难点。试着3次划臂1次呼吸，这样你可以两边轮流呼吸。当呼吸时，保持你的嘴里虽然有水，但仍可以自由呼吸。这可以让你在游的过程中身体水平。

记住，臀部发力打水，高肘，“S”型划水。这是我关于自由泳对你们的指导。

注：
detect
= 根据后面的“the faster … the faster”，我没有直译它。
dragging =
用这个词，我想作者是想强调肩部发力，而臂自然下垂，保持高肘姿势。
Half in & half out =
原来有人问过这个问题，这种状态可以即让你不会因为过分转动头部而导致身体下沉或者变形，也可以保证你自由呼吸。应该说是最理想的呼吸状态。

不当的地方请各位指正！

BBC 游泳教学片－蛙泳

Heidi Earp

1980年12月20日生
英国短池100m 和 200m 蛙泳记录保持者
身高 1。70m
体重：
61kg
教练： Bill Furniss

这个教学片源于 ＢＢＣ ，一共四种泳姿，今天是蛙泳。[url=http://bbs.chinaswim.com/"http://news.bbc.co.uk/sportacademy/hi/sa/swimming/video_masterclasses/newsid_2135000/2135639.stm"]http://news.bbc.co.uk/sportacademy/hi/sa/swimming/video_masterclasses/newsid_2135000/2135639.stm[/url]

----------------------------------------------------------------------------
原文 （seeeker听写）：

Hi, I'm Heidi Earp. I am the bronze medalist of European short
course championship. I am here to give your some top tips of how to swim
breaststroke. To make it easer, I have divided the stroke into 3 different
parts: legs, arms, and body.
Right, we will start with your legs, bring your
feet up to your bottom, turn your feet out, and kick back before straitening of
your legs. Remember to make sure that the outwards and inwards movement is not
too wide. And Heidi special tip is: one of the best ways to develop a powerful
leg kick is to practice vertical kicking.
Moving on body and breathing, the
most important thing is to keep you body at surface level. It will help the
stroke if you can make you body lift and drop, it is called undulation. Practice
lifting your shoulder and chest as your arms pull so that your shoulders are
clear of the water. Heidi special tip: keep your hips level in the water. If you
undulate half your body too much it will create resistance and slow you down.

And now onto your arms. The secret of the arms is to press out-and-round
with the hands, and then tuck your elbows into your chest to complete the full
circle. And Heidi’s special tip is that the arms and hands move as one unit to
increase the surface area to pull with.
So remember draw a full circle of
the arms, undulate the body, and make sure your legs’ movement is not too wide.
And that is my guide to breaststroke, good luck.
--------------------------------------------------------------------------
译文： 美人鱼666

你好，我叫Heidi
Earp.我是欧洲短距离比赛的铜牌得主。在此，我给大家推荐几点关于怎样游好蛙泳的行之有效的小贴示。为了简单起见，我把此过程分为三个不同的部分：腿、胳膊和身体。
好的，我们先从腿开始，将脚从最底端向外，在缩紧腿前收脚。记住要确保腿向外和向里的活动范围不要太宽。Heidi
的特别贴示是：增强你蹬腿的力量的最好的方法之一就是要练习成垂直方向的登夹腿。
身体移动和呼吸，最重要的一点是要使身体保持在水平面。如果你能使你的身体上来下去（叫做波动）的话，将有助于你的划动。练习当你向外推胳膊的时候抬起你的肩膀和胸部，这样你的肩膀就可以不受水的阻力的影响了。
Heidi的特别小贴示是：保持你的臀部在水里。如果你使你一半的身体波动太大的话，将会增加阻力使你速度减慢。

现在，再说胳膊。胳膊的秘密是与手一起向外呈圆弧状推压，然后缩紧胳膊肘至胸前来完成整个的圆圈。Heidi的特别小贴示是：胳膊和手作为一个整体来拓展向前进的水域。

因此，记住划一个大的圆圈，使身体波动，使腿的活动范围不要太宽，这就是我游好蛙泳的指南，祝你们好运。


不一定很贴切，请高人指教。

BBC 游泳教学片-仰泳




Sarah Price

1979年4月 19 生
身高：1.65m
体重： 65.3kg

200m 仰泳: 2mins 4.44secs
教练: Rhys Gormley

游泳教学片可从以下网址下载：
http://news.bbc.co.uk/sportacademy/hi/sa/swimming/video_masterclasses/newsid_2134000/2134817.stm


---------------------------------------------------------------------


原文解说 （由seeeker听写记录）：

I'm
Sarah Price. I am the fastest female backstroke in the world. And I am here to
help to give you some top tips on backstroke. I have broken the stroke into 3
areas: the legs, the arms, and the body action.

First your legs, try to
make fast and continuous kicks. Keep your knees slightly bent, your toes should
make small splash all the time. Try to keep your hips as close to the surface as
possible without arising above the surface. My special tip is: try to kick from
the hips not from your knees.

Now with your arms. Your arms should make
a circular action. When your hand enters into the water, your arm should be as
straight as possible. On the under water phase, you should try to copy the
letter “S” shape. My special tip: when hand enters the water, try to catch the
water as early as possible. By doing this you should be able to pull faster
through the water.

Now on to your body. If you want to swim faster, you
need to be as streamline as possible. To help with this, you can let your hips
and shoulders roll slightly. Try to keep your head as still as possible. To help
with this, you can try to lift your head slightly upwards. And my special tip
for this is to try to get the shoulders to come out of the water on each of the
stroke.

And so to recap: try to kick from the hips and not the knees;
try to create “S” shape in the underwater phase, and finally let your hips and
shoulders roll. And that is my guide to back-crawl, have fun.


------------------------------------------------------------------------------


译文: qudodo

我是Sarah
Price，世界上最快的女子仰泳选手。我在这里将给你们一些关于仰泳方面的指导。我将把它分成3个部分来逐个讲解：腿，臂，身体动作。


首先是腿，尝试快速连续的打腿。保持膝盖轻微的弯曲，脚趾尽量少的打出水花。臀部尽量接近水面但不要超出水面。特别提示：通过臀部发力而不是膝盖。


现在再来说手臂。臂应该做圆周运动。当手入水时，尽量保持臂的直线型。在水下阶段，你应该保持“S”型划水。特别提示：当手入水时，尽可能早的抓水。要做到这点你应该加快划水的速度。


最后讲身体。如果你想游的更快，你需要努力保持身体流线型。做到这点，你可以让你的臀部和肩膀做轻微的转动。试着保持头部不要动。做到这点，你可以试着让头部稍稍上抬。特别提示：试着在你每一次划水时让肩部都超出水面。


最后重复一遍：臀部发力而不是膝盖；水下阶段保持“S”型划水；最后让你的臀部和肩膀轻轻转动。这就是我关于仰泳的指导，祝你们开心。

BBC 游泳教学片-蝶泳



James Hickman

1976年2月2日出生
身高1。83m
体重
73kg
50m 蝶泳 23。91 秒
教练： Terry Dennison

游泳教学片可从以下网址下载：
http://news.bbc.co.uk/sportacademy/hi/sa/swimming/video_masterclasses/newsid_2134000/2134870.stm


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原文解说
（由seeeker听写记录）

Hi, I am James Hickman. I am now going to give you some
tips on butterfly. Some people said it is the hardest stroke. I don’t think so.
I have been doing this for sometime. But I am the fastest butterfly swimmer in
the Europe. So take a look at this.

I divided the stroke into 3
different areas: arms, legs, and body.
我把蝶泳动作分成三部分： 手臂（动作），腿部（动作），和 身体。


We are going to start with some arms and breathing exercises on land. In
butterfly both the arms move together like this, and when you want to breathe,
your head comes up as your arms push through the water, and then goes back down
on the recovery. The pull and push phase in butterfly is termed a key hole
because your arms describe a key hole like this “out-in-out”.
My special
tip, the Hickman tip is to keep your elbows very high when you are doing this
because you get most amount of force in this position to push through.

