自由泳技巧-自由泳侧身打腿练习 Kick On Side Drill

自由泳技巧-自由泳侧身打腿 Kick On Side Drill
Purpose

• Helps you develop good posture and alignment in the water (and rotation)
• It also helps you achieve an excellent catch set up position
  

Key Points

• Use fins and push off in a great torpedo position
• Rotate onto your side (90°), leaving your lower arm in front of you and upper arm by your side
• Draw your shoulder blades together and back to maintain good alignment
• Kick at a steady pace from the hips with relatively straight legs
• Face downwards and exhale into the water continuously
• Rotate your head to take a breath in, keeping one eye in the water
• Rotate your head back down while you exhale
• Notice whether you tend to track straight or weave about
• Swap sides after 25m/yds, are you better or worse on the other side?
  

Hand Position

• Notice the position of your lead hand, are you crossing over the centre line?
• If you’re crossing over or it’s likely this also happens in your full stroke
• Notice if your little finger or thumb is facing down
• Are you dropping your elbow showing the palm to the front (putting on the brakes)?
• If so it's likely you do this in the full stroke too and this drill will really help to correct it
• The correct technique is keeping the palm of your hand facing down, fingertips lower than wrist, wrist lower than elbow at all times, with your middle finger pointing straight out in line with your shoulder
  

Progressing to full stroke

• Perform some freestyle immediately after the drill, keeping your fins on
• As you start the full stroke following the drill think about maintaining your alignment and extending the middle finger on your lead hand in front of the shoulder
  

好，剩下的就是苦练了~~~~~~~~~~

本人试了一下，要是在打腿时强调一下侧面打水，能感到明显的前进的力量．但刚开始时是有点平衡不好，练习惯就好了．

侧打腿的动力明显比平打腿强大，很有练习的必要，

用于爬泳的实践中，就是尽量少的时间让身体平卧，尽量多的时间让身体侧卧，利用侧打腿，避阻就力。

练不好侧打腿以后游起来就会晃.

侧身游阻力较小,能更好地体会滑行的感觉,加强练习啊

侧身打腿的小体会

这一段时间主要练习前交叉的游法。
比过去练的更多的是侧身徒手打腿和单臂划水。
昨天发现了一个变化，就是侧身打腿练习50米的呼吸次数少了。
我想每个人的肺活量是相对稳定的，如果在相同用力、相同距离、相同速度下，呼吸的次数减少了，说明你比以前更放松效率更高了。
我过去50米侧打腿（50米池中间不停顿）大概换气22－24次，昨天试了一下是17－19次，注意，17次是我的强侧（右边），19次是弱侧（左边）。
顺便说一下，越是弱侧越要多练。
我的侧身打腿基本是按照本科视频练的，就是注意尽量做到前伸的手伸直（可以眼睛看着自己的手或者池底你的影子），大臂贴脸颊，双肩连线与水面垂直，换气的时候前伸手臂不能动。只是头转动，身体保持不转动或转动幅度尽可能小，头转动的幅度可以大些甚至眼望天花板。我一开始也很容易换气喝水，练一段后就好多了，关键还是越放松浮力越大。

侧身练好，游起来是轻松愉快啊

可以试试前伸的手臂在往下一些贴到腮部，然后双臂轮换着打腿。体会左侧转右侧，右侧转左侧的转换。

想起我初练侧身打腿时，游泳场的工作人员坐在池边说：“游不走呢？”，我不理她，继续打腿，一会儿她说：“呵，走了走了”。所以暂时的不走水不要停，继续打，多打几下就走了。

“侧身滑行”，还是要依靠强大的推水来提供的，并不是单纯地打腿吧。抱到了水后，强有力的推水才会提供足够的滑行距离，其中的打腿是辅助滚动与流线平衡，使得臀部腰部能够发力、将力传递到肩膀、再作用于手臂上，从而实现加速推水，从另一侧看就是无动力滑行。