swimsmooth各种版本自由泳划手动作总结与汇总-如何掌握自由泳中的抓水。

各种版本自由泳划手动作总结与汇总

很重要的内容，学会抓水和拉水，事半功倍，而且使每一划都有乐趣，这资料来得太及时了，正需要。

自由泳中的抓水和拉水
http://www.swimsmooth.com/catch.html

how to go about (and how not to go about) improving your feel for the water - a much misunderstood subject.
怎样提高和怎样提不高你的水感-一个很多人都不理解的项目

Did you know?（看网页上的视频）
你是否知道。。。？
Pushing water down at the front of your stroke not only ruins your catch, it also acts to sink your legs.
在划臂周期的开始，就往下推水不仅抓不到水，还会让你的大腿下沉
This is because your body acts like a see-saw in the water -
这是因为你的身体在水中像个跷跷板
Pushing the water down lifts your front end up but pushes your legs down low into the water, creating lots of extra drag:
往下推水会让你的上半身抬起来，但你的腿也会掉到水里去，产生额外的累赘、阻力。

Does your swimming technique need more oomph? Do you lack propulsion? Long to get a better hold and feel for the water?
你的游泳技巧需要更吸引人么？你是否缺乏动力？要花很久才能拥有并感觉到水感？
Everyone would love a better catch and pull technique. Not only will it make you faster, it will also make you more efficient. This is because a poor catch and pull wastes a lot of energy - get it right and you will swim at the same speed much more easily.
每个人都喜欢更好的抓水和拉水的技巧。这不仅能让你刚快，也会让你效率更高。这是因为不好的抓水和拉水浪费了很多能量-把这点做好，你能在相同的速度下，游得更轻松
The single biggest difference between a normal swimmer and an elite swimmer is a vastly superior catch and pull. So why isn't everyone working on this secret of the freestyle stroke? Perhaps because it is the most misunderstood thing in swimming.
普通游泳者和优秀游泳者的最大区别是，超级棒的抓水和拉水。为什么不是每个人都关注这个自由泳划手的秘诀？因为这里有个理解误区
Many swimmers ignore their catch either unaware of how important it is or unsure of how to improve it. Others are going about trying to improve it the wrong way.
许多人忽视抓水，也没意识到这有多重要，也不知如何提高这技术。其他人想提高这点却走错了路子。
So what does that elusive great catch technique look like? More importantly, what does it feel like? In the article below we're going find out, starting out with some common misconceptions about the catch.
Misconceptions
这个难懂的抓水技巧到底是啥样子的？更重要的是，它的感觉是怎样的？下面的文章我们就去寻找，首先是一些有关抓水常见的错误概念。 Let's dispel some common misconceptions about the catch you might have heard:
让我们消除这些你可能听到过的常见的错误观念：

"When you get it right, you feel like you've got a massive grasp on the water, feeling a huge amount of resistance with each pull."如果你做对了，你会感到好像抓到好多水，感觉每下拉水会有很多阻力


A good catch and pull drives you forward with less effort, not more.好的抓和拉水让你用很少力就前进了

INCORRECT. A good catch will have you caressing the water, locking on and pressing the water back behind you. Contrast this to what most swimmers do - pressing the water down at the front of the stroke rather than back. Pressing water down creates a lot of pressure on the palm because you are changing the direction of the water flow (from towards you to downwards). When you change to a good technique and start to pull the water back behind you - helping it on its way - you could well feel less pressure on the palm.
不对！好的抓水能使你拥抱水，锁住并往后压水。与大多数泳者所做的做比较 - 在划臂初始阶段，把水往下而不是往后压。往下压水时在手掌处产生了很大的压力，因为你在不停地变化水流的方向（从对着你到朝下）。当你使用正确技术，开始朝后拉水，你就能感觉手掌的压力很小。


"You need to make your stroke as long as physically possible for your catch to be efficient."
你使你的划臂尽可能长，这样你的抓手才是高效的

（录像）
Andrew drops his wrists - 'applying the brakes' - as he tries to overly lengthen his stroke. This is very common to see.安德鲁手腕下沉-刹车-因为他总想着过分地伸长他的划臂。这点很常见
INCORRECT. In fact the opposite is true. In our experience when swimmers try and make their stroke as long as possible they normally over-reach at the front of their stroke. This is very hard to do without dropping the wrist and elbow. Dropping the wrist shows the palm of the hand forwards - into the water flow towards you. When you have this in your techniqu you feel pressure on the palm from the flow and most swimmers mistake this for a good catch. Ironically, dropping the wrist and elbow is one of the worst things you can do for your catch. We'll explain more below.
When you're swimming, don't try and over-reach at the front of the stroke. It's better to have slightly less reach and a vastly better catch. It'll make things more efficient and more rhythmic too.
不对！实际上相反的才是对的。从我们的经验来看，当泳者尝试并使他们的划臂尽可能长时，他们在划臂的前端过分地往前够。这就造成很难不沉腕和不沉肘。沉腕使得手掌朝前，对着朝你而来的水流。如果你是这样的，你的手掌会感到水流的压力，大多数人以为这就是好的抓水。讽刺的是，沉腕和沉肘是抓水里最大的敌人。之后我们会解释。
当你游泳时，不要过分地往前够。稍微收回点反而更好，抓水也会更好。让你更有效也更有节奏感。

You should pull through like you're describing an ‘S-Pull shape' under the body.
你应该在身体下方划S型


There are few things worse for your shoulders than thumb first hand entry.很少有比你大拇指先入水更伤害你肩膀的事情了。

