蛙泳划手训练两篇

清澈的水

Breaststroke - Front Scull - CLASSIC

蛙泳：前方浆式划水（标准动作）

Posted by Glenn Mills on Dec 29, 2006 11:00AM

格伦·米尔于2006年12月29日上午11:00发布此文

This is one of the first drills we posted, way back in July 2003. We're revisiting this because sculling NEVER goes out of style. Also, next week, we'll show you a great athlete doing this drill, just much better. :)
早在2003年7月，我们就发布了有关浆式划水动作训练的文章。今天我们又旧话重提，因为浆式划水动作训练“永远不会”过时。下周我们将向读者提供一位杰出的运动员进行浆式划水动作训练的有关文章，其训练内容更精彩。

Learning the proper way to swim breaststroke means understanding just a bit about the pull. For years, I've watched people yank their hands backward to secure a GREAT BIG, then get STUCK there because they have so far to go to recover the hands. The resistance they create destroys the positive benefits of the pull. They get a little bit farther down the pool, but with a tremendous amount of effort.
要学会正确的蛙泳姿势，就要了解划水。多年来，我见过许多人向后猛力划手以获取“强大推进力”，但由于双手复位划程太远，身体“几乎停在原位”。因为猛力向后划手产生的阻力抵消了其产生的推进力。虽然在池里也能游一小段距离，但却消耗了巨大的体力。

WHY DO IT:
为何进行训练

Learning the feel of sculling will not only help your breaststroke but also help EVERYTHING you do in the pool. For breaststroke-specific reasons, the front scull will show you the exact movement your hands should do during the outsweep of the pull. Rather than forcing the hands out, you’ll learn to work with the water.
领会浆式划水动作，不仅对蛙泳，对泳池里“各种”泳式都有帮助。就蛙泳来说，前方浆式划水动作就是手部向外划水产生推进力时的正确动作。比起费力外划双手，学习与水配合更加有效。

HOW TO DO IT:
如何进行训练

There are many ways to practice your sculling. The Endless Pool is fantastic for this. If you don't have an Endless Pool handy, then a stretch cord tied to one end of the pool is also a great tool. FINALLY, if you don't have an Endless Pool or a stretch cord, then you can do it the old-fashioned way - just go back and forth in a pool.
有多种方法可以练习浆式划水动作。在无极泳池里练习最佳。如果没有无极泳池，就用一根拉绳系在泳池的一端。“最差条件下”，如果既没有无极泳池，也没有拉绳，那就用最老式的方法，在池子里来回游着练习吧。

One thing you should do, to really isolate this move, is use a pull buoy. With a pull buoy, you don't have to think about keeping your feet up. Also, if you want to really turn this into a workout, put on some hand paddles. When you put on your paddles, make sure there is no wrist strap. This way, if you try to pull, the paddles may simply fall off during the recovery.
练习者在作浆式划水分解练习时，必须使用拉力浮标，这样就不必考虑双脚上浮的问题了。如想做到真正的训练，可使用划手掌。配戴划手掌记住不要系腕带，这样，如果试图划水，蛙掌在双手复位时就会脱落。

1. Lie flat on the surface of the water, allowing the pull buoy to bring up your hips.
1、平直漂在水面，使用拉力浮标托起臀部。

2. Simply 'sweep' your hands out to the side, then back in - kind of like a windshield wiper. Think about cutting the side of your hand through the water, rather than PULLING on the water.
2、双手“扫”向两边，再“扫”回来（类似汽车雨刮器）。试着用手侧切水，而不是划水。

3. As you slice your hands sideways through the water, pitch them slightly to always be gently pushing the water back.
3、双手向两边切水时，手掌稍作倾斜，轻轻将水拨回。

4. Focus on what your head and body are doing. As you sweep your hands back and forth, see if you're bouncing up and down. If so, you're trying too hard, and pushing DOWN on the water. Stay as stable as possible.
4、注意头部和身体在双手来回运动时，是否上下起落。如是，则是动作太猛并向“下”划水造成的。尽可能保持头部和身体的稳定。

