[混合泳] 五种常见的泳姿错误

老由

Five Common Stroke Flaws
五种常见的泳姿错误


This week’s Speedo Tip of the Week comes from Jimmy Tierney, head coach of Northwestern University’s women’s swim team. Tierney talks about five common stroke flaws found in young swimmers.
本周的Speedo每周小贴士来自西北大学女子游泳队的总教头Jimmy Tierney。他谈到了年轻选手中常见的五种泳姿错误。

1.     Arched Back
1.     弓背
Coach Tierney often notices freestylers arching their backs, a crucial indication that their body isn’t in its most efficient position.  Focus on keeping “your head, shoulders, hips, knees and ankles aligned,” says Tierney.  Tightening your abdominal muscles will help prevent your back from bowing.
Tierney教练经常注意到有自由泳选手弓着背，这明显表示出他们的身体没有处于最有效的位置。Tierney谈到，要把注意力集中在把头、肩膀、臀部、膝盖、脚踝都对齐，成一直线。收紧你的腹肌可以帮你防止弓背。

2.     High Head Position
2.     头部位置太高
Breaststrokers sometimes keep their heads raised during their recovery glide, causing drag and throwing off timing. To help correct this error, Tierney suggests doing one-pull-two-kicks breaststroke drill to encourage neutral head position during your glide.
蛙泳选手有时在移臂恢复滑行的时候抬着头，这会造成阻力并造成配合时机不正确。要更正这个错误，Tierney建议做一次划水两次蹬腿的蛙泳，来保证在你的滑行时头部处于一个较好的位置。

3.     Over-Rotation in backstroke
3.     仰泳滚动过度
Tierney notices that age-groupers are especially prone to “over-doing the side to side motion” in backstroke, which leads to a less powerful stroke.  By swimming with a kickboard held upright between your legs, you can help develop a balanced rotation.
Tierney注意到年龄组的运动员特别容易倾向于在仰泳中“过度侧向滚动”，这会导致划水力量较弱。你可以通过在大腿间直立地夹一块扶板来发展较平衡的转动。

4.     No Upbeat on Dolphin Kicks
4.     水下蝶泳腿中没有上打腿
While most swimmers have a strong downbeat on their underwater dolphin kicks, Tierney sees many relax on their up-kick, losing power by doing so.  The solution?  Practice vertical- or side-kicking to emphasize both motions.
大多数的运动员在水下蝶泳腿中下打都非常有力，可他们的上打却过度放松。如何解决？练习垂直蝶泳腿或侧身蝶泳腿来强化两边的动作。

5.     Shallow Streamlines
5.     流线型蹬壁后过浅
After completing a freestyle turn, swimmers often go too shallow, breaking to the surface quickly and losing the opportunity to swim under the rough water near the wall.  Tierney encourages swimmers to complete a set amount of underwater dolphin kicks after flip-turning to take advantage of the push off.
当完成一次自由泳转身后，游泳运动员经常会下潜过浅，过快地破水而出，丧失了贴着池壁从狂乱的水流底下穿过的机会。Tierney鼓励运动员进行一组相当数量的翻滚转身后利用蹬壁进行水下蝶泳腿的练习。

原文摘自：
http://www.usaswimming.org/USASW ... 348&ItemId=3100