一直特别喜欢这个人的蝶泳动作，尤其是肩部的柔韧性，可望而不可及。。。论坛我给加精华了！
EDDIE REESE on BUTTERFLY
艾迪·里斯讲蝶泳
My name is Eddie Reese.
我叫艾迪·里斯，
I coach at the University of Texas.
在美国得克萨斯大学执教。
And I am a firmer believer that swimming faster is fun.
我始终认为游泳的乐趣源于泳速的提高。
With this presentation,
在本视频中，
I am going to give you some tips and some drills
我将讲解一些游蝶泳的秘诀，介绍几个蝶泳分解练习，
that is going to help you go faster.
目的是帮助大家游的更快。
University of Texas
美国得克萨斯大学
Rainer Kendricks
示范者: 雷纳·肯德里克
2004 NCAA 200 butterfly national champion
2004年全美大学生体育协会200米蝶泳冠军
EDDIE REESE on BUTTERFLY
艾迪·里斯讲蝶泳
详解技术动作
When you first start doing the butterfly stroke,
初学蝶泳时，
you will find that it is a strength item.
你会发现，蝶泳对体力的要求很高。
And that it may be the hardest thing to get.
蝶泳大概是最难学的一个泳姿了。
Usually the teens under 11 and 12 that are successful at this
通常那些十来岁就会游蝶泳的孩子们，
are the most coordinated and the strongest.
都有极好的协调性和强健的体魄
Of all the 200s, of the five 200s,
在所有的200米游泳项目中，在五个200米项目中
the 200 butterfly is the easiest.
200米蝶泳最容易了。
I know that not everybody believes in that right now,
我知道，此时此刻，并非人人都赞成这种说法。
but that is what my swimmers tell me.
不过，我的弟子就是这么跟我说的。
It is a very simple stroke,
其实，这个泳姿非常简单，
because you can only do certain things
因为你只需做好几件事情，
that will make it work properly.
就能游出像样的蝶泳。
The hands dip in with shoulder’s apart,
两手入水时与肩同宽，
then they press out slightly,
然后稍稍外划，
come back in under the neck.
再返回向颈下内划。
A lot of people bring them back in under their stomach
但有许多人是向着腹下内划，
and they miss the long press
结果错过了本应加长的推水阶段。
that gives you the distance per stroke.
因为推水的长短影响了一次划臂的游进距离，
And that is what you have got to get.
所以你必须抓住延长推水距离的时机。
注意观察游泳者的夹肘动作
One thing that you have got to watch for is this:
你要留意观察的一个动作就是：
folding the elbows up along the side.
两肘夹在身体两侧。
That happens in the breaststroke pull out, too sometimes.
蛙泳出水前的长划臂也要有这个夹肘动作。
You want to keep your arms long.
两臂要保持伸长的状态。
I tell my swimmers that it is a sweep, not a pull.
我告诉我的弟子，划臂是个斜扫动作，
不是直推动作。
So you sweep out a little bit, then come in under the neck.
所以你要微微外扫，再向内回扫到颈下。
If you stuck your thumbs out, they would touch.
如果拇指外伸的话，拇指就会相碰。
And I have got swimmers that do swim with their thumbs out.
我有几个弟子，游泳时还真的把拇指向外伸。
I recommend them the thumbs in.
我建议他们把拇指收回来。
Press out, press through underneath,
almost touching and you accelerate.
向外推水，再在身下一推到底，
两手几乎相碰并加速推水。
Search out slowly, this part of the stroke
keeps you going, this phase is going,
向外缓慢划水，这段划水维持游进的速度。
this part vault you over the water
and at the fastest rate that you are going.
而这段划水使你腾越出水，
以最快的速度飞过水面。
And the key to your recovery is what you do under water.
水下动作是否正确，对移臂动作至关重要。
A younger swimmer who is not very strong
would pull outside like this,
小孩子由于身体不够强壮，
两臂出水往往是这样的，
and they will get blocked in.
结果把自己别在水里了。
They pull to here, their hands come out, palms first.
他们推到这里，两手出水，是手掌先出水。
There is no good way to get their hands back around,
由于手臂无法回转，
so they jerk it up and throw it around.
他们就猛地向上一拉，然后再向前甩臂。
If you can sweep inside, the recovery becomes natural,
如果你能向内扫水，移臂就变得自然了，
and it takes stress off the arms to use momentum to recover,
手臂也不累了，因为你是靠惯性移臂，
as opposed to use muscle to recover.
