Backstroke Drills,from Aaron Peirsol (Aaron Peirsol谈仰泳)

小臭贝

(Coming from a Splash,in which special correspondent Bonnie Mose writes about training with Aaron Peirsol.Here,Peirsol offers some advice on technique and talks about some drills he uses to improve his stroke.1/9/2006)
Peirsol says his technique accounts for about 70 percent of the totol piece,but he's not big into numbers.While many coaches and swimmers focus on stroke counts,Peirsol thinks of it more as catch and distance per stroke.He does not keep track of his stroke per lap.Instead,he relies on his feel for the water.
"I know when I'm not catching enough water or turning over too slow."Peirsol says."To me,technique is whatever gets me to the other side of the pool fastest while using the least amount of effort.Get this down in practce so you don't have to think of it during a race."
Working on technique is a major part of his workout.He hits all the drills:one-arm backstroke,double-arm bcckstroke,the spin drill,kicking drills and major underwater dolphin kicking.
Peirsol says it is very hard to do the double-arm correctly unless the body is extremely flexible or double-jointed.It's definitely not a drill to just 'go through the motions' The arms should enter just as they would in a normal stroke ,behind the head,pinky first.Avoiding a wide entry is very hard to do simultaneously with the other arm.He says the pull must be as deep as it would be with a normal stroke,which is also  difficult because the body cannot roll in this position.
Another one of Peirsol's favorites is the spin drill,if you are not familiar with it,the focus is to get a quick turnover,without changing your stroke.The arms spin as fast as possible without sacrificing technique.You do not kick.The lower bady drags through the water as the upper body sits high on top,almost in a vertival line.Although the body position is not correct (hips are sunk and the kick is gone) the actual arm strokes should be just as proficient,except with a much higher turnover rate.Spinning is an execellent speed drill ,but it is difficult to execute properly.Peirsol spins for about 10 to 15 metres at time,as it's important not to  overdo this drills.
"It defeats the purpose to do a drill if you don't do it correctly because you don't wanted a bad habit to carry over into your stroke,"Peirsol says"Make sure your coach is on deck to guide you."

作者对文章重点的边译边议

1,"While many coaches and swimmers focus on stroke counts,Peirsol thinks of it more as catch and distance per stroke."

译：当许多教练和运动员致力于如何提高划频的时候,佩尔索想得更多的是如何提高单个动作的效率

评：只要单个动作,有更好的抱推水,能够前进更多的距离,整个游程的仰泳就会更有效率.牺牲动作质量去追求划频,佩尔索认为是不明智的.

2,"He does not keep track of his stroke per lap.Instead,he relies on his feel for the water."

译：他并不计算某一游程的划水次数,而是更关注身体在水中的感受.

3,"I know when I'm not catching enough water or turning over too slow,"Peirsol says"To me,technique is whatever gets me to the other side of the pool fastest while using the least amount of effort.Get this down in practice,so you don't have to think of it during a race."

译：我能很好地感知抱水是否充分或转身是否慢了."佩尔索说."对我而言,所谓技术就是:如何让我花最小的力气以最快的速度游到池子的对面.平时训练就是这样要求的,所以比赛时,也就用不着再考虑这个问题了."

评：所谓比赛,就是一场精打细算的买卖.平时搞得明白,比赛就不会有困惑.训练的水平决定了比赛的水平.

4,"Working on technique is a major part of his workout.He hits all the drill-one-arm backstroke,double-arm backstroke,the spin drill,kicking drill and major underwater dophin kicking."

译：不断地改进仰泳技术,是他训练时的重点.要练习好:单臂仰,双臂仰,转身动作,打腿动作以及更为重要的水下仰位蝶泳腿.

评：佩尔索没有提到:训练中,要有多大的强度,要游多远的距离,还是要有多少的时间.他认为技术更重要,铸造完美的仰泳技术应居于优先地位.这和不少人推崇的"唯量论",大相径庭!  对游泳学习者而言,带着改善技术的任务去游泳,反复推敲动作的合理性,做到知其然知其所以然,才会事半功倍,成效显著.

