[高清视频] FREESTYLE - CONTRAST DRILLS

  [复制链接]
iswim 发表于 2021-9-21 20:15:30
21839 71
Look at the Bottom/Look Forward
Swim a length of freestyle with your eyes looking straight forward. Notice what happens to your hips. And notice the amount of effort it takes.
Now swim with your eyes looking straight down. Focus on the tiles...and notice what happens to your hips.
Swim half a length looking forward...
...and half a length looking at the bottom, with the neck relaxed and head in neutral.
Compare your speed...and the ease with which you swim.
Crossing the Centerline/Wide Entry
Swim a length where you deliberately let your hands cross the centerline.
Did you wiggle? Did you notice a loss of power...or that crossing over took more effort?
Now swim a length where you enter the hands wide -- outside the shoulders. What do you notice?
If you have trouble entering wide, swim half a length of “water polo” freestyle, with your head out of the water. You can see exactly where your hands are entering, and can keep the entry outside the shoulders.
After half a length with your head out, put your head in and keep swimming, but with the hands entering just outside the shoulders. Notice how the wide entry sets you up for a high-elbow catch, and helps you put the umph at the front part of your stroke.
Over-Rotation/Flat Shoulders
Swim one length with exaggerated shoulder rotation. Really plunge each shoulder into the water.
Let your body roll and wiggle as you send the shoulders deep.
Then swim a length with your shoulders “flat” or “quiet.” Instead of focusing on rotation, focus on keeping the shoulders level and stable.
With less shoulder rotation, you should feel that it’s easier to set up a high-elbow catch, and that it’s easier to maintain a quick, steady rhythm with your pull.
Try half a length with more rotation...then half length with quiet shoulders and less rotation. Compare how much power you feel.
Broken Wrist/Straight Wrist
To emphasize the importance of a firm, straight wrist, swim a length where you initiate the catch by bending the wrist rather than the elbow.
Then imagine that you have a steel plate embedded in your wrist, and swim a length where you initiate the catch by bending the elbow and keeping the wrist absolutely straight.
Which way gives you more power: broken wrist...
...or straight wrist?
Which way lets you use the hand, wrist, and forearm as one unit -- as a single, straight pulling surface to press on the water?
Umph at the Back/Umph at the Front
Many swimmers have a hard time learning how to apply power at the front part of the stroke. This contrast drill will help you feel how to do it.
Start by swimming freestyle and placing the umph at the back of the pull. Push all the way back with your hand and finish each pull with exaggerated force.
Now place the umph in the front, by applying exaggerated force right after you initiate the catch. Your pull might feel a bit shallow when you do this.
As the hand reaches the hip, let go of the energy and simply let your hand exit and recover into the next stroke.
To put the umph at the front, make sure you “pop” the elbow to initiate the catch, and that you maintain an unbroken pulling surface from fingertips to elbow. Use this surface to press BACK and not down. When the hand reaches the hip, let go of the press and let the hand flow quickly into the recovery.

黑泽式 发表于 2021-9-21 22:03:09
我是来刷分的,支持悠游游泳网嘿嘿
amoyjamie 发表于 2021-9-21 22:21:28
相当不错,感谢无私分享精神!
celia 发表于 2021-9-22 09:44:05
路过,支持一下啦
cherry 发表于 2021-9-22 10:17:43
路过,支持一下啦
lei锋 发表于 2021-9-22 10:48:10
悠游游泳网很不错,欢迎加入。
芥末 发表于 2021-9-22 13:14:18
沙发!沙发!
蕾丝蛙 发表于 2021-9-22 17:05:42
谢谢楼主支持悠游游泳网,共同发展
林琳 发表于 2021-9-22 17:11:50
我是来刷分的,支持悠游游泳网嘿嘿
小六 发表于 2021-9-22 20:33:34
小手一抖,悠币到手!
您需要登录后才可以回帖 登录 | 注册

本版积分规则

发表新帖

推荐课程

游泳科学:优化水中运动表现的技术、体能、营养和康复指导 是全面展现游泳运动科学知识与运动表现提升的专业指导书。全书从游泳运动的发展历程、科研发现、装备与技术革新,以及这项运动所涉及的运动员生理、心理和技术层面的理论与实践讲起,通过科学图表与数据分析,将优化游泳运动表现的重要方面——技术、体能、营养和康复进行了细致地讲解。书中还重点介绍了游泳训练的方法,包括泳池训练和陆上训练两部分,旨在帮助游泳教练、运动员及爱好者形成标准化的训练体系,有效提升游泳运动表现。
¥128 游泳技术
中级 类型:游泳训练
立即学习 17076人已学习
蛙泳的基本技术
¥免费 蛙泳的客观规律
初级 类型:配合
立即学习 16371人已学习
仰泳的基本技术
¥免费 仰泳的客观规律
初级 类型:配合
立即学习 16198人已学习

Powered by XMSwim! X3.4© 2001-2021 Uswim Inc.  厦门悠游游泳俱乐部 版权所有   闽ICP备08011485号-3

小黑屋-手机版- 悠游网 X Master Swim