游泳训练系列-教你如何正确完成出发技术 快速游泳的关键环节-isport系列视频

游泳训练系列-教你如何正确完成出发技术

Whether you’ve been swimming for a long time or you’re new to the sport, you probably understand the importance of a good dive. The dive and the turn should be the fastest aspects of your race. This iSport lessons video covers what you should focus on to master a good dive.

不管你是游了多长的时间或刚刚喜欢上游泳，你也许已经知道出发的重要性。出发和转身肯定是快速游泳的关键环节。这isport课程视频涵盖你所要掌握良好出发技术的重点。

Placing your feet correctly while on the blocks is key to a good push-off. For a 2-foot start: Place both feet forward and wrap your toes around the edge of the block. For a track start: Place one foot forward on the blocks, wrapping your toes around the edge. Place the other foot back about a hands width apart. Your feet should be about shoulder width apart. No matter what type of foot placement you have, keep your hips up high, and look toward your knee.

将你的脚放在跳台合适的位置是出发良好的开始,双脚和脚趾应该扣住跳台的边缘。。两腿分开与肩膀同宽。你的脚应该是肩膀的宽度分开。不管你的脚放在什么位置，把你的臀部抬高，并看着你的膝盖。

As the beep sounds, lean forward and throw your hands into a streamline. Don’t aim downward. Instead, point your fingertips toward the flags.
当你听到入水声时,把你的手成流线型。不要往向下潜。相反，你的手的目标应该在出发台远端旗帜的方向。

As you enter the water, it should feel like you’re slicing through a small hole. Your fingertips enter the water first, followed by your shoulders, torso, and legs.
当你进入水中，你要感觉到你滑入一个很小的洞力。你的指尖第一个进入，其次是你的肩膀，躯干，腿。

After you’re in the water, hold your streamline and start kicking right before you lose momentum.
在水里后，保持流线体和在你失去动力前开始踢腿。

As you near the surface, take a powerful stroke to lift you up on top of the water, and begin swimming.
当你接近水面,开始用强有力的泳姿另自己到达水面最高点，并开始游泳。

Here are a few tips:
这里有一些提示：
For a track start, don’t put your rear foot too far back on the block. This drops your hips and can cause a slow, weak push as you leave the blocks.
开始蹬离台面时,尽量不要让脚离开台面太远。下降你的臀部可能引起你离开台面后速度缓慢或没有力量。

While on the blocks, look behind you toward your knee. Looking forward drops your hips, while looking behind you puts your hips in the optimal position for a strong push off the blocks.
在台上时，看你的膝盖。尽量不要降低臀部,并让你用良好的姿势而获得较强的推力。

When leaving the blocks, focus on aiming your fingertips toward the flags. This will help you get further on your dive than if you aim your fingertips downward. Aiming down can also cause you to go too deep.
当离开台面时，重点在你手指的方向。如果你的手指往前而不是往下这将帮助你进一步提高。如果你手指往下会让你钻得很深

Dives can be one of the most intimidating – yet most important – aspects of your race. As you practice, break your dive down into steps. By spending time on perfecting it, you’ll improve your dive greatly!
跳水有时候会让人害怕,但却很重要。如果你常练习,并按照步骤,你的提高将是有目共睹的