INCORRECT. In centuries past, swimmers were taught to enter into the water thumb-first, then press out, sweep back in, and then finally back out as their hands swept past their thighs. This would make an S-shape. It was believed this technique would increase the length of your stroke as you were moving your hand on a longer pull-pathway under the body than if you pulled straight through. However, the benefits of doing this have since been disproved - it does not offer any advantage in propulsion versus a straight pull (see below), in fact it is slower.
Perhaps the greatest danger of an S shaped pull is that entering thumb-first is one of the leading causes of shoulder injury and pain. We suggest you avoid thumb-first entry like the plague.
不对！前几个世纪里，泳者都在被灌输大拇指先入水这点，然后外划，向后向里扫，最后向后向外地划过他们的大腿。这就是S划。它被认为可以增加你的划距，因为它让你的手在体下比直划走了更长的一条路径。然而，今天这点被证明是不对的。与直划相比，它在产生动力方面没有一点优势，事实上更慢了。
也许S划最大的伤害就是大拇指先入水是肩伤的原因之一。我们建议你像避免瘟疫一样躲避大拇指先入水 OK, that was Swim Smooth's guide on how NOT to catch and pull, so how should I be doing it instead? The Correct Catch And Pull Technique
好，以上是怎样抓不到水和拉不到水。那该怎么做才对呢？
正确的抓水和拉水技术
1. ENTRY TECHNIQUE入水技术



As your hand enters into the water, take care to make sure it does so finger-tips first, lengthening forward in front of the same shoulder with the middle finger pointing the way to the far end of the pool.
Avoid crossing over the centre line, this is critical to keeping a high elbow catch and pull through later on.
当你手入水时，注意要保证你的手如图入水，在同肩的前方先前伸展，让中指指证池子的前方。避免超过头顶中线，这对高肘抓水和之后的拉水很关键。

2. EXTENSION TECHNIQUE前伸技巧


As you reach forward with good body roll (roll being essential here), make sure you do so with the palm of the hand looking at the bottom of the pool, but with the finger tips angled slightly down.
This should be flexed from the wrist (not from the knuckles) we need to keep you palm flat and open, fingers closed loosely together.
当你伸到可以让身体良好转动的时候，保证你的手掌对着池底，但手指稍微荡下来点。手腕应该稍微朝下收一点，而不是指关节。我们要保持手掌平坦，打开，手指放松地并拢。
Avoid "putting the brakes on" by dropping the wrist and pushing forward (you'd be surprised how many swimmers do this!)千万不要沉腕+手掌朝前
3. INITIAL CATCH TECHNIQUE初始的抓水技术

At full reach and without dropping your elbow, feel like you are tipping your finger-tips over the front of a barrel (again flexing at the wrist), which will start the catch.
At the same time start bending the elbow and pressing back on the water with the forearm in a near-vertical position.
在完全前够并且没有沉肘的时候，感觉好像你把你手指点到了一只枪管的前段（再收一点手腕），这就是抓水的开始。
同时，弯曲手肘，前臂朝后压水直到几乎垂直的位置（这里我想不一定是垂直于水底面，也许小臂平行于你出发的蹬壁面即可，到底如何大家可以讨论~~）

This is what keeping your elbows high on the catch is all about.
A memorable way to think about this action whilst you are swimming is to visualise a smiley face drawn on the palm of your hand. As you start the catch, tip your finger tips down and show that smiley face on your palm to the wall you just left. This is like locking your hand in place, effectively feeling-the-water.
You will now be pressing the water back behind you rather than pushing it down.
这就是所有有关使你抓水时高肘的内容。一个让你在游泳时容易记的方法是，想象你手掌上有个笑脸。当你要开始抓水了，把手指点下去，把笑脸对着你刚离开的墙壁。这就好像把你的手锁在正确的地方，高效地感觉着水。你现在就能朝后压水，而不是朝下推水。


4. PULL THROUGH TECHNIQUE拉水技术

Concentrate your efforts on simply pressing water back behind you with the palm of your hand still looking back behind you.
Combined with good rotation, this pull through will lead to an efficient long stroke technique, but one that is not overly long.
Good job!
祝贺，你已努力地用朝后的手掌朝后压水了
结合良好的转体，拉水就能自然形成一个高效的，长距的划臂，但千万不要过长（大概意思是不用一路推到大腿吧）

干地漂亮！

Summary总结
When you get the catch and pull through right it feels like a smooth flowing action, it feels easy but gives you great propulsion. You will have an awareness that you are using your larger pectoral and latissmus dorsi muscles (pecs and lats) to drive and time the movement.
当你感觉抓水和拉水都是很流畅舒适的动作时，就会感觉很轻松但有动力十足。你会意识到你在使用胸大肌和背阔肌发力并能对移动时机控制好

最终完整总结：
1. 入水：  
   侧滑体位，平滑水平、轻柔入水、不要气泡（）；入水位置，身体中线（头）和肩膀之间，建议稍宽，采用宽轨入水；
   表位置：  右手：1点半；左手10点半；
2. 抱（拉）水：
   缓慢温柔，到身体中线附件，此时距离身体大约15～20公分；
   路线：  右边：1点半到12点；左边：10点半到12点；
   保持高肘；
3. 推水：
   匀加速向后推水；保证接近中线附近，使用最佳的路线，获得最大前进动力；
4. 出水：
   自然提肘，前臂、手指放松；
5. 空中移臂：
   较快速度，保持高肘，呈宽轨，接近水面移动。

赞一个，很不错的资料。

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