蛙泳出水练习 goswim：Breaststroke - Breakout

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Breaststroke - Breakout
Posted by Glenn Mills on Apr 04, 2008 05:03AM

Transferring, or merging your speed from pushoff to swim is a skill that you can never work on enough

Even in breaststroke, when you've already got so much to think about with the pushoff, pulldown, dolphin kick, recovery of the arms and legs, that first stroke can make or break races.

The rule is simple, but timing it just right is critical. The USA Swimming rule book states, "The head must break the surface of the water before the hands turn inward at the widest part of the second stroke." The most important part of this rule is that it says you can start the "second" pull (or "first" swimming pull) BEFORE your head breaks the surface.    Many swimmers think that the head must break the surface before the hands separate at the start of the second pull.  This leads them to lift the head during the recovery of the arms.  Lifting the head and looking forward causes much resistance, and can slow you down during the actual breakout.   

How to Do It:
1. First, let's exaggerate a BAD breakout, so you can feel what you're trying to AVOID.  Perform your normal underwater pull, but as you reach into extension, lift your eyes and look directly forward.   This will dramatically cut your momentum going into the breakout.
2. On your next underwater pull, simply initiate the second stroke (the first "swimming" stroke) prior to lifting the head.
3.  Make sure that when you start the second stroke, you're close enough to the surface so that your head will break the surface BEFORE you start the insweep.  You have to get the timing just right.   If you lift your eyes too soon, you'll create resistance.  But if you lift your head too late, you risk being disqualified.
4. This is a good time to work with a partner, or ask your coach to help you find just the specific timing of your breakout to guarantee maximum speed, and minimum chance of a DQ.

How to Do It Really Well (the Fine Points):
Yes, there is a lift of the head. While we have published drills that teach the eyes-down position, a slight lift -- or raising -- of the eyes and head during this first true "stroke" gives you a bit more power to draw the hips.  It also makes you safer in the eyes of the officials. Timing is critical, and having the head break through the surface JUST as the hands are finishing their outsweep will give you a much better shot at maximizing your speed into your first true stroke.

Breaststroke - Breakout
Posted by Glenn Mills on Apr 04, 2008
05:03AM

蛙泳：出水
格林米尔于2008年4月4日上午05:03发布
Transferring, or merging your speed from pushoff to swim is a skill that you can never work on enough.
从出发到开始游泳的速度转化或合并是一项需要不断努力完善的技术。
Even in breaststroke, when you've already got so much to think about with the pushoff, pulldown, dolphin kick, recovery of the arms and legs, that first stroke can make or break races.
即使你已经在出发、潜水、海豚式打腿、收臂、收腿上下足了功夫，在蛙泳中，第一个划水仍然可能会产生或破坏水流。
The rule is simple, but timing it just right is critical. The USA Swimming rule book states, "The head must break the surface of the water before the hands turn inward at the widest part of the second stroke." The most important part of this rule is that it says you can start the "second" pull (or "first" swimming pull) BEFORE your head breaks the surface. Many swimmers think that the head must break the surface before the hands separate at the start of the second pull.
This leads them to lift the head during the recovery of the arms.
Lifting the head and looking forward causes much resistance, and can slow you down during the actual breakout.

规则很简单，但把握正确的时机至关重要。美国游泳规则里规定：“双手在第二次划水张开最大的时候向内收手前，头部必须出水。”这一规定的重点在于，在头部出水“前”，就可以开始“第二次”划水（或“第一个”蛙泳划水）。许多泳者认为，头部必须在双手分开做第二次划水前出水。如果这样做，他们就会在收臂时抬头。抬头并向前看会造成很大阻力，在出水时会减慢速度。
How to Do It:
出水方法：
1. First, let's exaggerate a BAD breakout, so you can feel what you're trying to AVOID.
Perform your normal underwater pull, but as you reach into extension, lift your eyes and look directly forward.
This will dramatically cut your momentum going into the breakout.
1、首先，我们来看一例夸张的“糟糕”的出水，这样就能了解我们要“避免”什么样的错误。先做一个正常的水下大划水，身体伸直后，抬头眼睛直视前方，这样做会明显减少头部出水需要的动力。
2. On your next underwater pull, simply initiate the second stroke (the first "swimming" stroke) prior to lifting the head.
2、再做一个水下大划水，在抬头前开始第二次划水（或第一个蛙泳划水）。
3.
Make sure that when you start the second stroke, you're close enough to the surface so that your head will break the surface BEFORE you start the insweep.
You have to get the timing just right. If you lift your eyes too soon, you'll create resistance.
But if you lift your head too late, you risk being disqualified.
3、在开始第二次划水时，要确保离水面的距离较近，这样在收手前头部才能出水。必须把握正确的时机。抬头过早会产生阻力；而抬头过迟，则可能会被取消比赛资格。
4. This is a good time to work with a partner, or ask your coach to help you find just the specific timing of your breakout to guarantee maximum speed, and minimum chance of a DQ.
4、最好在同伴或教练的协助下，找到适合自己的出水时机，以确保最快的速度，并将DQ的机率减至最低。
How to Do It Really Well (the Fine Points):
做好出水的要点：
Yes, there is a lift of the head. While we have published drills that teach the eyes-down position, a slight lift -- or raising -- of the eyes and head during this first true "stroke" gives you a bit more power to draw the hips.
It also makes you safer in the eyes of the officials. Timing is critical, and having the head break through the surface JUST as the hands are finishing their outsweep will give you a much better shot at maximizing your speed into your first true stroke.
当然，出水时有一个抬头的动作。我们发布过一篇关于视线向下看的教学文章，在第一个真正的蛙泳划水时稍稍抬起头部，视线稍向前移，将更有力带动臀部，并且在裁判员那里也不会被认为犯规。时机至关重要，双手“刚刚”结束划水，头部就出水，这样你将会在第一个蛙泳动作时获得最快的速度。

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