而不是靠蛮力移臂。
So you come through, accelerating fast there,
and out and around.
所以你要一推到底，在此加速，出水，回臂。
Timing for butterfly is: the head drops,
about the same time the hands enter.
蝶泳的配合时机：头入水，大约在同一时刻，手入水。
You want to look almost straight down.
两眼几乎直视池底。
That time, if you think about it,
when your head goes down, your hips come up,
这个时机，若是你想一想，就是头入水，臀部出水,
because you kick down.
因为这时腿在下打。
Hips are up, head and arms are down.
臀部在水上，头和手臂在水下。
And then you start your sweep, and your
second kick occurs underneath the stomach,
然后你开始扫水，手划到腹下时，开始第二次打腿，
and you fly over the water.
接着你就从水面上飞过去了
That is how we describe it.
我们就是这么描述的。
You want to fly over the water as far as possible.
你要飞过水面，飞得越远越好。
And then you want to get your hands back in.
接着你要让两手回到水里。
手出水时，小手指先出水
As they come out, they come out thumbs down,
or they come out little finger first.
手出水时，大拇指朝下，或者说小手指领先出水。
Keep the thumbs down
till they get to be even with your shoulders.
保持大拇指朝下的姿势，直到手与肩齐为止。
Then you can't keep your thumb(s) down
comfortably, it tenses up your shoulders.
然后你就不能舒适地保持拇指朝下的姿势了，
因为那样会造成肩部紧张。
So the hands flat now in a shoulder’s width.
因此，当手与肩宽时，放平手掌。
The starting position for the butterfly stroke is:
蝶泳划水的起始位置：
hands about shoulder’s width,
head looking down at the bottom.
手大约与肩等宽，眼睛看池底。
And your head could be 2 to 4 inches
under water at that time.
此时，头在水下的深度大约是2至4英寸。
Take the head down there by pressing the chest down.
通过压胸把头带到这个深度。
And the hands stay on the surface.
手保持在水面上，
And sweep out, catch the water,
and come back through underneath.
向外扫水，抓水，然后折回到身下，一推到底。
As you land down front, you kick down.
当手在头前落到水面时，两腿下打，臀部上来。
Your hips come up, you come back
through and you kick down up again.
两手回来，推水到底，两腿再次下打上打。
To me, the most important thing to look for in the
butterfly stroke is what the hips are doing.
在我看来，蝶泳中最需要关注的就是臀部的动态。
The feet are very, very important.
两脚的动作非常重要，
If they come out of water,
they come out inch and inch out.
若两脚出水，就会越出越高。
You don’t want them to come out, so that they thump.
你不能让两脚出水，否则它们会砰然落水.
And most of your good butterflyers are 2 beats kickers.
大多数优秀的蝶泳运动员都打两次腿。
入水打一次，出水打一次
In other words, they kick once on the entry,
once on the exit.
换句话说，就是入水打一次腿，出水打一次腿。
But I have seen Olympic medals won,
gold medals won by 1 beat kicker.
但我也看到过奥运会奖牌得主，
甚至金牌得主只打一次腿的。
The 1 beat kick usually occurs on the entry.
一次腿通常是在入水时打的，
That helps level the body.
这次打腿有助于拉平身体。
A real important part of the butterfly stroke
is the under water swimming,
蝶泳非常重要的组成部分是水下部分，
fly kick under water.
即水下蝶泳腿。
It does not matter whether you swim long
course or short course,
无论你是游长距离的还是游短距离的，
you must learn to swim with the fly kick under water.
都必须学会水下蝶泳腿。
In this presentation,
在本视频中，
we are going to show you the stroke
the way I like to see it,
我们将演示我喜欢看到的蝶泳姿势，
what to look for in a good troke.
以及在观看漂亮的蝶泳时，你要关注什么。
A lot of time
许多时候，
you swimmers need to see something like this
你们游泳者需要看到一些这样的蝶泳演示，
to find out where they need to go with their stroke.
以便发现自己泳姿的不足。
Then we are going to show you drills
that help you enhance the stroke,
我们要演示一些练习方法，以便帮助你提高蝶泳技术。
whether it is head position, or timing,
or take it apart, do one arm at a time.
