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All right now the next drill is considerably more advanced than that. 下一个练习要比这个更进一步 We call it the L drill. 我们称之为L滑行 The L drill is the top arm is straight up 做L滑行时 高举一臂 and the lead arm is out with the palm facing the bottom. 另一臂向前伸展 手掌朝下 In backstroke, you don’t want let your arm get trapped down next to your side. You want to have your arm up so that when you set your anchor out here to rotate your body, 而要将手臂高举出水面 这样一来 you want the way of your arm up and on the topside of your body that makes your anchor much stronger. 你作为锚的前伸臂就更为有力（参考鲨鱼） Travel. 走 Beautifully done. Beautifully done. 非常好 干得漂亮 Ribs in. 含胸 You are looking right up your arm. Relax. 双眼直视高举的手臂 停 OK. In backstroke what you want to look for underwater 在仰泳中，你在水下要看到的场景是 is the athlete on their side before the arm enters the water. 运动员们在手臂入水前就已转身 And their palms face the bottom. 而他们的手掌是朝下的 And they again start that early hip rotation. 然后他们又进行一次旋转 You take your topside hip down onto the balance line as your arm swifts back. 当手完成一次划水后 臀部就要回到平衡线的位置 And then you are going to see the athletes, 你会看到运动员们… Vivian and Steven, finish with their palm facing the bottom. 也就是Vivian和Steven 完成划水时手掌是朝下的 We like them to work toward finishing with the inward sweeps 我希望他们能努力达到用向内扫的动作完成划水 so they can get up their L drill much quicker. 这样就能加快他们切换L滑行的速度 You want to get this arm up immediately. 手臂完成一次划水就要迅速地上举 You don’t want to let it stop next to your side. 不能让手臂停在你的体侧 So you go from L drill switch right up to L drill. 游的时候你是从L 滑行切换到L滑行 Don’t let you hand stop down here next to your side. 千万别让手臂闲下来 Ready, travel. 预备 走 Switch! Yes. Switch! Switch! Switch! Beautiful. 换 对就是这样 换 换 换 非常好 Now in that switching L drill, you’ve got a lot to think about. 在交替L滑行时 需要注意的点很多 But the No.1 thing you want to think about 但最重要的就是要记住 is that your rotation comes from your hips. 你旋转的动力来自于你的臀部 The rotation comes from your hips. 旋转来自于臀部 Don’t move the rotation up in your body or your arms. 别用你的身体或是手臂来完成旋转 It starts in your hips. 切记 要使用你的臀部 You take the topside of your hip down onto the balance line. 把你的臀部旋转到平衡线上 Ready, go. 准备 走 Switch! Switch! Switch! Switch! Switch! Relax. 换 换 换 换 换 停 The common mistake in backstroke is people letting their arm get caught next to their side. 在仰泳中，人们常常错误地让手臂停在体侧 And the reason we did that in the old days 我们以前这么做的原因… when I swim backstroke, slowly, by the way. 是的，当我还在游仰泳的时候 那时候还游得很慢 I put my little finger in the water first. 我小指先入水 I press down. 然后向下划水 And then come down here next to my side. 划水到我的体侧的时候 And then to get my hip up, 我才开始转动我的臀部 I would press my hand to the bottom to get my hip up. 所以我就不得不通过划水的动作来转动臀部 If you are going to use your body as the rotating tool, 如果你希望把身体当成转动的工具 you need to get rotating much much earlier than that. 你就要更早地开始转动 So your hip ought to already be here by the time 所以在你的手臂完成最后一步的划水之前 your arm gets down in the last part of your stroke. 你的臀部应该已经早早的到位了 So you just want to sweep in and get that arm up immediately. 所以你的手臂向内划水后就要马上举出水面 Don’t waste time with your arm down here next to your side. 别把时间浪费在手臂在体侧的停顿 Don’t let your arm stop here. 别让你的手臂停在这里 The L drill switching… L滑行的交替… 我是说 The switching L drill is a wonderful drill for that. 交替的L滑行就能完美的避免这个错误 The switching L drill is wonderful for teaching you to 它能让你习惯于 get you arm right back up into the topside of the stroke. 在完成划水后马上开始下一次划水 On the switching L drill, you want to make sure you keep your head absolutely still. 在这个练习里，你要确保你的头保持不动 You don’t want your head going from side to side at all. 你可不能摇头晃脑的 And again notice that the kick is small and electric, 再强调一次打水是小幅度的、快速的 not a big big kick, not a big slow kick. 既不是大幅度的 也不是慢速的 It’s small, quick and electric. 小 快 好像被电到了一样 If we were in a 50m pool, I know we would have room to do this whole drill 如果是在50m池里，我们就有空间把整套练习做下来 when we go right from pencil, grow it out of the water, lay it down, arms across your chest, arms over your head right into L drill, right into switching L drill. 从铅笔漂，直出水面，向后倒 到 双手叠放 举过头顶，再到L滑行和交替的L滑行 And then right into rhythm. 然后再往滑行里加入点韵律 Bring rhythm to the L drill which some people would call that champion backstroke swimming. 有韵律的L滑行就能使你走向仰泳的冠军之路 | 
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