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0:00-0:01:32 My name is Richard Quick and I’d like to introduce Vivian Wong and Steven Chen, and Vivian and Steven are from the Deck Swim Club. And they’re going to help me present these skills and drills to you. Now I think it’s important for you to understand they’ve never worked with me before, I’ve never met them before today, but we’re gonna see if our drills and our skills can be taught to people that they have never done before, just like your situation. 我的名字叫Richard Quick，我想想大家介绍来自Deck游泳俱乐部的Vivian 王和Steven 陈。他们将帮我向大家演示这些技巧和训练。有一点很重要，请大家理解他们从来没跟我训练过，在今天之前我也从未见过他们。我们看看这些训练和技巧能否教给从未做过的人，就像你们一样。 Remember swimmers, safety is extremely important. When practicing diving drills and skills always do it in the deep pool that is designed for diving and under the supervision of your coach. 请游泳者们牢记安全的重要性。请在深水区以及教练的指导下联系潜水的课程以及技巧。 0:01:32-0:02:56 We’re going to go over the backward starts and forward starts. the forward starts will start with xxx to a forward start. They’re really simple. You wanna do them very precisely each time. 我们将复习backward start 和forward start。Forward start 将从xxx开始到完成一个forward start。教学将十分简单易学。你将做出异常精准的跳水动作。 First time you start out with a kick work on the side of the pool, and you kneel down on the kid board about one foot around the edge of the pool. Claw your toes around the edge. Kneel back a little bit further. There you go. Now, up straight. The first thing you do is pick a hole in the water you wanna go through, wherever the hole is. Then you line your arms and keep your head there. Line your arms out on that hole. Now you take your head into the line. Now roll into the water and push with this leg. Go right through the hole. Ready? Go! 第一次你将从蹬壁开始。 先跪在游泳板上距离池边一英尺的地方。 蜷缩脚趾抓在池边。请稍微向后跪一些 就是这样。现在，直立上身。 你要做的第一件事是在水中挑选一个你想要穿过的洞，不管它在哪。然后你平举双手并且保持你的头部在这个位置。 将你的双手举在你假想的洞上方，将头埋入双臂中，现在用这条腿将你自己推入水中。直直穿过那个洞。准备好了吗？出发！ I don’t want you to stay. I want you just roll off into the water. 不要停下来，继续向前游。 0:03:00-0:03:30 V you’re next. I want you to get the idea of going straight through the water. It’s not how fat out you jump. It’s the power you take to the water. Up straight, pick a hole in the water. Line your arms up the hole. Take your head into the line. Now take this knee towards the water. Ready? Go! Beautiful. Vivian你是下一个。我想要你明白，要直直穿过水面。你跳的多远并不重要，重要的是你冲入水中的劲头。 直立上身，挑选一个假想的洞。 将双手举在洞上 将头埋入双手 将这条腿的膝盖朝向水面。 准备好了吗？ 出发 0:03:30-0:03:56 Now we’ll take the xxx(游泳板) right on the xxx(跳水板). Kneel donw. Claw your toes over the edge. Pick a hole in the water. Line your arms up the hole. Take your head into the arms. Take this knee towards the water. Ready? Go! Good job! Always balance it up out there after the start. 现在我们将游泳板放到跳水板上。 屈膝跪下。 蜷缩你的脚趾抓住板壁。 挑选一个假想的洞 将你的双手举起放在洞上。 将头埋如双手之中。 将膝盖朝向水面。 准备好了吗？出发！做得好！一直要记得，在出发后保持身体的平衡。 Alright, Vi. Kneeling. Stand up straight here. Always keep your chest up to facilitate your breath until you hear the voice Take Your Mark. pick a hole in the water. Line your arms up the hole. Take your head into your arms. Be careful. Some people put their arms up their head when I say line their head up. Now they’re diving for the moon. Take your knee towards the water. Ok, go! Balance it up. Vivian轮到你了。 屈膝跪下。直立上身。 记住将你的胸膛挺起来调整你的呼吸，直到你听到take your mark的口号再弯下。 挑选一个假想的洞 将你的双手举起放在洞上。 将头埋如双手之中。 要小心。当我说平举双手时，很多人将手举得高过头顶。 将膝盖朝向水面。 准备好了吗？出发！ Pick a hole in the water. Line your arms up the hole. Line your head into your arms. Take your knee toward the water. Go! Balance up there. 挑选一个假想的洞 将你的双手举起放在洞上。 将头埋如双手之中。 将膝盖朝向水面。 准备好了吗？出发！ Pick a hole in the water. Line your arms up the hole. Now you step back with one leg or the other, your choice. Line your head into your arms. Take your knee toward the water. Because when you jump you want your shine towards the surface of the water. Ready? Go! Balance it up. Good job. 挑选一个假想的洞 将你的双手举起放在洞上。 现在，将任一条腿向后一步。 将头埋如双手之中。 将膝盖朝向水面。 因为当你跳水时，你希望你的胫骨朝向水面。 准备好了吗？出发！保持平衡！做得好！ Pick a hole in the water. Line your arms up the hole. Line your head into your arms. Take your knee toward the water. Step back with one foot. Go! 挑选一个假想的洞 将你的双手举起放在洞上。 将头埋如双手之中。 将膝盖朝向水面。 退后一只脚。 准备好了吗？出发！ You’re just balance tight up onto the surface long as you can hold your breath. 你们在水面上请保持平衡漂浮足够长的时间，只要你们能屏住呼吸。 Pick a hole in the water. You want your hip up as high as you can cause you …… 挑选一个假想的洞。 将臀部抬得尽可能的高。 You want to bend your arms quickly so that you bring this knee towards the water. And you go right for the hole. You want to be careful that you don’t drop your hips down. You want to bend over to have your hips kept as high as they can be. You don’t want to be down like this. You want to be up like this. And then kneel down cause you want to jump that way. You are already high enough. You don’t want to jump higher. You want your hands, head, shoulders, hips, knees all go through the same hole. You can get your hips up a little more. You are going to store your energy into your body not in your arms. Ready? Go! You can take your knee towards the water a little bit more. The first thing you want to do is to clasp your knee into the water. The speed you hit into the water is much important than how far you jump. Take that energy right through the water. 弯曲你的手臂，将膝盖朝向水面。 然后直直穿过那个洞。 要小心别放低臀部。所以记住弯腰使得你的臀部尽可能的高抬。 你不希望做出这样的姿势。 然后屈膝，因此你可以跳出你想要的姿势。 你已经站的够高了，因此你不需要跳的再高。 将你的手，头，肩膀，臀，膝盖直直穿过那个洞。 臀可以再抬高一些。 记住，将你的能量储存在你的身体里而不是手臂。 准备好了吗？出发 你可以再将膝盖朝向水面一些。 入水后第一件事记得并膝。 入水的速度比高度要重要的多。 带着你储存的能量穿过那个洞。 This time we’re going to swim out until you break up. Take your mark. Get your leg back just a little bit more. Arms a little straighter. Go! Nice job steven. 这一次我们跳水后将继续前游。预备！将你的腿向后放一些。手臂放直些。出发！做得好。 Take your mark, Go! V you’re going to push with your back legs a little bit more. That’s the only thing you didn’t do. 预备，出发！vivian 你的后腿需要蹬得再有力些。 这是唯一你需要改进的地方。 | 
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