5. When it's time to breathe, simply lift your head quickly and grab a breath. Put your head back down, and continue.
5、呼吸时，只需快速抬头吸气就可。低头至原位，再继续抬头吸气。

6. You'll be using your wrists a lot in this drill. Remember to pitch the hand at the wrist inward and outward rather than just pushing your arm back and forth.
6、这一训练中经常用到手腕。记住通过向内向外旋转手腕来倾斜手掌，而不是单纯的来回拨动手臂。

BONUS:
特别提示：

Put on some paddles and see what the extra surface area does for the amount of effort required. You'll find that this feels great! It's the feeling you want to achieve when you take them off. Increase the surface area when you take the paddles off by making sure your fingers are pointed DOWN toward the bottom, and not just out to the side.
戴上划手掌，看看同样的力量下，增加的划水面积带来什么效果。感觉很棒吧！那就是脱掉划手掌后，我们要找的感觉。脱掉划手掌，增加划水面积，注意手指向“下”指向池底，而不是向外侧。

The fine points of this drill are dependent on FOCUS. Think about staying stable, and not bouncing. Feel what your upper arm is doing or NOT doing. The idea is to use mostly the forearm and wrist for the outsweep. The upper arm will move a little, the forearm will move a little more, the wrist still more. If your shoulders are getting sore, you're probably using too much of your arm. Your forearms should be what gets sore or tired.
做好本篇训练需要思想的“集中”。记住保持稳定，避免头部和身体起落。感觉大臂的状态及“不应有”的动作。主要使用小臂和手腕完成划水。大臂做小动作，小臂动作就会比大臂略大，手腕更大。如果肩膀酸疼，可能是臂部动作过大。正确的姿势应该使小臂感觉酸疼或疲劳。

This drill is all about isolating a simply move. Start slowly, and really FEEL what the hands are doing. See how slowly you can move your hands but still move forward. As you gain mastery of the sculling action, start to go faster and faster. This can also help to develop great hand speed.
本篇训练只是一步分解动作。开始时动作要慢，“感觉”双手动作。在保持前进的状态下，双手尽量慢划。当掌握了浆式划水动作后，再增加划手速度。通过这一训练，也可以帮助练习利用手部动作增加游速。

Breaststroke - Front Scull Revisited

蛙泳：再话前方浆式划水

Posted by Glenn Mills on Jan 05, 2007 08:59AM

格伦·米尔于2007年1月5日上午08:59发布此文

This week, as our first drill of 2007, we thought it would be appropriate to revisit one of Go Swim's very first drills, and do an update. The drill that we've chosen to update is Front Scull, and we conveniently posted this as last week's drill, to make it easier for you to compare the two versions. We still agree with the "How To" and "Why To" of the original drill, but there is tremendous value in watching a GREAT athlete performing the drill at a much higher level.
作为2007年第一篇训练文章，本周我们将复习Go Swim早期的训练文章，并更新一项内容——前方浆式划水，上周我们发布了前方浆式划水的训练文章，以便读者对本篇和上周文章进行比较。我们仍然认可原来那篇里“如何”和“为何”两段内容，不过有一位杰出的运动员将此训练提升到了更高层次，了解这位运动员的训练方法极具价值。

So, let's see what we can learn from watching Kevin Clements perform this same drill.
下面，让我们看看通过凯文·克莱门特的浆式划水训练，我们能有何收获。

Why Do It:
为何进行训练

Sculling teaches SO MANY lessons, but one of the most important lessons is how to use your hands. Sculling helps you learn how to turn even the SLIGHTEST motion of your hand into a productive movement. The side-to-side motion of your hands and forearms can be very productive, even while they're on their way for the BIG payoff of the pull.
关于浆式划水的课程“不胜枚举”，但其中最重要的课程是如何使用双手。划水训练帮助练习者了解如何把手“最轻微”的动作有效化。双手和小臂的侧向拨水动作非常有效，即使是在划水获取“巨大”推进力的过程中也同样有效。

