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[SwimSmooth] 自由泳手臂技巧-断箭手臂练习 Broken Arrow Drill

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水将军 显示全部楼层 发表于 2015-8-15 10:18:09 |阅读模式 打印 上一主题 下一主题

Purpose

  • This drill is designed for swimmers with tight upper backs and shoulders to help you loosen off
  • It helps you relax your arm and shoulder while recovering over the top of the water
  • It enables you to focus on how your hand is entering the water
  • It’s a derivative of 6/1/6 and should always be performed wearing fins
1.jpg Key Points




  • Kick on side and without delay raise your top hand above your head vertically and pause there for two seconds – your ‘arrow’
  • Then bend the elbow and spear into the water hand entering in line with your shoulder
  • Rotate onto the other side by catching and pulling through with the lower arm, take a breath, lift it up and pause again vertically for  two seconds, using the mantra:
Up–break–spear in–breathe
Relax your shoulders




  • Think about relaxing the shoulder joint allowing your arm to sink into it while it pauses before you break the arrow
  • This helps improve your swimming posture by engaging your scapular (shoulder blade)
  • Once you’ve mastered the rhythm of the drill ensure you'll still keeping that lead arm in line with your shoulder with your middle finger pointing forwards and arm in the correct catch set up position
1.jpg

精彩评论47

清华 显示全部楼层 发表于 2016-7-25 16:05:35
自由泳练习方式多样,希望各位可以找到适合自己
灰熊喱嗨 显示全部楼层 发表于 2015-8-18 00:05:28
其实就是我们初学过度到高肘的练习方式之一。可以尝试。非常好。感恩
bdhjdy123456 显示全部楼层 发表于 2015-8-26 14:23:38
{:9_295:}{:9_295:}{:9_295:}
小宾宾 显示全部楼层 发表于 2016-6-24 17:15:15
赞,真辛苦!!!!
jimmy 显示全部楼层 发表于 2016-6-25 09:50:03
谢谢!!!希望分享更多的福利贴!!!
瞎ice娃娃 显示全部楼层 发表于 2016-6-25 11:27:31
自由泳练习方式多样,希望各位可以找到适合自己的!
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