其中包括头部位置的练习，配合时机的练习，
分解练习，单臂练习等等。
Then we will show you how to make the kick better,
make it faster, make it stronger.
接着我们要演示怎样打出更好、更快、更强的蝶泳腿。
Then we are going to show you some errors
and how to correct those errors,
然后我们要演示一些错误动作及其纠正方法，
what drills to use to correct specific errors.
指明针对某类错误的专项练习方法。
Then we are going to show you starts and turns,
and the breakouts
最后我们要演示出发、转身与出水的要领，
that are necessary to maintain
that excellent speed off the walls.
出水动作应该尽量保持蹬壁后的高速度。
讲评蝶泳的配合
Butterfly is a stroke that it will help to look at head on.
虽然说从正面观看蝶泳对你们会有所帮助，
But generally you can see everything you need
to see from the side.
但一般情况下，你想看的东西从侧面都能看到。
You watch the head going into the water.
你看他头部的入水动作,
头入水时臀部应该出水
You watch, when the head goes in,
the hips have got to come up.
你注意看，当头入水时,臀部必须出水。
You want to see the bathing suit come out of the water.
你想要看到泳裤露出水面。
The butterfly, the fly kick is very important, also.
在蝶泳中，打腿也非常重要。
But as in backstroke, they do not go very fast.
但与仰泳类似，光靠打腿游不快。
But generally you can see everything you need
to see from the side.
但一般情况下，你想看的东西从侧面都能看到。
This you can see the efficiency of the stroke under water,
这里，你能看到水下蝶泳腿的效率，
great hips, nice kick out,
臀部控制的很好，出发后的蝶泳腿不错，
not too hard, not quite fast enough to suit me.
但用力不够，速度也不够快，没有达到我的要求。
But I do not always get my way.
不过，运动员并非总能按照我的要求去做。
提高技术与成绩的分解练习
Fly kick is very important, particularly in a 25 yard pool.
蝶泳腿非常重要，特别是在25码的短池中。
We do a lot of repeats where the first 25 is
under water fly kick and/or the last 25,
我们做许多重复练习，
头一个25码和/或最后一个25码是水下蝶泳腿，
whether, let’s say 50 or 100 or 150.
重复的距离可能是50、100 或150码。
让游泳者学会控制自己的呼吸
And we put them under water just
to teach them to control their breath.
我们让运动员潜泳打腿，
目的就是让他们学会控制自己的呼吸。
For younger age group, you can have them
come up half way off the wall.
对于年龄较小的运动员，
我们允许他们中途换一次气。
The fly kick is very important.
蝶泳腿非常重要，
And for some people it is a little more difficult
on their stomach than on their back.
对一些人来说，俯蝶腿比仰蝶腿要稍难一些。
练习①：立蝶
6 seconds vertical fly kick, hands on your shoulders.
两手抱肩，立蝶6秒钟。
两手在胸前交叉
Because the vertical fly kick is
where you get the frequency or speed of kick.
因为立蝶能提高打腿的频率或者说打腿的速度。
From the side you can see it better.
See there is not a whole lot of knees bend.
从侧面可以看得更清楚。你看，他膝盖的弯曲并不大。
[Drills: Fly Kick on Back]练习②：仰蝶腿
This is a drill we use to strengthen
the abdominals and the quadriceps.
我们利用这个练习来锻炼腹肌和四头肌。
Kick five or eight off the wall in a streamline position.
从池壁出发，身体保持流线型，打腿5至8下。
[Keep your hands at your sides]两手放在体侧
Pull the hands to the sides and do the fly kick.
把两手拉回到体侧，开始打蝶泳腿。
The hands at the sides allow for easier body undulation.
手在体侧时可让身体的波动更容易些，
It is much better for beginners.
这更适合初学者练习。
It is a great way to start the kick.
这是开始学习蝶泳腿的好方法。
So it is always more difficult when you lock
your hands over your head and streamlining.
若把两手锁定在头顶上方，使身体呈流线型，
打蝶泳腿就难多了。
That is where they need to get eventually.
不过，最终你要学会流线型打腿。
练习③：扶板打腿
When we kick, with a board, fly kick,
sometimes, we kick easier than others.
扶板打腿比其他方式的打腿要容易。
But when we kick 25s and 50s,
但在做25米或50米扶板打腿时，
we expect it to be, very very fast, very very high kick rate.
