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Building on the previous lesson you’ll start this drill with kick on our back, only in this drill, you’ll add a little twist. Again, to stay relaxed, put on a pair of fins. Start in the same position we used in the previous drill, and when you feel comfortable and balanced, rotate one of your shoulders UP just a bit.
You may notice that one side is more comfortable than another, and be careful NOT to use the hands to help you roll. Our swimmer is showing how when he rotates the right shoulder up rotates a little less and does NOT use his hand to start the rotation to the left shoulder up. However, when he rotates the left shoulder up, he rolls farther but then needs to use his right hand to help him start to roll back. This tells us, he’s actually rolling the left shoulder up too much and can stay a bit flatter in this drill. This swimmer is doing a better job, and she’s pausing back in the middle, or in the flat position. This allows her to get to “home base”, or a comfortable position and then to start the rotation to the other side from that more comfortable position. Here our swimmer is still using his hand a little, but he’s getting a little better. This reminds us that this drill is NOT about judging the degree of rotation, but rather, you only need to rotate as far as you can while still feeling as comfortable as you were when you were flat on your back. Think “degree of comfort”, not “degree of rotation”. It may be a slightly different amount of rotation to either side as well. The pause between the rotations can be where you “review” and “plan”. Review how the last rotation felt, and plan on what you’re going to do on the next one.
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提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
