Developing High Elbow Position and Tempo（改进高肘位置和节拍）

小臭贝

This week’s Speedo Tip of the Week comes from Ryan Woodruff, the University of North Carolina assistant coach. Woodruff, who also serves as the head coach for the North Carolina Aquatic Club, offers swimmers some drills to develop a high elbow catch, as well as increasing their tempo.
本周的Speedo贴士来自北卡罗来纳州大学的助理教练赖安.伍德拉夫（Ryan Woodruff）。他还担任北卡罗来纳州大学的水上运动俱乐部的首席教练。他给游泳运动员们提供了一些训练来练习高肘抓水，也可以提高他们的节拍。

One of the best pieces of training equipment you can use is something that you might already have sitting around the house - tennis balls! Tennis balls are good for a number of drills to help your swimming.
在训练器械中，你可以使用的一个最好的东西可能已经被你丢弃在房间里了，那就是网球！网球对于很多可以帮助你游泳的练习都有好处。

You can develop a better high-elbow catch for your strokes by holding the tennis balls in your hands while you swim your normal stroke. The idea here is that the ball acts as an "anti-paddle" forcing you to use your forearms instead of your hands to hold onto water. Do this for any stroke while swimming, drilling or even sculling.
当你游泳时，你可以手中握住一个网球，通过这种方式，你可以改进更好的高肘抓水的姿势。这个想法是球充当了“反桨”的角色，强迫你用你的前臂而不是你的手来抓抱水。游任何泳姿、训练、甚至划水时都可以用这种方法。

Another way to use this cheap training tool is to help you learn to develop a faster stroke tempo. By taking away the resistance of your hands, your arms will slip through the water more quickly, thus allowing your stroke to happen at a faster than normal tempo. Try sprinting with a ball in each hand. Be sure to use proper technique when doing this or try it in conjunction with a tempo trainer to get even more specific!
另一种使用这个廉价的训练工具的方法，是帮助你学会采用更快的划水节拍。因为去掉了你手上的阻力（注：手不对水，握球），你的手臂划过水的速度就会更快，因此，你会游在一个相比平常较快的一个频率下。试着用手握球的方式冲刺。做这项练习的时候，注意使用合适的技术，或者与节拍训练器协同使用更可获得特别的效果。