5,"Peirsol says it is very hard to do the double-arm corretly unless the body is extrmely flexible or double-jointed.It's definitely not a drill to just 'go through the motions'.The arms should enter just as they would in a normal stroke,behind the head,pinky first.Avoiding a wide entry is very hard to do simultaneously with the other arm.He says the pull must be as deep as it would be with a normal stroke,which is also difficult because the body cannot roll in this position."

译：佩尔索说,除非有很好的柔韧性和动作衔接,做好'双臂仰'练习并不容易.因为,它是有要求的:正常情况下,上肢的入水是在头部后方,由小指先入;双上肢须配合良好,避免入水过宽;只有恰如其分的滚肩,才能满足深推水的需求.

评：佩尔索说不容易,当然是指别人,对他来说,不存在不容易的事.过硬的技术使'仰泳之王'这个称号并非浪得虚名.他强调了:仰泳的推水要有一定的深度,要有好的滚肩,入水要在肩的延长线上,过寛是不被允许的.

6, Another one of Peirsol favorites is the spin drill.if you are not familiar with it,the focus is to get a quick turnover,without changing your stroke.

译：另一佩尔索感兴趣的练习是仰泳转身.他说,如果这个问题不过关,就要拿出来单练强化----在不影响整体节奏的前提下,练就快速的转身.

评：佩尔索的转身,动作敏捷,一气呵成,象计算机一样精准,在所有的一流仰泳运动员中无出其右.本站有他转身特写视频,看一下,就会知道:什么是技术精湛!

7,"The arms spin as fast as possible without scrificing technique.You do not kick.The lower body grags throgh the water as the upper body sits high on top,almost in a vertical line.Although the body position is not correct (hips are sunk and  the kick is gone) the actual arm strokes should be just as proficiennt,except with a much higher turnover rate."

译：转身过程,既不能打腿,也不能有技术变形,上肢移动要尽可能的快.率先入水的身体部分和在水面高位的身体部分呈接近90度状.即使如臀位或打腿有问题,也要保证上肢的划水起主导作用,这样,才可能有一个相对比较快的转身速度.

8,"Spinning is an execellent speed drill,but it is difficult to execute properly.Peirsol spins for about 10 to 15 metres at a time,as it's important not to overdo this drills."

译： "转身是速度训练的好方法,但要做好似乎也不太容易.佩尔索练习转身大多10到15米处出水,当然出水太远是不行的."

评：要做好,唯一的途径就是多练习,熟能生巧.转身问题对大多数运动员都是一个考验,转身之前,已经游得不少了,体能消耗很多,氧气比任何时候都要珍贵,马上还要做转身的动作,水中经10米左右方可出水,还不能慢了,确不是个小考验!  凭借往日训练所形成的泳姿条件化,运动员在比赛中,才可能依靠特定节奏本能地游进.所以,训练时水下仰位蝶泳腿游得太远,既没有价值,也没有必要,比赛时还容易违规.

9,"It defeats the purpose to do a drill if you don't do it correctly,because you don't want a bad habit to carry over into your stroke,''Peirsol says"make sure your coach is on deck to guide you."

译：动作做得不到位,就达不到预期目的.总不能带着一大堆坏习惯去游仰泳吧,"佩尔索说,"请教练在边上帮你看着.

评：这个原则适合所有泳姿,对运动员来说,在泳姿合理性方面缺乏思考,草率行事,是不可能取得好成绩的.佩尔索和其他大多数泳坛巨星一样,并没有太多不可告人的秘密武器.他们似乎比常人更朴实,他们会在人们熟视无睹的环节上寻找机会,对所有人都强调的东西有自己的主见,更不会人云亦云,金牌只有一枚,人云亦云不会有任何前途可言.