[视频] [教学]Go Swim -Freestyle - Bent-Arm Extension曲臂入水伸展练习

猪八戒

Bent-arm extension is meant for swimmers who have reached a point in their life where the shoulders simply aren't as flexible as they used to be, and who find it difficult to reach full extension in freestyle.
The most important aspect of freestyle is a good catch.  If a swimmer has poor shoulder flexibility and focuses too much on extension, he or she may end up with a poor catch.  In this drill, the focus is not on extension, but on keeping the elbow bent as the arm enters the water.  With a bent-arm entry, the swimmer can focus on getting immediately into a bent-arm pull.  

How to Do It:
1. This is a simple drill, conceptually, but it can be tough to execute.  Start swimming regular freestyle, except that when the hand enters the water, the arm should be bent.  
2.  DO NOT reach for, or stretch your arm into, full extension out front.  Instead, relax your arm a bit, which should cause it to bend naturally.
3.  Keep the elbow near the surface as you bend your arm.  Dropping the arm can cause you to push the forearm through the water and you'll miss the catch.
4.  Keep your arm in this position as far through the pull as possible.

How to Do It Really Well (the Fine Points):
While this drill is meant primarily for older swimmers, it's also great for warm-up for younger and competitive swimmers.  While you're going through your normal warm-up, mix in some bent-arm extension, and you'll find that your shoulders may warm up a bit sooner.  It will also get you focused on a good catch right away.


入水时手臂不要前伸，而是稍微提肘曲臂，手臂放松。文中称此练习比较适合肩部柔韧性不够者训练。特别留意视屏中1分10秒那位男士的姿势，应该做得最形象。

/:A001? 好好学习。