with Michael Phelps, 14-time Olympic Gold Medalist, including a record-breaking 8 Gold Medals in the 2008 Beijing Olympics;
and Bob Bowman, 2006 Coach of the Year Personal Best - Butterfly provides swimming fans of all ages with unprecedented camera angles and commentary to capture every detail that makes the duo of Phelps and Bowman the best in the world. The DVD includes expert instruction from Bowman on the specifics techniques of the butterfly stroke that he reinforces with Phelps on a daily basis: basic tips for beginning swimmers and advanced instruction for developed swimmers; and commentary from Phelps about his world-record setting swims (, 下载次数: 206)
作者: 快乐悠悠 时间: 2011-6-11 08:24
MICHAEL PHELPS
迈克尔·菲尔普斯
8 TIME OLYMPIC MEDALIST WORLD RECORD HOLDER
奥运会八金获得者，世界记录保持者
BOB BOWMAN
鲍勃·鲍曼
2006 SWIMMING COACH OF THE YEAR
2006年年度最佳教练
TWO OF THE GREATEST SWIMMING TALENTS PRESENT
PERSONAL BEST---BUTTERFLY
两位伟大的游泳天才一起表现和展示个人最佳---蝶泳
UNIQUE CAMERA ANGLES SHOT IN HIGH-DEFINITION
独特视角，高清拍摄
INSIGHT AND COMMENTARY FROM MICHAEL
来自迈克尔的领悟和解说
ANALYSIS AND INSTRUCTION FROM COACH BOWMAN
加上教练鲍曼的分析和指导
BASIC TIPS FOR BEGINNING SWIMMERS
给游泳初学者的基本建议
ADVANCED INSTRUCTION FOR DEVELOPED SWIMMERS
给游泳好手的高级指导
SWIM WITH THE STARS
Hi,I'm Bob Bowman.Welcome to the personal best swimming instructional series.In this video,we will be working on butterfly technique and strategies to improve your technique on a daily basis.The key will be—if you take these tools and apply them in your daily training arrangement.Stroke technique is the most important thing in performing swimming.Efficient technical skills matter most when you're racing and competing at a high level and I think that carries over to every level of swimming.Young swimmers should learn the basics of good technique before they try to do a lot of conditioning work because this will give them the right core to race with their older.One of the hardest things that I do in my job as a college coach is trying to change bad habits to swimmers who have been using for years and years from they're coming to school.Today we're gonna work on various aspects of the butterfly technique.And when you're working on any stroke in terms of breaking it down,working on the individual aspects of arms,legs,core body movements,it's very important that you focus on getting the skills correct at a slow speed and then gradually work up to using them at faster and faster speeds.It's very important that the work is done correctly,but it's also important to me that it's done with an intensity level,and that's something you take time to develop.The very best swimmers can perform very good skill level and a high effort level and that's one of the things I think you wanna work towards your swimming and something that we place a high emphasis on in our program.The key to butterfly swimming is managing all the various elements by using your body core to direct all the movements.One of the things we find about butterfly today is that we're trying to get a very flat forward motion instead of a lot of undulating up and down movement.And that's one of the things we're working on most with Michael to try to plan out his stroke so that he has forward motion and also that up and down.Having said that the body will play a very important part in timing the arms and the legs together and I think that's very important the first thing that you do when learning butterfly is to get a good timing between all of the elements and that's gonna be dramatic for your body core.Of course Michael's signature stroke is butterfly and that was the stroke we had the earliest success in an international level and continues today to be the dominant butterfly swimmer in the world.When I first started coaching Michael and he was ten years old,he had slight hiccup or problems in his timing of the stroke.And that was the first thing that we worked on,trying to time the breath properly with the stroke,trying to put the head in a proper position when taking your breath and just trying to get overall a more smooth stroke in stead of something that was chuffy.As a coach,I always want my swimmers to concentrate more on technique because the more you improve your technique,the better swimmer you'll be,regardless how fast you are now.And that's an area that I think Michael can still improve on.He can still,even as a world record holder in butterfly,do a better stroke which will allow him to go even faster in the years to come.
The 3 basic points of butterfly swimming that will touch on today are,No.1 a strong streamlined underwater kick to start the link;No.2 a straight arm recovery which switches over the water in a forward direction;and No.3 a breathing position which maximizes up and down movement of the head and maintains a proper body line.
UNDERWATER KICK
It's very important to start each links of butterfly with a strong streamlined underwater kicking series.For beginning swimmers,you start with 2 or 3 kicks underwater,but you should start with some,you should never just push off the wall and come up and start swimming.More advanced swimmers will add kicks to the most advanced level where you'll be kicking 15 meters off the each wall.This is a tremendous advantage and will help you build speed as you start the link and butterfly momentum is critical and starting with good momentum from the wall will help you reach your personal best.Watch how tight Micael's elbows squeeze together in the streamline and how he uses a continuous motion that employs his whole body.It's not just from the knees down or the hips down.It originates up his chest and carries through the whole body.It's very important when you're doing underwater kicking or any movement related to butterfly.
STRAIGHT ARM RECOVERY
The best swimmers in the world today employ a straight arm recovery.This is the fastest way to recover the arms and maximize your underwater potential in butterfly,which is the most important propulsive phase.You wanna move to recovery as quickly as you can,without losing speed,and you wanna do it with a very relaxed arms because you're gonna try to use all of your force in an underwater faced stroke.I believe that Michael gains a bit of angular maintain or actually forward movement from the sweeping of his hands and arms forward and by keeping the elbows straight you can maximize this ability.
