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You are going to notice that 人们常常会犯一个错误 people put their arms in the water and then they rotate to the side. 人们会等到手臂入水后再去转动身体 And sometimes if you’re swimming flat, your arms even go in over your head like this. 你的手臂还会像这样在头顶弯曲 A big mistake, a common mistake. 这是个离谱的错误 但却很常见 The reason we keep a part of your arm out of the water is 在之前的练习中要求一半前臂出水的目的就是 we want you to get used to being on you side 为了让你们习惯在手臂入水前 before your arms enter the water. 身体应该已经转动到侧面了 So you never get this feeling of 你千万不能有 your arms behind your back here, 手臂在背后的感觉 like you wouldn’t have both your arms in the water completely. 就像你不能让整只手臂都入水一样 This keeps you in the backstroke posture is like you want… 这样就能保持你在仰泳时的一种… The posture you want to be holding when your arms enter the water, little finger first. 一种手臂从小指入水时就应该保持的姿态 All right, here we go. Same drill. 好 准备好了吗 同样的练习 All right, Pencil. 好的 铅笔漂 Ribs in. 含胸 Go! Lay it back. Fold your arms. Over your head 走！向后倒 双手叠放 举过头顶 Wonderful. Wonderful. 非常好 非常好 They did that drill very nicely. 刚刚的训练他们完成的非常好 From the flutter kicking, try to grow that line out of the water. 无论是打水还是直出水面的部分 I want you to notice the tone you’re carrying your body. 做这个练习的时候要有一种体感 And that’s the tone you need to carry throughout the race in backstroke. 而这种体感是要在整场仰泳比赛中都要有的 Your next drill is going to be right arm lead on your side. 下一个练习是右手前伸的侧卧滑行 And you are going to be looking directly over your left shoulder 在滑行时 双目以一定的角度看 at a little bit of an angle right over the top of your left shoulder. 左肩的略上方 Like freestyle, you want to swim backstroke from side to side. And that power comes from the rotation of the hips, which will go too later. 而翻转的力量来自于臀部的旋转 But you’ll be thinking about that as you are doing this drill. 你在滑行的时候要谨记这一点 All right, here we go. 好 我们来试一下 Right arm lead. Ready, travel. 右臂侧滑行 准备 走 Beautiful. Beautiful. 非常漂亮 Ribs in. 含胸 Right there. Very nicely done. Relax. 就是这样 完成的很漂亮 停 This will be left arm lead. 接下来是左臂前伸的侧卧滑行 Exactly the same drill. 和刚刚的练习一模一样 Now you want to be directly on your side 这一次你依然是侧身滑行 and this time looking right over your right shoulder. 但眼睛看的是你的右肩 You’re looking right over your right shoulder. 眼睛直视右肩的略上方 All right, ready? 好的 准备好了吗 Right arm lead. Ready, travel. 右臂侧滑行 准备 走 Very nicely done. 非常好 Your palm should be facing the bottom in this drill and to be on a direct line. 在这个联系里手掌要向下 和身体成一直线 Thank you. 好 停 If you are doing that drill and your arm is going back and forth like that, 如果你做这个练习的时候 手臂会像这样来回摇晃 that means that you have some flaws in your posture. 就说明你滑行的姿态有一些缺陷 You need to bring your ribs in. 首先 要含胸 不能挺胸 You need to flat out your back to make sure that you have posture, line and balance on your side. 要确保你的身体成一直线 来保证侧滑行时的姿态 线条和平衡 Your next drill is going to be going from left arm lead to a right arm lead with one rotation 下一个练习是从左臂侧滑行到右臂侧滑行的切换 and that rotation comes from the base of your hips. 切换要用一次旋转来完成 而动力来自于臀部的旋转 You want to rotate from the base of your hips. 要从臀部开始带动全身旋转 You set your anchor on the lead arm 通过调整手肘的角度 by rotating that elbow just a little bit. 以前伸臂作为你滑行时身体的锚 Rotating it up. It doesn’t mean you start your pull. 调整角度不意味着划水 You just rotate your elbow. 只是调整手肘的角度 It connects back to your hips. 手肘将你的背部和臀部连成一线 Now when you rotate your body, 做翻转的时候 you’ve got your body tight to your arm 双手紧贴住身体 and you are much stronger that way. 这样一来你的旋转就会更有力 Now you want to get down on your side. 身体要先到侧面的位置 You want to get down on the opposite side before your arm gets into the water. 在手臂入水前身体就要先转到侧面的位置 Otherwise, you are going to make this mistake. 否则就会犯刚刚那个错误 And you don’t want to do that one. 这可不是我们想要的 You want to be down on your side before your arms enters the water. 切记要先旋转身体再让手臂入水 All right, here we go. 好 我们再试一次 Ready, travel. 预备 走 Switch! Switch! Switch! Switch! 换 换 换 换 Relax. 停 All right, here we go. 好 再来一次 Ready, travel. 预备 走 Switch! Switch! Switch! Switch! All right, relax. 换 换 换 换 好 停 | 
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