我们期望看到快速、高频的打腿。
You see the hips while they move;
你注意看他臀部的运动，
you see how fast the feet are moving.
你看他两脚移动的速度有多快。
And I believe this is a very important aid in
improving the fly kick.
我认为，扶板打腿对提高打腿技术很有帮助。
I would try to get Rainer to do that a little bit better.
我要设法帮助雷纳改进他的蝶泳打腿。
I would not let him to bend his knees quite as much,
我要告诉他，膝盖不要弯曲这么多，
try to make a shorter kick.
打腿的幅度不能这么大。
You would not feel his feet under water as much.
纠正之后，你就不会觉得他的两脚打的过深了。
But that means it is more streamlined
and kicking more in the right place.
也就是说，他的流线型将比现在好，
他能找到更佳的打腿位置。
如果你感觉脚在水面上，说明你的打水幅度太大了
Usually if they feel their feet under the water,
一般情况下，如果他们感觉脚打到水下去了，
they are kicking too big.
说明他们的打水幅度太大了。
练习④：5次打腿，2次配合
This is one of our kick drills, butterfly kick drills,
这是我们使用的一种打腿练习，蝶泳的打腿练习，
as Five Kicks and Two Strokes.
叫做“5次打腿，2次配合”。
打5次腿，游2次全配合
You can breathe on both strokes for only one stroke.
你可以在做两次配合游时换气一次。
It is excellent for more advanced swimmers on this fly kick.
这是一种极好的打腿练习，非常适合高水平的运动员采用。
Because it makes you kick hard under water,
holding your breath.
这个练习要求你闭气，所以迫使你在水下用力打腿。
And it has a little bit of arm’s use in it.
其中还有少量的划臂动作。
That, in fact, I invent this,
事实上，我创编了这个练习，
at least my own mind, I invent it,
至少我认为，我创编这个练习的初衷，
so that my swimmers will quit talking on kick boards.
就是避免游泳者抱着扶板聊天。
That is a universal situation.
这是一个普遍现象，
I am not sure if it is a problem.
我搞不清这算不算毛病，
But that means it is more streamlined
and kicking more in the right place.
也就是说，他的流线型将比现在好，
他能找到更佳的打腿位置。
练习⑤：单臂蝶
One arm butterfly drill.
Three to five kicks off the wall.
单臂蝶练习。从池壁出发，打腿3至5下。
两划一换气
Breathing every two strokes. This helps to control breathing.
两划一换气有助于控制呼吸。
It does not make breathing very important.
呼吸不是这个练习的重点，
And the main reason we do this drill is to get
the head position on the entry which is looking
straight down at the bottom,
做这个练习的主要目的是找准头入水时的位置，
养成眼睛直视池底的习惯
which causes the bathing suit to come out of the water.
这样做可以使泳裤露出水面。
And that is what you want.
这就是你要做的：
You wand the hips to come out of the water
and keep the feet under water.
让臀部出水，但不能让脚出水。
[Drills: Fly Stroke Drill]练习⑥：蝶泳划臂练习
The next drill is just a butterfly stroke drill.
下一个练习是蝶泳划臂练习。
[2 full strokes, 2 left,2 right]2个配合，左2，右2
He’s allowed the shortest kick off the wall here.
我只允许他蹬壁后做最短距离的打腿。
He is going to take two strokes off
the wall to work on his breakout.
接着他要做两个配合游，训练出水技术，
First went down, next went up.
第一个闭气，第二个吸气。
Then two lefts, two rights.
然后左手二次，右手二次，
And then swim into the wall, no matter how many it is.
其余全是配合游，能游多少就游多少。
For younger swimmers you can keep the pattern up.
对于小运动员来说，你们可以重复这套动作。
Two off the wall, two lefts, two rights, two strokes.
蹬壁后做两个配合游，然后左手二次，右手二次，两个配合游，
And they will get more cycles in.
他们可以多重复几个动作周期。
Just slows it down, let you get your hips up.
And your head down.
动作放慢一些，等臀部上来，头下去。
And then to try to add that to two strokes.
然后把这个要点体现在两个配合游上。
[Drills: Double Kick]练习⑦：双打腿
This drill is a little more advanced.
这是一个比较高级的练习，
Your beginning butterflyers should not do it.
