蛙泳单蹬腿练习

蛙泳单蹬腿练习 177goswim蛙泳蹬腿 蛙泳单蹬腿练习


影片刚开始是一个完整配合游，后半部是单蹬腿练习，这种练习方式所见不多。

Breaststroke - Single-Leg Kick
Posted by Glenn Mills on Feb 22, 2008 06:27AM

There's no doubt about it. Breaststroke is the coolest stroke, and the stroke with the most interesting drills - like single-leg kick.

Why Do It:
Single-Leg Kick has been a favorite drill of some of the world's greatest breaststrokers - most notably Mike Barrowman, the 1992 Olympic gold medalist in the 200 breaststroke. It's a valuable drill because it teaches QUICKNESS and COORDINATION in the legs and feet.

It also makes you acutely aware of any DIFFERENCES between your right leg and left leg. If one leg is stronger or more coordinated than the other you'll know it immediately. If one ankle is more flexible than the other, you'll know it. If one foot kicks higher than the other, you'll know it. It's also a great drill for helping you CORRECT these imbalances.

How to Do It:

1. Push off in streamline and start kicking breaststroke with just one leg. Let the other leg trail behind you, but don't forget to point the toes on that foot.

2. Take 3 kicks with your right leg- then three kicks with the left leg.

3. On the next cycle, take 2 kicks with your right leg- then two kicks with the left.

Then one kick on the right- one kick on the left- and switch to regular kick to finish the length.

As you transition from one leg to the other, try to keep going STRAIGHT down the pool.

And after you transition from single-leg to regular kick, keep the kick small, quick, and compact.

How to Do It Really Well (the Fine Points):

When you've mastered the 3-2-1 version of single-leg kick, try to come up with your own variations - like 1 Right/1 Left.

This teaches quickness in the feet and ankles - and will help you develop a faster stroke RATE when you swim whole-stroke breaststroke.

One Right/One Left is just one of many possible variations. You could do 1 Left/1 Right/1 double leg. Or 2 Left/2 Right/2 double leg. You get the idea.

译文 翻译：dushuxian
蛙泳 – 单腿蛙泳练习

毫无疑问，蛙泳最酷了。它的分解练习也最有趣了，比如单腿蛙泳练习。

为什么这样做：
单腿蛙泳练习历来是世界级优秀蛙泳选手的最爱，其中最著名的选手有迈克-巴罗曼，他在1992年奥运会男子200米蛙泳比赛中获得金牌。这是一项很有价值的分解练习，这个练习可以使腿和脚的动作更迅速、配合更协调。
这项练习还可以使你敏锐的觉察到左右腿之间的细微差别。如果一条腿比另一条腿更有力或者协调性更好，你立即就能感知到。如果一个脚踝比另一个脚踝更灵活，你能感知到。如果一只脚比另一只脚踢得更高，你能感知到。这项练习还可以帮助你纠正这些不对称的动作。

怎样做:
1． 蹬壁出发，使身体成流线型，用一条腿做蹬水动作，让另一条腿拖在体后，但别忘了绷直不蹬腿的脚趾。
2． 用右腿做三次蹬水，换左腿做三次蹬水。
3． 在下一个周期里，用右腿做两次蹬水，换左腿做两次蹬水。
接着用右腿做一次蹬水，换左腿做一次蹬水。最后用正常的蛙泳游完泳道的剩余距离。
在两腿转换过程中，尽量保持游进的路线是直的。
从单腿蹬水变为双腿蹬水之后，蹬腿的幅度要小、动作要紧凑，速度要快。

怎样才能做好（动作要点）：
在掌握3-2-1单腿蛙泳练习之后，你试着自己编点练习花样，比如右一左一的单腿蹬水练习。
这个练习可以使你的脚和脚踝变得敏捷，可以加快你的蛙泳频率。
这个练习有许多花样，右一左一的单腿蹬水练习只是其中的一种。你还可以做左蹬一次，右蹬一次，双蹬一次的练习。或者做左蹬两次，右蹬两次，双蹬两次的练习。你自己去想花样吧。

这是原版文件下载：
http://www.rayfile.com/files/076 ... -8f2c-0014221b798a/