freestyle - Narrow Your Shoulders
by Glenn Mills
How you present your body to the water in swimming is an important part in maintaining momentum. If you look at your body as a cross section from the front, you'll be amazed at just how much area you're taking up. Here's a quick thought for freestyle that should keep you moving forward smoothly instead of plowing through the water. 游泳时身体在水中的姿态对于维持动力很重要。如果从正前方把自己的身体看作一个横截面,你会为自己占据那么大的面积而大吃一惊。针对自由泳,这里有个简捷的方法可以使你流畅前行,而不是如耕地般奋力刨水。
Why Do It:
Staying as narrow as possible when you swim makes your body more efficient, and allows you to slip through the water with less energy. This also will allow you to achieve higher speeds due to the reduced resistance you're presenting.
为啥这么做
尽量缩窄身体会使你在游泳时更有效率,在水中滑行时耗费更少的能量。由于减少了身体阻力,这么做可以让你达到更高的速度。
How To Do It:
1. Swim freestyle as you normally would, but focus all your attention on the relation between your shoulder and your cheek.
2. As your hand moves into the extension, you should feel your shoulder sliding, or pressing against the side of your face.
3. Hold it there prior to starting your pull to maximize the streamlined position you're creating.
4. Make sure you focus on this when you take a breath. Breathing is the spot where most people allow a space to form between the head and shoulder. They allow the arm to separate from the cheek in order to create a bracing effect, or leveraging action. The lower arm is productive in pushing the head to air, but isn't very effective in allowing you to move FORWARD. It also creates a much WIDER cross section to push through the water.
如何做
1、像你通常游自由泳那样开始游,但把所有注意力集中在肩膀和颊部的空间关系上。
2、当手前探至肩部延长线位置,你应该感到肩膀滑过或挤压同侧面部。
3、在拉水前保持这种挤压感,以便最大限度地保持流线型。
4、保证在呼吸时注意力仍集中在这个技术点上。呼吸时,大多数人会在头部和肩部之间形成一个空间。上臂与颊部分开以产生支撑效应或杠杆作用,前臂则使头部上抬到空气中。但这些动作在推进方面不太起效,而且还会使对水的横截面积大大增加。
How to Do It Really Well (the Fine Points):
To give yourself a chance to focus on how this is supposed to feel, try some swims with limited, or no breaths. This gives you a chance to feel how the shoulder connects with the face. Keep the head as stable as possible with your eyes locked on the line on the bottom. It's great if you're the only one in your lane, or if you're swimming one at a time without the worry of running into someone. As you reach forward, feel your body slip through the water and how you fly with lower effort.
如何真正做好(细节)
给自己一个机会集中注意力感觉这个动作,先试着游时不换气或少换气。这个练习会让你感觉到肩部是如何与面部发生联系的。尽可能地保持头部稳定,目光锁定池底线。如果泳道里只有你一个人当然好,或者暂时霸占一个泳道也能让你在练习时不必担心与别人相撞。向前游进时,注意体验身体在水中用更少的力气如飞般滑行的感觉。
There are many ways to learn how to master this type of skill. Balance is of ultimate importance, so while trying to achieve this (especially when breathing) also try to get your hips up behind you. While this IS ultimately a balance issue, if you're having problems achieving narrow shoulders during your breath, you may want to revisit some of the more basic balance drills. If you're a fairly accomplished swimmer, this is a good focal point to keep in mind when you're really cranking. Remember, the higher the speed, the greater the resistance. By focusing on staying narrow, you'll reduce your surface area, and crank faster with less effort. Always the goal in fast swimming.
掌握这种技巧有多种方法,平衡是最重要的。所以在练习夹肩时(特别是在呼吸过程中)也要努力保持髋部不沉。夹肩练习归根到底是个平衡练习,如果在换气过程中无法做到夹肩,你可能会有兴趣做些更基础的平衡练习。如果你已经是名相当成功的泳者,在你加速游进时也应谨记这个技术要点。要记住,速度越快,阻力越大。集中注意力保持夹紧状态,你会减小表面积,从而以更少的力气游得更快。在快速游泳训练中,这永远是我们的目标。