初学蝶泳者不要做这个练习。
[Advanced fly drill]高级蝶泳练习
You do two kicks with your hands out front,
两臂前伸时打腿两次，
pull them back to your hips and stop them
as you lift to breathe.
把两臂划回到臀边，
起身吸气时两手停在臀边不要动。
And then two kicks back there.
手在体侧时再打腿两次，
Then you recover when your hips are in the right position.
等臀部处于恰当位置时再移臂。
You noticed that his hands enter as his hips come out.
你可能注意到了：他臀部出水时，手入水。
As they come over the water, his hips go down.
手臂移过水面时，臀部往下降。
So it is purely a timing drill
所以说，这纯粹是一个配合时机的练习，
and I think it is fairly advanced.
我认为这是一个高级练习。
[Drills: Triple Kick]练习⑧：三次打腿
For beginners, or for someone that is
stopping their stroke at their legs,
对于初学者，或者（手臂/打腿？）有停顿现象的人来说，
the triple kick butterfly drill is important.
练习蝶泳的三次打腿尤为重要。
Then you force them to stop their hands out front.
因为打第三次腿时，你要迫使手臂在头前停下来等着。
So they do two kicks out front:
因此两臂在头前时打两次腿：
one as their hands come through and recover.
一次是手推水并移臂的时候，
That one is the normal time.
这次是正常的打腿；
And then you stop them out front again.
另一次是手臂停在头前的时候。
Give them time to get the body back into
position to make a good stroke.
给他们充裕的打腿时间，
让身体为下一个漂亮的划臂动作做好准备。
This is more for beginner butterfly drill,
这个练习主要是针对初学者的，
or someone that is having specific problems.
以及一些犯某类蝶泳错误的游泳者的。
[Drills: Side Kick]练习⑨：侧身打腿
And this is another fly kick drill
这是另一种打腿练习。
where you kick on the right side going over.
你游过去时向右侧身打腿。
[25 right side, 25 left side]
25米右侧，25米左侧
This enables somebody who is the beginner
of the fly kick to keep their feet under water
这个练习可以使初学蝶泳打腿的人做到两脚保持在水下，
and feel pressure the whole time.
并时时感受到水的压力。
It also teaches and enables them to undulate their body more.
还可以使初学者加大身体的波浪起伏，学会身体的波动。
Right side over, left side back,
it means end up facing the same way.
游过去时右侧身打腿，回来时左侧身打腿，
也就是说，脸要始终朝向一面。[/size
COMMON ERRORS AND CORRECTIONS
常见错误及纠正方法
[× Entry Too Wide]错误①：入水过宽
This is a stroke problem a lot of butterflyers get
这是大家常犯的一个毛病
- and their entry being too wide.
入水过宽。
Usually butterflyers when they are young or they get tired,
通常情况下，当一个人游累了，或者小孩子体力不够时，
their hands are a little bit wide.
两手间的入水距离就会略宽一些。
This front view you can really see how wide his entry is.
从正面镜头中，你能看到他的入水有多宽。
One thing you can help to get them to be aware of this
有一个办法，可以帮助他们意识到自己入水过宽的问题。
is that have them to stand up on the edge of the pool,
让他们站在池边，
just dive in with their hands that wide.
两手模拟入水的宽度，跳入池中，
They will really slow down, really stop even though
他们的速度会慢下来，然后停下来。
they do not feel that in the water,
他们在水中察觉不到自己不走了
because they are going a lot slower.
因为他们滑动的速度原本就很慢。
To correct the wide entry,
为了纠正入水过宽的错误，
[√ Touch hands together on entry]
纠正方法：手入水时相碰
You might help to have them to hit their
hands together on the entry.
让他们入水时两手相碰，这也许有点帮助。
And the reason that you do not want them to be that narrow
入水不能太窄的原因在于：
is because it takes too long to get out and enter the stroke.
如果太窄的话，你外划的时间就加长了，
开始划水的时间就滞后了。
It messes up their timing and will hurt their speed.
这样节奏就乱了，游速也慢了。
[× Hands Too High]错误②：移臂过高
Another problem in butterfly is bringing their hands too high.
蝶泳的另一个错误就是移臂过高。
It shows a great deal of flexibility.
移臂过高表示肩的灵活性好。
But just they travel further and it takes longer for them
to get back into the water out front.
但问题是移臂的轨迹变长了，移臂的时间增加了。
And that you do not want to spend time on recovery.