HEAD POSITION DURING BREATHING
When I was growing up, we were taught to breath with chin forward in butterfly.But what we found today is that when you push the chin forward and lift up the head,you drop the hips and get into a vertical position.Our main goal in butterfly swimming is to maintain a flat horizontal position so the head position in the breath is critical for this.You want to take your breath,looking down at a 45 degree angle on the water,with your neck in as flatest position as possible.And while you notice that Michael does lift his chin slightly to get his breath,his head position in general remains neutral.There is not a lot of up and down motion or curling up his neck during the breath.And that's very important to maintaining a very long body line,and also staying horizontal while you swim.
More advanced butterflyers wanna focus on a very soft hand entry,and catch position,and advanced
hip timing in relation to the hands and a constant kicking motion when training and swimming butterfly.
SOFT HAND ENTRY
I think it's important that butterfly swimmers place their hands in the water softly without a lot of splash or anything that would upset the outward flow of water that's coming at you as you actually move through the water.One of the things that Michael does better than anyone is he's able to get his hands in without a lot of turbulence and immediately catch the water to start the propulsive phase of his stroke.Take a look at his underwater swimming right now and watch how quickly he can ax the water when his hands enter.
HIP TIMING
The timing of the body in relation to the arms and legs is the critical factor in butterfly swimming.Michael uses a lot of different techniques to work on this,but one of the things that we really focus on is the timing of his hip movement in relation to the entry of hands.
（MP:）The more able you're gonna give your hips the surface and always keep you kick moving.Um,it's gonna help you move forth the stroke.
Watch how Michael times his stroke and his hips at the highest point before his hands get into the water.It's a very good cute use when you're training and any swimmer can do this to improve their butterfly stroke.
CONSTANT KICKING MOTION
Kicking speed is extremely important in butterfly,and maintaining a constant kicking action is critical in maintaining velocity,particularly over 200 meters.Michael is one of the best kickers in the world and that is why he is so fast in butterfly.Let's look at Michael's butterfly kicking action,you'll notice that it is continuous and it never has a pause or break.I think that makes him different from all other butterflyers swimming 200 meters today and has allowed him to really have a momentum to his stroke that other people don't.
As a coach,sometimes it's very difficult to find ways to transition from drill work to actually swimming the stroke and in butterfly this is especially true.One of the ways that we do this is by using combination drills.And there're several ways we use that employ single and double arm strokes.
SINGLE ARM DRILL
Watch how Michael's body moves when he does the single arm drill.This is a great opportunity for swimmers to check the balance between their hips,their shoulders,their hands and their feet without the stress of double arm swimming.You'll notice that Michael does two types of single arm drills.One is the straight arm,where he gets a better feel for his body movement and the momentum that his recovery carries over the top of the water.And one whereas bent arm while he's working on a quiet hand entry at an excellent and quick catch when he goes into the water.
SINGLE DOUBLE DRILL
A single double drill is the drill we use in conditioning and it's also a great drill to use for timing of the breath and for timing of the arm stroke with the body.Michael will take a right arm stroke without breathing,a double arm stroke with a breath and then a left arm stroke without breathing.He'll repeat this pattern for various repeat decencies,maybe twenty fives,maybe hundreds,maybe a four hundreds.This is a tremendous drill to do in training because you can cover a very long distance without the fatigue that you get from regular butterfly swimming.
2/2/2 DRILL
One of our favorites we call 2/2/2,which means the swimmers take 2 right arm strokes,2 left arm strokes and then 2 forth strokes of butterfly.This allows them to work on the timing and the arm position and the catch in the butterfly single arm strokes and then carry it over or put it all together for a couple forth strokes.
BEST BALANCE AND DISTANCE DRILL
The best balance and distance drill is an excellent way for swimmers to learn to manage their body core in the butterfly stroke.See how Michael balances his body on the surface by using very light kick.He's controlling the whole movement by using his torso and his core body muscles.Then he moves into a forth stroke of swimming and returns back to the flat position on the surface with very little up and down movement or diving underwater.It's very important in this drill because swimmers stay flat on the surface and doesn't have a big undulation after the stroke.
I think one of the things that everyone needs to understand about Michael or about any swimmer is that you're gonna go through periods of your career for you don't do best times in every meet.Since I've coached Michael since he was ten years old,I've been able to watch him develop.And from the time he was ten,until he was roughly twenty years old,he never had a year where his best events did not improve.
（MP:）Every time I get into water,I wanna do a best time.Um,whether it cost or not,you know,that's my goal and I get into water.That's how fast that I swim today.
Going in the Pan Pacific Championships in Vancouver in 2006,I was very concerned that Michael might never do a best time again in the butterfly and that he might have reached his level of potential.
(MP(15:10)I thought my legs weren't mine when I was doing underwater kick,I was gonna have got little of my legs.
When Michael touched the wall in the Pan Pacs and we saw that he broke a world record,it was one of the most satisfying feelings that both of us had in swimming.Because we had worked very hard for that record and go through some adversity to get there.I think just seeing the excitement on his face and feeling that myself was one of the memories I always treasure about
swimming and our relationship and our time together.It resulted in an excellent world record time which I think will stand for quite a while unless Michael achieves to break it again in the near future and I hope will be that.