自由泳技巧-绑腿自由泳练习 Swimming With Bands

Purpose

• Wearing a band around your ankles prevents you from kicking at all
• It helps you focus on better rhythm and timing in your stroke
• It adds a little drag at the back, encouraging you to catch and pull through powerfully and effectively
  

Key Points

• Purchase one or make one using an old inner tube
• Use a pull buoy if you’re not very naturally buoyant in the legs
• Swim normal freestyle with your upper body with a high stroke rate, getting into your catch quickly
• Stretch tall through your core
• It will never feel easy- just keep your legs as high as you can and your pull effective
  

Try Experimenting

Add one of these three faults while using a band to see what difference it makes to your stroke:

• Pushing the water down during the catch with a straight arm
• Overgliding by dropping your elbow and raising your fingertips to the surface as if putting on the brakes by pushing the water forwards
• Flexing your ankles to 90°so your toes point to the bottom of the pool (‘sea anchors’)
• You’ll soon experience how much your legs sink if you have any of these stroke flaws!
  

Progression into full stroke

• When you transition into full stroke you’ll have a heightened awareness of your body position and stroke rate
  

这个练习主要解决两个问题，一是划程太短，过腰之后推水无力
二是换气的姿势，这应该是很基础的东西。转头的时机可能不对，比如身体在水平面上前进前进，到换气的时候身体会噗～沉一下，然后再前进前进，再噗～沉一下。

第二个问题很头疼，因为不知道从哪里去纠正。

腿不能打，估计直接就沉底了。

我看到的省队运动员，无论是绑自腿还是绑蝶腿，好像都是以50米为周期的

这个水平需要高阶段的泳者才可以完成。
夹腿板，和绑腿袋子，还有手普。是更高阶段。

游慢了不太容易控制平衡和体态，身体容易扭曲变形。

我觉得漂亮的慢游是自由泳的高级阶段吧

绑腿练习确实需要多练。

腰别松，要不游起来身体扭来扭去的

就是每一划每一次侧身都确实做到
而且我夹8字板的时候身体保持得还不错，自从找到一点感觉以后身体就没有再扭来扭去了。

绑腿练习的最大意义，对我来说是核心肌群的锻炼
背部保持紧绷要靠腰
大腿发力也要靠腰来带还有小腹。

这些肌群的力量和耐力对于长距离运动来说至关重要，有朝一日实现梦想了，在游完骑完之后，跑步到后半程能保持腰不塌背不驼，就靠这些了。

如果不游长距离只追求速度的话那更要练。

可以专练手和呼吸