而且，你并不想在移臂上花时间啊
You have to spend that amount of time.
移臂当然要花时间，
You do not want to spend x-plus.
但你并不想花额外的时间。
[√ Keep Thumbs Close to the Water]
纠正方法：两手保持在水面附近
（One of the ways ）to correct that:
纠正的方法之一：
Keep the thumbs down low to the water.
拇指要保持在离水面很近的位置
The hands always come out when you push them all the way back.
只要你能推水到底，手肯定会出水。
They come out differently than the freestyles.
但蝶泳的手臂出水与自由泳不一样。
You do not want the elbows lift on the fly recovery.
蝶泳手臂出水不要有提肘动作。
You want the momentum from the in sweep that comes
under your chest and stomach,
手臂从内扫到沿着胸腹之下的推水积攒了足够大的动量，
and then as the hands move out,
两手出水后，
the momentum carries them around out front
to where you need them to enter.
这股动量携带着手臂向前回转，把手臂带到正确的入水位置。
[× Turning hands towards front too soon]
错误③：向前转掌过早
On this stroke you can see
that he is turning his hands towards the front too soon.
你看他的蝶泳，他向前转掌的动作太早了。
A lot of younger swimmers will pull
their hands out of the water,
许多孩子把手从水里拉出来，
little fingers up, turn their thumbs up
先是小手指朝上，然后把大拇指转上来，
and then try to bring their hands forward.
最后再努力把手带到头前。
For younger swimmers, it is usually a function
of not being strong enough to get the in sweep
under their stomach,
这是因为小孩子体力不够，不能把水推到腹下。
and that just takes time and strength to get that.
要做到这点，需要时间的积累和体力的增强。
[√ Break the stroke up into parts]
纠正方法：把划臂动作分成几个阶段
What you can do is to break the stroke up into parts.
你能做的是把划臂分成几个阶段，
You just do the last part of the stroke where they push,
你只做最后阶段的动作：推水、
and recover and lift their head and sweep their hands around.
手臂出水、抬头，让手沿着圆弧轨迹向前扫。
Or the little finger acts first,
或者说，小手指领先出水，
and the thumb to be aiming down towards the water
till the hands are even with the shoulder,
保持大拇指朝下对准水，当手与肩齐时，
and then they flat now for entry.
手掌转平入水。
[× Early Exit]错误④：出水过早
This mistake is common in younger swimmers.
这是小孩子们常犯的错误。
They just pull their hands out too quickly.
他们早早就把手从水里拉出来。
[√ Touch thighs with thumbs]
纠正方法：让拇指碰大腿
What you would like to do is to get them pull all the way back
你要他们做的就是推水到底，
so that their thumbs touch their thighs
before they bring their hands out of the water.
这样他们可以在手掌出水前用拇指碰一下大腿。
[× Breathing too high]
错误⑤：吸气过高
This shot you can see them come up too high to breathe.
这个镜头显示他们吸气时头抬得太高了。
Usually someone does it out of bad experience
of breathing one time on butterfly
when they pick up a mouthful of water.
这往往是因为他们过去游蝶泳时，曾有过吸气时喝水的痛苦经历。
[√ Fix with one arm drill]
纠正方法：练习单臂蝶
To get them to fix that, the one arm drill does a nice job.
要纠正这个错误，做单臂蝶练习很有效。
[Propels you forward instead of up]
用力把自己往前推，不是往上推
For they keep them flatter and keep them
propelling themselves forward, not up.
因为单臂蝶可以使你游得更平一些，
给你向前的推力，而不是向上的推力。
Try to get them to just clear the water
with their chin only about an inch.
控制头部刚好出水，下巴离水面一寸远。
[Focus your eyes at the end of the pool]
两眼注视池边线
So they can focus their eyes at the end of the pool,
这样两眼就能注视池边线，
not on the top of the block,
而不是盯着出发台的台面。
but on the edge of the pool where the water meets the gutter.
如果眼睛盯着水面与水槽交接的地方
That can help them with that.
头就不会抬得过高了。
[× Breathing late]错误⑥：吸气过晚
This shows you up a late breather
and how much harder it is to do that.
这是一段吸气过晚的镜头，你看他游得多累啊。
[√ Fix with triple kick drill]
纠正方法：练习三次打腿
That is where you go to your triple kick butterfly.
这时三次腿的蝶泳练习就派上用场了。
Because you have got only,
you have not got much time to do that.
