A More Effective Body Dolphin 『更有效的蝶泳腿』

小臭贝

In this week’s Speedo Tip of the Week, Terry Laughlin, head coach of Total Immersion Swimming and the Hawks Swimming Association in New Paltz, N.Y., answers a question from a reader concerning butterfly. Try Laughlin’s drills for a more effective body dolphin.
本周的 Speedo 小贴示是一篇由Total Immersion Swimming 以及纽约州纽袍泽市群鹰游泳协会（Hawks Swimming Association）的主教练泰瑞·朗琳（Terry Laughlin）回复以为热爱蝶泳的爱好者的信。试试朗琳提供的为踢更有效蝶泳腿的训练吧。

Kyra wrote: I’ve been working on my butterfly, but I still have problems with my hips sinking. Can you tell me how to get my butt to break the surface?
吉拉写信问道：我一直在练习蝶泳，但是我仍然有臀部一直下沉的问题。您能否教我如何让屁股破水而出呢？

Last September, when we began coaching the Hawks swim team, most of the younger swimmers (and many of those older) were swimming butterfly with a big, splashy kick that burned lots of energy but left their hips dragging.
去年九月份，当我们开始指教群鹰俱乐部时，我们发现很多小运动员（也有很大一部分年纪较长的运动员）在游蝶泳的时候，总是花很大的力气去将蝶泳腿踢得幅度大、且水花四溅，但是他们的臀部还是始终被拖在水里。

We started by teaching them NOT to kick – at least in the way most people interpret the term. We also pointed out that dolphin-kicking is a misnomer. Dolphins DON'T kick.
我们开始让他们不踢腿——至少绝大部分人是这么解读这条术语的。我们同时指出，所谓的海豚式踢腿“Dolphin-Kicking”是一条错误的用词。因为海豚从不踢（腿）。

Our first step was to have them swim short repeats (three to five strokes) of whole-stroke butterfly without kicking, letting the legs simply follow the movement of the core-body – and particularly to do this without noise or splash. Immediately, their hips were reaching the surface without “trying.”
我们的下一个步骤是让我们的运动员做完整蝶泳动作的小动作周期练习（三到五次完整蝶泳动作为一训练组，就是 one repeat），让腿自然地跟随腰腹着运动——并特别要求，不要有声音、不要有水花。立杆见影地，他们的屁屁不费劲儿地接触到了水面。

Once we eliminated what was inhibiting their hips, then we focused on teaching them to use the core and synchronize it with the whole body with these steps:
一旦我们消除了那些滞留臀部运动的因素，我们则转而致力于教运动员们如何使用腰腹，以及如何使腰腹的运动与整个身体的运动同步。我们通过如下步骤：

Vertical Body Dolphin – In a vertical position, with your chin at the surface and keeping your body as “tall” and straight as you can, cross your arms over your chest and dolphin at a steady rate. Count the number you can execute in 10 seconds, aiming to do more than 20. You’ll learn that the more “tone” you maintain in your core, the more dolphins you can complete. Remember the feeling of initiating the movement from your midsection and having your legs react to that. If you want to raise the bar, try this with your arms extended overhead.
垂直蝶泳腿——身体垂直于水平面，置你的下巴恰好于水面上，保持身体尽量上下延展、伸长，双手交叉于胸前，蝶腿时保持平稳的节奏。数数你在十秒钟之内能踢多少下，你的目标应该是二十下以上。你会发现，你分腹肌越是“结实”，你踢腿的次数就越多。记住，你的发力点在于身体的中间部分（译者注：即腰！），你的腿是随动的。如果想提升身体出水的高度，可以试着将双手上举过头顶。

