海曼蝶泳教学片 英文字幕 （6-结束）

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(6)THINK LIKE A DOLPHIN
One of the easiest ways to improve your butterfly is to think like a dolphin. And try to move through the water just like they do. Have some fun with this. Take a deep breathe and dive deep and imagine that you’re (没听出来是什么词儿) through the water with the powerful tail in place of your feet. Try to use your entire body as you dolphin through the water. Start the kick with your sternum and let it flow all the way through your body down to your toes. When I’m really thinking about swimming like a dolphin, my body looks like a sine wave as it moves down the pool. Let’s watch this in freeze screen, as I start each new stroke, my hands are high, my chest is low, my hips are at the surface and my feet kick deep, my body describes or looks like a wave. At the end of each stroke, my body is in straight line, not very dolphin like. But I am (没听出来是什么词儿) to get a new sine wave during the recovery. Here is the new sine wave, my arms are out of water, but my hands are getting ready to out at the front, my chest is high, my knees are low and my feet are at the surface. Just instantly later, my hands enter the water, I take my first kick and my body is back into original sine wave. This sine wave or (没听出来是什么词儿) movement is how I generate power. I use my entire body to move forward just like dolphin will do. One other thing to notice even though my body is undulating, it’s almost always horizontal in the water. I try not to let the sine wave get too big, or let it travel up hill? I do this by keeping my head and arms low at the recovery, by sending my arms forward, not down as they enter. You want to remember that the fastest way between two points is straight line, so you want most of your energy falling forward rather than up and down. Here is a swimmer whose sine wave is too big. Notice how she spends too much time diving down and climbing back up again, this can really slow you down. When I think about swimming like a dolphin, I think about sending my body through one hole in the water. This slow motion clip will show what I mean. My head enters the water and starts through the hole, my chest follows right behind, then my torso and then my hips flow through the hole, then my knees, and finally my feet. Everything flows through same hole. And notice that everything goes forward rather than up and down. This is what coaches mean when they talk about good body line of butterfly. It’s all about keeping your sine wave horizontal and sending your body forward through one hole in the water. Your coach is right, good body line may help you reduce drag and help you swim faster. Here is a fun drill you can try when you have some free time in the pool, it’s perfect help you feel like a dolphin in the water. If you have trouble moving forward on this drill, just put on some fins and try again. Start with your hands at your side, press in your chest and release your chest. As you press in your chest, your hips will come up. Try not to kick too much from your knees, just let the legs flow with the rhythm of your body. Keep press and release until you feel you’re flowing through the water. To have a good body dolphin and a good butterfly, it’s essential to have strength in your core body, that is in your abs. so you should do all the sit-ups your coaches tell you to do and some more.

Here is something that I get in my clinic to demonstrate core body control and how important it is to fast butterfly. If you can learn to do this, you’re on your way to a really dolphin like butterfly.

Go Swim Butterfly
At this final section of this video, we feel there is no better to learn than just to watch some full lengths swim of butterfly. Try to pick up the things we focused on. Am I taking two kicks per stroke? Are my palms are up on the recovery? (卡带，听不出来) do I give it up in the back? Am I breathing low and early? And do I look like a dolphin. Try to pick up the things that I am doing right. Or try to find things that I could do even better. No matter what level swimmer you are, the goal is always to learn and try to improve, so can swim even faster.

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