因为你只有，你没有足够的时间来吸气。
[× Pulling the hips too far forward]
错误⑦：臀部拉得太向前了
So real common mistake:
这确实是个常见错误：
as the hands come out of the water,
手出水时，
273
00:29:22,600 --> 00:29:27,244
he pulls the hips forward too much
他把臀部拉得太向前了，
274
00:29:27,500 --> 00:29:31,904
and it causes a real low position for the back half of the body.
结果导致后半身都下沉了。
275
00:30:04,653 --> 00:30:06,367
[√ Push the hips up]
纠正方法：迫使臀部上来
This is what you want to look like;
这是你要学会的正确配合动作：
00:30:06,500 --> 00:30:13,824
you want to push the hips up by putting
the head down on the hands entry.
手入水时，头向下扎，迫使臀部上来。
00:30:14,000 --> 00:30:18,373
[Relax the hips]放松臀部
And then just let them relax as you hands come through,
手推到腹下时，臀部要放松，
00:30:18,373 --> 00:30:22,800
because gravity and body position will take them down.
因为重力和身体的位置都会使臀部下沉。
00:30:23,000 --> 00:30:26,478
When you look at ahead, the hips will be at the lowest point.
在你眼睛向前看时，臀部位于最低点，
00:30:26,478 --> 00:30:27,478
You do not want them too low.
你不想让臀部太低了。
00:30:27,800 --> 00:30:32,734
you want to push the hips up by putting
the head down on the hands entry.
手入水时，头向下扎，迫使臀部上来。
00:30:32,800 --> 00:30:36,796
And they are in line with the direction that he is going.
臀部与游动的方向成一条直线。
00:30:37,000 --> 00:30:40,020
When he was pulling his hips to his hands,
若是他把臀部拉向两手的话，
00:30:40,795 --> 00:30:44,540
they would below that line,
causing his hips and his feet to drag.
臀部就会低于那条直线，
臀和脚就会形成（迎面）阻力。
00:30:45,000 --> 00:30:49,285
THE BUTTERFLY TURN & BREAKOUT
蝶泳的转身和出水
00:30:51,000 --> 00:30:55,602
The butterfly turn, you want to come straight into the wall,
做蝶泳转身时，你要径直游向池壁，
00:30:55,800 --> 00:31:02,998
hit the wall with both hands and fall
straight back,looking up at the ceiling.
用两手撞壁，然后直接向后落水，眼睛看天花板。
00:31:06,000 --> 00:31:08,824
Rainer turns to the left.
因为雷纳向左转身，
00:31:09,000 --> 00:31:11,172
[Look up at the ceiling]眼睛看天花板
So he leads with his left elbow.
所以他用左肘引领转身动作，
00:31:11,500 --> 00:31:13,505
And that opens up his body.
打开蜷缩的身体。
00:31:13,600 --> 00:31:16,015
So when he looks straight up at the ceiling,
因此当他的眼睛直视天花板时，
00:31:16,308 --> 00:31:22,994
he falls back in with the thinnest part of
his body going through the water.
他向后落入水中，让身体最窄的部位穿越池水，
00:31:23,000 --> 00:31:26,883
This makes for a fast, clear turn.
做出了干净利落的快速转身动作。
00:31:42,668 --> 00:31:49,166
[Do not breathe on the first stroke]
第一次划臂不换气
Ideally, you do not want to breathe on t
he first stroke out of the breakout.
理想状态下，出水后的第一次划臂不要换气。
00:31:49,500 --> 00:31:51,763
It is common to do it.
一般运动员出水后都换气，
00:31:51,800 --> 00:31:54,524
But it is not fastest to do it.
但这么做游速就达不到峰值。
00:31:55,378 --> 00:32:03,500
And it is something that you can train for
physically and mentally, just by working on it and practice.
通过锻炼身体，磨练意志，反复训练，
你可以做到第一次划臂不换气。
00:32:03,600 --> 00:32:10,058
Whether it is fly kicking out of freestyle
and going three strokes off the wall freestyle without a breath.
例如从（自由泳转为蝶泳的闭气打腿，
自由泳的前三下划臂不换气，
00:32:10,500 --> 00:32:15,381
Or come out of backstroke, kicking two extra kicks.
