自由泳技巧-划臂技巧 狗爬式练习 Doggy Paddle Drill

Otherwise known as ‘long dog’ in some parts of the world, this version is swum with more rotation than traditional children’s doggy paddle.

Purpose

• It’s a powerful drill for developing your catch and ‘feel for the water’ as it forces you to develop a bent elbow catch
• If you struggle with the drill, its likely you’re in the habit of catching the water with a straight arm
• It also helps you develop good rhythm and timing
• It enables you to focus on keeping the hand in line with the shoulder rather than sweeping out or crossing under the body
  

Key Points

• Use a pull buoy to prevent your legs from kicking
• Perform alternate strokes pulling back to the hip
• Keeping your arms underwater for the recovery forwards, in whichever way feels natural, but fingertips first
• Extend your hands in line with the shoulder
• Tip the wrist then exaggerate bending your elbow as you emphasise ‘reaching over the barrel’
• Keep the lead hand constantly in motion, either extending forwards in front of the shoulder, tipping over and catching the water or pulling backwards, no pausing!
• Repeat the mantra:
  

Reach and roll!

Think About

• Perform the drill either looking forward (harder) or with your face in the water so you can see what your arms are doing
• Some people tend to tense up when doing doggy paddle- stay relaxed and keep breathing out!
• Feel the pressure of the water on your hand and forearm
• Visualising pulling yourself along a rope 50cm beneath you will help keep your hands under your shoulders
• Once you have a good feel for the drill, try to add a touch more rhythm and tempo to the movements, too gentle and you’ll struggle to feel the water properly, so lifting tempo will help develop a good feel for rhythm and timing of the catch
• When doggy paddle is performed well you can move quite quickly!
  

Progression into full stroke

• Transition straight from doggy paddle into some freestyle swimming to really feel the benefit of the drill and the improvement to your bent elbow catch
  

Doggy paddle is the mainstay of the Swim Smooth drill pack, all swimmers should perform it regularly in their training sessions to develop their catch technique and stroke timing.

高阶段练习

学习！！！！！！！！！！！！！！！！！

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自由泳练习方式多样，希望各位可以找到适合自己的！

谢谢分享，很好的游泳技巧！！

谢谢分享，很好的游泳技巧！！

谢谢！！您辛苦了！！！！

这些自由泳练习方式都非常实用！！！