Kicking on your stomach with arms in "Position 11" is one of the best ways to introduce the concept of front-quadrant swimming (and early vertical forearm).
Kicking on your stomach is another easy step in The Progression, but it teaches some really useful skills. Push off on your stomach with arms in Position 11. Kick gently and look directly down at the bottom of the pool. When you need some air, look forward… and move your hands back and forth to lift your head just above the surface. Get some air, then look down at the bottom of the pool again as you exhale and kick gently. It’s pretty simple, but notice what’s happening. When you look forward for air, your legs start to sink and your body goes out of balance. Don’t worry about falling out of balance… just notice that it happens. Also notice that if you look directly down and press in a bit at your lungs, your suit will pop up to the surface and your body will return to a horizontal, balanced position. Here it is again. The head comes up for air...the legs sink… and you fall out of balance. The head goes back down, the suit comes up, and you regain your balance. Practice Position 11 Kick for several lengths. Be aware of the angle of your body, and notice how good it feels when you’re in balance as you kick. Keep your hands in Position 11, and this will imprint a good entry position for later in The Progression when you start to swim freestyle.
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提升卡
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