本帖最后由 Snowland01 于 2012-10-4 17:18 编辑
FREESTYLE DRILLS - HEAD LEAD BALANCE DRILL
自由泳训练 —头引导平衡训练
Our first drill is gonna be Head Lead. I want you go head first, arms in the saddles, just like you in the pencil position. And I want you to kick, and I don’t want you to kick very hard. I just want you to kick as far as you can until you run out of air. Okay…and the let’s just stop. Don’t kick hard at all don’t try to get fast. We go together here.
我们的第一个训练是头引导平衡。你们用头部引领，手放在马鞍位置，就像你们在铅笔漂浮一样。开始轻打腿，我不想你们用力打腿。我希望你们轻打腿，尽量游直到不够气了。好的…… 停下来，千万不要用力打腿，不要赶速度。我们一起出发。
Head lead balance drill, both arms on your side, your are on your front, you look straight to be bottom of the pool, you lead with your top of your head. Okay, ready……Go. That’s good, light kicking here, if you kick too hard, you are going to disguise flaws in your posture line and your balance. This is just about the right effort. Ribs, chin Steven, for a flat back, long neck, look at the bottom of the pool, look straight down to the bottom of the pool. Relax, hold up, very very good.
开始头引导平衡练习，双臂放身侧，面朝下，直视池底，用头部引导。好的，准备……开始。好的，轻轻打腿，如果你太用力打腿，你将会掩盖住你身体流线型和平衡的上的小缺点。仅仅需要恰到好处的力。Steven，收肋骨、颔下巴、展平背脊，伸长头颈，看着池底，直视池底。放松……坚持住……非常非常好。
Now in that drill, you don’t want any wrinkles in the back of your neck. Those wrinkles are for me, not for the swimmers. And I want your eyes straight down, you don’t want to be looking forward just a little bit. Because when you look forward just a little bit, it tours your hip down into the water and pretty soon you’re swimming uphill. You wanna swim on a line all the time. You never want to swim uphill. Alright head lead balance drill going back. Ready……go.
在这个练习中，你的头颈后面不要有任何皱纹。那些皱纹是我才有的（Quick幽默一下说自己老了），不是泳者应该有的。我希望你们的眼睛直视池底，不要往前面看。因为当你往前面看，会让你的臀部在水中下沉，很快你就变成斜向上的角度游了。你应该总保持一个流线型体游泳，永远也不呈要斜向上角度游泳。好的，用头引导平衡练习游回来。准备…… 出发。
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