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水上芭蕾 发表于 2012-8-31 15:53:33
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示范者,当时(2004年)女子35-44岁组蛙泳世界记录保持者...
Photo #1—Streamline
Here in the streamline position, I am focusing on keeping the forward momentum from the previous stroke cycle. My hands stay near the surface of the water and do not dive downward.
图1——直体
保持流线体位,专注如何保持(上次划水周期的)向前惯性。手近水面,而不是向下深插。
Photo #2—Press to “Y” Position
As I press my hands outward into the “Y” position, I am pressing my chest toward the bottom of the pool. My hips are rising to the surface of the water. Again, my hands stay near the surface of the water and do not dive downward.
图2——压臂成Y型
手臂外压成Y字型,同时向下压胸,臀向水面上抬。同样,手近水面,莫向下深插。
教练:头向下、手掌向外朝向池壁(谓corner),衔接insweep的启动
Photo #3—Insweep
My focus on the arm insweep is to accelerate strongly, bringing in my arms and hands toward my chest. I keep my hands out in front of me, not letting my elbows go behind my shoulders.
图3——内划
手臂快速内划,加力向胸部移近。手位在胸前开外,肘莫越过肩部。
教练:内划过程中保持高肘,快速挤压手、前臂、肘。
Photo #4—Insweep, Underwater View (same view as Photo #3)
At the same time that I am insweeping my arms, my hips are coming forward, and I am just starting to draw up my legs for the kick.
图4——内划,水下视角(同图3)
内划同时,臀保持向前(拖髋?),准备收腿踢水。
Photo #5—Recovery/Dive Forward
Don’t lift your head to breathe. I try to keep my head in alignment with my spine while taking a breath. My goal is to launch myself quickly forward,
recovering with my hands above the surface of the water. My focus is to launch forward and not down into a streamline position.
图5——收臂、前插
莫抬头换气,换气时尽量保持头位与脊柱在一条线(颔下巴)。手臂在水面、快速前扑。注意,是前扑伸直成直体位、莫向下潜。教练:从内划到收臂的转换,手臂挤压前伸动作要快,不能慢、不要失速(印象中,有个奥运冠军指导蛙泳的视频,为了让学员理解这个急速前伸动作,口中发出短促的“呼...")。换气保持头低位,眼看水面。想象是在用头顶向前入水,而不是用前额入水。
Photo #6—Kick Finish to Streamline
I focus on power from my kick rather than rushing it. This helps me keep my stroke smooth and gives me time to finish each kick with my feet together. While I am completing each kick, my hands and arms are stretching forward into alignment, getting ready to start the next stroke cycle.
图6——踢腿结束至直体
蹬腿莫急,专注于蹬腿力量,这有助于划水平滑、给足时间完成每次蹬腿。蹬腿同时,手臂向前伸直,准备下一次划水周期。
教练:保持窄膝(膝间距在踝关节间距内),每次蹬夹水充分完毕至双脚并拢(feet together)、略有下压以获得最大推进力并有助于提臀(蝶腿吗?)
原文见http://www.swimmingworldmagazine.com/premium/samples/200401SM.pdf
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