freestyle swimmers constantly rotate from side to side on the long axis. This movement helps swimmers get the most out of each stroke and move efficiently through the water. This iSport Lesson will walk you through a few drills that teach proper freestyle rotation.
Using your hips and shoulder, roll to one side until your body is perpendicular to the bottom of the pool. Your shoulder should be out of the water.
用你的臀部和肩部,滚动你的身体直到身体垂直于底部的游泳池。你的肩膀应该出水。
Your roll won't be this exaggerated when you swim normal freestyle, but you should get used to using your hips and shoulders to roll from side to side as you stroke. Because it's difficult to feel feedback in the water, lots of swimming drills exaggerate body movements. The no-hands freestyle drill will both strengthen the muscles you need to rotate and familiarize your body with the movement.
当你正常游自由泳你可以不用那么夸张,但你应该习惯用你的臀部和肩膀做滚动。大量的夸张的肢体动作,会妨碍你感受水。无手的自由泳训练将会加强肌肉的感知在你需要旋转的时候。
The next freestyle body roll drill adds the kicking component to your body roll. This teaches you to be comfortable on your side, and how to maintain streamlined position even when not on your stomach.