How To Do It:
如何进行训练

1. Kevin starts flat on his stomach, with his eyes looking down. He's not looking DIRECTLY at the bottom, simply because he'd never swim like that. He's looking slightly forward, and if you watch Kevin from the side, you can see that the angle of his head mimics the angle of his chest.
1、一开始，凯文俯卧水面，眼睛向下看。他不是“垂直”向下看，因为他游泳时从不会那样。凯文的目光略向前方，如果你看他的侧面，他头部的角度与胸部的角度相仿。

2. Notice that Kevin holds his head extremely still... and that he keeps his elbows VERY near the surface, and VERY still. All the productive movement is being generated by the back-and-forth movement of his hands and forearms. Sure, you'll see a little kick snap in there every once in a while, but when you consider that we initially taught this drill using a pull buoy, you begin to understand just how good the real elite athletes are at this stuff. Kevin needs only a slight kick to keep his entire body in line. This is a combination of learned balance, and a very productive sculling action that produces enough velocity for his feet to stay high in the water.
2、注意凯文的头部完全静止，肘部“几乎”在水面上，并且也“几乎”静止。所有有效移动都由双手和小臂的来回运动产生。当然，你会偶尔发现一个突然踢脚的小动作，但回想一下，我们以前教过一节课，内容就是使用拉力浮标进行突然踢脚的小动作训练，想到这个，你就可以了解什么才是真正出色的运动员。凯文只需一个小踢脚动作，就可以使整个身体保持流线型。这一小动作是掌握平衡与有效划水动作的结合，可以产生足够的速度，使双脚在水中保持较高位置。

3. Kevin sweeps his hands in and out QUICKLY, and is constantly changing the pitch of not just the hands, but also the entire forearm. From the elbows to the fingers, Kevin forms a single unit -- a long paddle that works WITH the water.
3、凯文“快速”扫动双手，并不断改变双手及整个小臂的倾斜度。凯文的肘部到指尖组成一个单元，就像一个与水“配合”的长浆。

4. Kevin keeps his head and chest pressed in quite a lot, which means you'll barely see any part of his head above the surface. You'll also see how balanced he is, as his hips are also right at the surface of the water.
4、凯文的头部和胸部压在水面下，在水面上几乎看不到头部。由于他的臀部正好在水面上,使他保持良好的平衡。

How To Do It Really Well (the Fine Points):
精益求精之道（要点）

Fast hands and great balance. For those of you who refuse to wear pull buoys, paddles, or any other type of equipment, you should be encouraged to continue what you're doing, and now learn how to do it even better. With great balance, Kevin is able to move pretty quickly in the water, and with very little effort. He keeps his head and body stable... and in a very horizontal line in the water. This means that even the slightest movement will send him forward.
双手速度要快，并保持极佳的平衡。练习者如果从开始就不使用拉力浮标、划手掌或其他任何训练器具，那最好在练习中一直都不使用器具，下面我们来学习如何使双手动作和平衡精益求精。由于保持了极佳的平衡，凯文只需少量力气，就能够在水中快速移动。他的头部和身体保持稳定，在水中形成一条水平线。这样，哪怕是再小的动作，都可以使他前进。

We'll be watching Kevin perform more sculling in the next few weeks, so we encourage you all to practice -- and master -- this one prior to seeing the next. This is the easiest. :)
以后的几周，我们将了解更多凯文关于划水动作的训练。我们希望，在看到下一篇训练文章之前，大家都能去练习并掌握本篇内容。本篇介绍的训练是所有训练中最容易的。：）

笔划着...好象图片动作不连惯/:A026?

看花眼了好多字啊:victory: