4. Push Hands with Fins
Kicking in streamline with fins, slowly push the back of your hand into the water up to your wrist and push it gently but firmly forward until it has moved past your shoulder.
You'll know when to switch sides when the pressure on the back of your hand drops (because your hand has moved from a vertical position to an angled position).
Then switch sides with a stroke smoothly but crisply.
Breathe on your side and then repeat.
Try this on a 3-4 second count. Use your kick to provide stability and to keep you moving forward.
As you grow familiar with the drill, try relaxing your shoulders and focus on swinging your elbow away from your body to initiate the recovery motion.
Then when you swim, do the same thing, but with your hands just above the surface of the water during the recovery phase.
Overall, to gain more awareness of your arm recovery, shoulder position, body position and tension level, slow….things….down.
4、戴脚蹼练习
戴脚蹼进行拉链手练习,开始回臂时手在水里,慢慢感受水流对手背的压力。然后慢慢抬高手到水面上方,做同样的回臂。
提高你回臂时对手臂,肩膀位置,身体位置和身体紧张程度的感知。把一切先慢下来。5. Full Stroke Focus Points
Relax your shoulders. Sounds simple but for most swimmers it's challenging.
Keep your elbow wet. Leave your stroking arm in the water as you finish your pull. This helps remind you not to pull your elbow across your body as you prepare for the recovery.
Swing wide, then high. Most of us will instinctively pull back and then try to swing the elbow up. Problem is, your shoulder is already jammed and the best you'll be able to do without hurting your shoulder is to swing far too wide on the arm recovery.
Shun the Zipper. Avoid the zipper drill or anything where you trace your hand along your body during a recovery motion. Try it on dry land - you won't be able to lift your elbow very high above your shoulder while your hand is touch the side of your torso - and you shouldn't (unless you're a super-flexible Olympian or pro-triathlete who can afford shoulder surgery).
5、配合游注意要点
放松你的肩膀。听起来容易,但大多数做不到。
保持你的肘部湿润。划水结束时,保持手臂在水里,避免你划水结束时,手臂越过你的身体
移臂要宽,要高。大多数人本能地往后拉,然后向上甩肘部。你能保护你肩膀的办法是,让移臂在宽轨上进行。
避免拉链手练习。在陆地上做这个练习。移臂时要避免肘部过高,除非你是超级柔韧性的奥运选手或者是能负担肩部手术费用的铁人三项运动员。
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