How to
Do It:
1. You can start with or without fins, but you'll quickly realize
loping is very leg dependent. We started with fins, and went through a
progression of 8-6-4-2... which is 8 kicks, 6 kicks, 4 kicks, and then sorta
sprint, or 2 kicks.
2. Basically, this
drill is based around kicking on your side between breaths, with one arm held
back while one arm is extended.
3. The
tricky part comes when it's time to stroke and breathe. You'll BREATHE to the
side of the extended arm.
4) When it's
time to stroke with the extended arm, you'll also pop up for a breath, then dive
back down for your 8, 6 or 4 kicks... in the side-lying
position.
5) When you dive back down,
try to make sure your head gets under water and your eyes are looking
down.
6) By the time you get to 2 kicks,
you'll probably not be able to count the kicks, it's more of a constant kick
with the lunging, or pressing down farther with the head and lead arm to make
sure you actually go BENEATH the surface.
7) Take off the fins and repeat the set.
如何训练
1、你可以不用脚蹼,不过你很快就会发现起伏训练对腿部力量的要求了。我们先戴上脚蹼,然后开始8642踢腿,即踢8次腿,6次腿,4次腿,然后冲刺,或2次腿。
2、这一训练主要是在换气之间向侧方踢腿,一臂放体侧,一臂前伸。
3、难点出现在划臂和呼吸的时候。你得在前伸臂那一侧呼吸。
4、当开始划前伸臂时,你需要突破水面换气,再钻入水中继续侧身踢8次腿,6次腿,或4次腿…
5、钻入水时,注意头部要低于水面,眼睛向下方看。
6、当你开始2次腿时,你可能就顾不上数踢腿数了,只需要不断踢腿向前扑,或向下压头部和前伸的手臂,以保证你是在水面下。
7、脱下脚蹼,再练一遍。 |