首先是手臂（动作）和呼吸。蝶泳时，两臂是同时运动 （演示动作）。
呼吸同时，手臂划（推）水，出水和空中移臂时头入水。

划水和推水的动作象是在走一个“锁孔”的形状 （有点象8字型--seeeker)：“ 外－内－外”的划水路线（演示动作）。
我的小窍门是：高肘划水可产生最大的推力 （演示动作 ）。

Now we are going to move to the other end
of the stroke: the legs. Butterfly leg kick is like crawl-like kick except for
the fact that both feet move together. The kick started from the hips, as the
hips go in the air, the legs bend the feet kick down. A good tip is to turn your
feet in slightly and keep your toes pointed all the time. My special tip, James
Hickman special tip is your legs have the biggest muscles so you train them, you
butterfly will be a lot of better.
腿部：蝶泳腿有点象自由泳腿，只是两腿同时动作罢了。

打水从臀部发力，臀部出水时，腿略弯，向下打水。有效的方法是：打水时，（脚略微内转使）大脚趾相对
。我的一点体会是：腿部训练非常重要，因为腿部肌肉力量大，把腿部动作练好了，你的蝶泳就会有很大提高。

The next part of the
stroke we are going to move to is the body, it is really important in the
butterfly stroke to get the undulation right. That is the up and down movement.
When the head goes up the hips goes down. Try to make sure you get your head
under the water by tucking your chin on your chest, and if you breathe every 2
strokes that will help the timing and the rhythm of your stroke. My top tip is
if you get the rhythm of the stroke right, you will be able to do butterfly.

身体：
掌握好身体在水中的节奏至关重要。节奏就是身体在水中上下的运动。抬头时，臀部下沉。注意：保持头在水下正确的动作是下颌贴近胸部。2次动作呼吸一次可使你能保持动作配合和节奏。我的诀窍是：保持身体在水中的（正确）节奏，你能游出（不错的）
蝶泳了。

With the timing in butterfly being so important, let’s go through
that order one more time: as your hands go in, kick down; push through the water
in your key hole and kick down as your arms go out; keep your head down, and
then kick down as your hands go in. pull through the water and then just as your
hands coming to go out breathe and kick down, butt your head down and hands in.
Quite complicated but I am sure you can do it. Give it a go!


因为蝶泳动作配合及其关键，我再重复一下动作配合步骤： 手入水时，腿打水；手臂在水下是“锁孔”路线划水时，保持头部（在水下）贴胸部
（低头）；然后，腿打水时手入水；手臂划水，在手即将出水时呼吸并打腿，头钻入水下，手入水。（演示动作)

So remember, keep
your head tucked into your chest, keep that key-hole shape with your arms and
breathe every 2 strokes. That is my guide to butterfly swimming, get
flying.

原帖位置:

自由泳 BBC游泳教学系列
蛙泳 BBC游泳教学系列
蝶泳 BBC游泳教学系列
BBC游泳教学系列——爬泳/蝶泳/蛙泳
flash视频

下载位址: 可用快车下载

爬泳
rtsp://rmv8.bbc.net.uk/news/olmedia/cta/sport/academy/swimming/mc/foster/freestyle/256k.rm
蛙泳
rtsp://rmv8.bbc.net.uk/news/olmedia/cta/sport/academy/swimming/mc/earp/breaststroke/256k.rm
仰泳
rtsp://rmv8.bbc.net.uk/news/olmedia/cta/sport/academy/swimming/mc/price/backstroke/256k.rm
蝶泳
rtsp://rmv8.bbc.net.uk/news/olmedia/cta/sport/academy/swimming/mc/hickman/butterfly/256k.rm
转身
rtsp://rmv8.bbc.net.uk/news/olmedia/cta/sport/academy/swimming/mc/price/backstroke_turn/128k.rm

/:A001? /:A001? /:A001?

/:A023? 不错顶上去！

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