或游仰泳后闭气多打两下腿）。
00:32:15,622 --> 00:32:17,500
A lot of ways to do it,
总之，练习的方法有很多：
00:32:17,600 --> 00:32:23,000
and you practice that like you practice
strokes, like you practice racing.
你可以像训练各种泳姿，训练比赛那样，
训练转身后的长闭气。
00:32:23,100 --> 00:32:27,700
Work on these turns at different distances for the wall.
在离池壁不同的距离内，训练转身动作。
00:32:27,744 --> 00:32:29,886
[Learn how to read, how far you are from the wall]
学会目测你离池壁的距离
So you learn how to read,
因此，转身之前，
00:32:30,000 --> 00:32:33,337
how far out you are on the turn
你要学会目测你离池壁有多远，
00:32:33,400 --> 00:32:35,341
and where you are going to hit it.
你要预先决定触壁的位置。
He hit it a little bit long then,
他触壁前离池壁远了点，
but long by a further a foot or half is all right,
不过，差个半英尺或一英尺的还可以。
long by two feet or more is something
若是差多了，比如两英尺或两英尺以上，
you should correct it four strokes out.
那么在还剩四次划臂时，你就要开始调整了，
And that will kill you momentum,
否则你就会破坏触壁的动量。
quickly the last turn of 100 or last 2
or three turns of the 200.
100米蝶泳的最后一个转身，
200米蝶泳的最后两个转身或三个转身，
速度一定要快。
THE BUTTERFLY START & BREAKOUT
蝶泳的出发与破水
[Nate Dusing University of Texas]
示范者: 内特·杜星 美国得克萨斯大学
All four starts have one similarity in that
四种泳姿的出发都有一个共同要求
to maintain your speed for the longest
period of time that you can do that.
你要尽可能长时间地保持初速度。
You must try to put your hands,
shoulders, hips and feet through
the same hole in the water.
你必须努力保证手、肩、臀和脚
都从同一个水洞入水。
[Put your entire body through the same hole in the water]
让身体的所有部位都从同一个水洞入水
That allows you to keep the momentum for a longer period of time.
这样入水就可以使你的初速度保持得更长久些。
On a butterfly start, you can actually 3
build a little bit deeper if you are a fly,
aerobic fly kicker.
如果你的蝶泳腿打得很棒，
你在蝶泳出发时可以潜得稍微深一些。
Or you can use the fly kick for you
can always kick to the surface.
因为你总可以靠打蝶泳腿浮出水面，
所以你要充分利用蝶泳腿。
And the depth is really relative to the depth of the pool.
潜水的深度与泳池的深度有关。
You are in a 5 feet deep pool;
假设你在一个5 英尺的泳池中游泳，
you do not want to be down near the bottom.
你就不能潜到接近池底的深度，
For that hurts your fly kick.
否则你就没法打蝶泳腿，
So you have to make your start shallower.
所以你入水就必须浅一些。
You want to take this dive off the block
as straight out as possible.
跳离出发台时，身体要尽量成一条水平直线。
Every once while you see a swimmer take it up and then in,
每次当你看到游泳者向上跳起，又向下跃入水中时，
it is really hard to transfer that
momentum from a steep angle entry
to a horizontal speed.
你就会感到，他要把很陡的斜角动能，
转换成水平的初速度，将是多么困难。
So you want to take your start almost straight out,
所以你出发时，要采用大致水平的体线，
but still enough of elevation
但又要保持一定的高度，
so you can get your hips and feet in the same hole
your head and shoulder is going.
要确保臀部和脚的入水点与头和肩的入水点一样。
You are in a 5 feet deep pool;
假设你在一个5 英尺的泳池中游泳，
[Kick 8-15 meters]打8-15米远的蝶泳腿
Take your kicks; get to 8 to 15 meters
wherever you feel comfortable with.
打8-15米远的蝶泳腿，具体打多远由你的感觉决定
And then, do not breathe first stoke off the kick out.
接着第一次划臂不换气，
That is when you are going the fastest.
因为这时你的游速最快。
You want to maintain that momentum as longer as you can do it.
你要尽可能长久地保持你的动能。
I hope you have been enjoying this presentation.
我希望你们喜欢这个视频的所有内容。
I know that the information will help
you coaches make your swimmers faster
我知道该视频有助于教练员帮助运动员提高成绩，
and help you swimmers go fast.
也能帮助你们这些游泳者游得更快。 |
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