Horizontal Body Dolphin – Float face-down with arms at your sides and begin a relaxed rocking motion by rhythmically pulsing your chest down and forward. Each chest pulse should lift your hips to the surface. Don't use your thigh muscles at all. Keep your legs long and supple. Breathe every four to eight pulses at first, later every two to three pulses. When you breathe, keep your chin in the water and eyes looking down. Maintain your pulsing rhythm through each breath. If you’re not getting propulsion, it can be helpful to use a pair of fins. Let the fin blade pick up signals from your core-body movements. That will help you understand how your legs should similarly take their cue from the core in the whole stroke.
水平蝶泳腿——俯卧浮于水面，双臂置于体侧，在开始蝶动时，放松地、有节奏地向下以及向前破动你的胸部。不要使用你的大腿肌肉。保持你的腿伸展、柔韧。开始时，每四到八次蝶动一呼吸，之后可以采用每两或三次一呼吸。呼吸时，保持你的下巴浸于水中，眼睛向下看。呼吸的同时要注意保持身体蝶动的节奏。如果你的蝶动没什么前进动力的话，使用脚蹼会对你有帮助的。用脚蹼的蹼面传动源自腰部的身体蝶动信号。这样会帮助你体会如何使用你的双腿，类似地迎合源自你腰腹的蝶动力量。

Hand-Lead Body Dolphin – When you feel a relaxed rhythm in the exercise above, extend your arms forward. Keep your arms at shoulder width, and focus on feeling your fingertips move toward the far wall with each pulse. Because you’ve lengthened the “lever” forward of your chest by extending your arms, you’ll feel more thigh muscle in your dolphin, but avoid splash by keeping your feet in the water. Once you feel a natural rhythm, count the number of pulses per length. Try for 15 to 20 (10 to 15 with fins) pulses per 25. Breathe every two to three pulses and maintain your core-body rhythm through each breath.
双手牵引式蝶泳腿——当你做如上练习时感觉到放松且有节奏感，你可以尝试着向前延伸你的双手。双臂与肩同宽，注意体会每次蝶动时手指尖指向远方池壁滑水的感觉。因为你通过向前延展双臂增加了“杠杆”的长度，你在蝶动时会感觉你的打腿肌肉在做功，这时，你要尽量保持双脚浸于水中以避免溅起水花。一旦你感觉到放松且有节奏，试着数数每二十五米的蝶动次数。试着做到每二十五米 15 到 20 次（带脚蹼的话，达到 10 到 15 次）。每两到三次蝶动呼吸一次，呼吸是要保持腰腹发力的节奏。

Add Strokes – Just add one at first. Start with two pulses as above, putting an extra emphasis on the second. Use that more emphatic pulse to initiate one full stroke (breathe or not as you feel most comfortable), then return immediately to two more pulses. Then stop. Repeat this sequence several times, trying to feel as if your stroke integrates smoothly with the pulsing rhythm. Each downward pulse of your chest should raise your hips above the surface and the same should happen during the single stroke. If you feel that, then try a full 25, alternating two pulses with one stroke all the way.
添加划臂动作——开始是先添加一次划臂。出发后做两次双手牵引式蝶泳腿，第二次力量要足，用第二次蝶泳腿的力量发力做一次完整的蝶泳动作（可以呼吸，也可以不呼吸，你自己觉得怎么舒服就怎么做），然后紧接着做两次双手牵引式蝶泳腿。然后停下。如此反复若干周期（译者注：每周期共五次蝶泳腿，第二次加力，第三次为完整蝶泳动作，第一、四、五次为放松的手臂牵引式蝶腿），试着让你的划臂动作和你的身体蝶动完全地、平稳地整合到一起。每次你的下巴的向下运动都会把你的屁屁送出水面，做每个完整的蝶泳动作时也是一样。如果你能体会到了，就试着做二十五米的蝶泳腿训练，每两次蝶腿为一组，每组第二次蝶腿做完整蝶泳动作。

Try Whole Stroke – After practicing each activity above for five to ten minutes, experiment with several short repeats of whole-stroke swimming. Each time you return to whole-stroke repeats, strive for a heightened sense of including rhythmic chest-pulsing as the foundation of your stroke. After each stroke, gravity and your pulsing rhythm should drive your chest well below the surface – and your hips above it.
尝试完整蝶泳动作——在用五到十分钟时间做以上每个训练项目后，可以开始试做几次短周期的完整动作练习。在每组完整动作训练开始前，你要对自己强调有节奏的胸部蝶动是每次完整动作的基础。每次完整蝶泳动作结束后（译者注：就是移臂入水开始），引力和蝶动的节奏会引领你的胸部潜至水面以下——这是，你的屁屁就在水面以上了。

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