自由泳：起伏训练(Goswim:Freestyle - Loper Drill)

shaykh

视频及原文地址：
http://www.goswim.tv/entries/5398/freestyle---loper-drill.html

Freestyle - Loper Drill

Posted by Glenn Mills on Aug 12, 2008 10:05AM

自由泳：起伏训练

格伦·米尔于2008年8月12日10:05发布

In watching the Olympics, we can't help but notice the impact that "lopers" are having in freestyle. While high-rate freestylers and straight-arm freestylers have been getting the most attention this year for the speeds they've achieved, lopers are certainly making a HUGE impact.
在观赏奥林匹克赛事时，我们常会不由自主地关注使用起伏游法的自由泳运动员。虽然在今年奥运赛场上，快频率和直臂划自由泳运动员取得的成绩吸引了绝大多数目光，起伏自由泳运动员的“巨大”影响也不容忽视。

For those of us who want to play with Olympian technique, yet can't go to the pool and immediately develop sustained high-rate freestyles, loping is a fun way to experience what some of the athletes are feeling when they swim. And, who knows...loping may be just the way for some of us to swim freestyle.
对于那些想学习奥运健儿技术，但无法在池中立即学会连续高频率自由泳的人，起伏训练是一项有趣的训练，可以让你体验一些运动员游泳时的感觉。而且，谁知道呢，说不定我们有些人就是用起伏游法来游自由泳的。

Why Do It:
Loping is a more up-and-down type of stroke, but it allows a swimmer to develop huge power and, in some cases, to reduce resistance. Besides, when was the last time you tried a totally new FREESTYLE?
为何训练
起伏游法主要是上下起伏，游泳者可以增强力量，甚至减少阻力。此外，你最近一次尝试用新方法游自由泳是什么时候？

How to Do It:
1. You can start with or without fins, but you'll quickly realize loping is very leg dependent. We started with fins, and went through a progression of 8-6-4-2... which is 8 kicks, 6 kicks, 4 kicks, and then sorta sprint, or 2 kicks.
2. Basically, this drill is based around kicking on your side between breaths, with one arm held back while one arm is extended.
3. The tricky part comes when it's time to stroke and breathe. You'll BREATHE to the side of the extended arm.
4) When it's time to stroke with the extended arm, you'll also pop up for a breath, then dive back down for your 8, 6 or 4 kicks... in the side-lying position.
5) When you dive back down, try to make sure your head gets under water and your eyes are looking down.
6) By the time you get to 2 kicks, you'll probably not be able to count the kicks, it's more of a constant kick with the lunging, or pressing down farther with the head and lead arm to make sure you actually go BENEATH the surface.
7) Take off the fins and repeat the set.
如何训练
1、你可以不用脚蹼，不过你很快就会发现起伏训练对腿部力量的要求了。我们先戴上脚蹼，然后开始8642踢腿，即踢8次腿，6次腿，4次腿，然后冲刺，或2次腿。
2、这一训练主要是在换气之间向侧方踢腿，一臂放体侧，一臂前伸。
3、难点出现在划臂和呼吸的时候。你得在前伸臂那一侧呼吸。
4、当开始划前伸臂时，你需要突破水面换气，再钻入水中继续侧身踢8次腿，6次腿，或4次腿…
5、钻入水时，注意头部要低于水面，眼睛向下方看。
6、当你开始2次腿时，你可能就顾不上数踢腿数了，只需要不断踢腿向前扑，或向下压头部和前伸的手臂，以保证你是在水面下。
7、脱下脚蹼，再练一遍。

How to Do It Really Well (the Fine Points):
如何精进（要点）：
The goal here is to try to maximize the time you spend UNDER WATER. In simple terms, we all know we travel farther and faster UNDER water, so lets give it a shot on freestyle, in between strokes.
训练的目的是尽量保持在水下。简而言之，我们知道我们在水下能游很快很远，那么就在自由泳的划臂间隙里，在水里冲刺吧。
We have a nice mix of swimmers trying this drill, from a college-age, distance freestyler with a more natural lope, to a Masters swimmer, to a triathlete. Give it a shot, and see how you do. If nothing else, you'll feel like Mike... if just for a length.
进行起伏训练的游泳者很多，有能够在自由泳长游中自然使用起伏技巧的年轻人，有游泳老手，还有三项全能运动员。尝试一下，看看你做的如何。


译者注:
lope在朗文当代高级英语辞典里的解释是esp.of an animal)to move easily and quite fast with springing steps.[尤指动物]轻跳着奔跑.
例:going off at a lope轻跳着跑开
我试了“轻跳训练”、“波动训练”，最后根据原文里“Loping is a more up-and-down type of stroke”，改成了“起伏训练”，感觉都不太好。
欢迎大家提建议。