Coaching Guides-Butterfly Drills 教练指导系列-蝶泳练习

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Coaching Guides
教练指导系列

butterfly Drills
蝶泳练习

Butterfly Kick with Fins and Kickboard Drill
戴脚蹼和扶手板的蝶泳练习

Purpose of the Drill
练习目的
Encourage and develop butterfly kick skills.
促进和改善蝶泳的打腿技术；
Encourage hip movement.
促进髋部的运动能力；
Feel the movement through the water.
感知水中的运动形态；
Practice breathing forward action.
练习前置呼吸技术。

Teaching Points
教学要点
On pool deck, demonstrate leg movement from hips.
在泳池边，体会从髋部到腿部的运动；
Have swimmers lie on pool edge face down and legs in water.
让运动员面朝下平躺在水中，手扶池壁；
Practice leg kick, encouraging a simultaneous kick action.
练习打腿动作，促进同步打腿的动作；
In water, with fins and board outstretched, have swimmer practice butterfly kick.
在水中，佩戴脚蹼，扶手板前伸，运动员练习蝶泳打腿；
Encourage swimmer to put face in water to help raise hips and use whole body movement.
鼓励运动员在打腿练习时，尽量把脸埋入水中，这样有助于提伸髋部，并能够进行全身的波动。

Coaching Tips
教练贴士
Encourage leg kick from hips and use whole body movement.
鼓励运动员在打腿时从髋部开始，并能使用全身波动起来；
Use descriptive words/actions to show swimmers the movement they are trying to achieve.
使用描述性的词或者动作来让运动员明确他们努力达到的动作目标；
Encourage arms to remain outstretched with face in water.
鼓励他们一直维持手前伸、脸埋在水中的动作；
Encourage swimmers to breath forward with chin on water.
鼓励他们超前呼吸，即脚蹼还在水上的时候就开始呼吸。

Coaching Tips
教练贴士
Encourage swimmers to use whole body.
促进运动员做全身性的动作；
Keep leg kick simultaneous.
维持打腿动作的一致性；
Encourage a fast fly kick.
促进快速蝶泳腿的能力；
Initially use fins to help development of kick and feel through the water.
在刚开始的时候使用脚蹼，帮助运动员改善打腿并寻找水感；
Practice with/without the use of fins.
练习带和不带脚蹼的动作。

Butterfly Kick Underwater Drill
水下蝶泳腿的练习

Purpose of the Drill
练习目的
Feel movement through water.
感知水下的运动；
Encourage a simultaneous, fast flutter kick.
促进快速、同步的波动打腿；
Practice with/without the use of fins.
练习分戴脚蹼和不带脚蹼两种。

Teaching Points
教学要点
This drill is also good to repeat on top of the water with the swimmer's arms in a streamlined position. Encourage breathing forward with chin on the water. Do for short distances. Check medical conditions of swimmers before practicing any butterfly drills.
这个动作同样也可以在水面完成而且效果也很好：胳膊和身体呈流线型。鼓励运动员提前呼吸，即脚蹼还在水面之上时呼吸。这个动作适用于短距离。另外，运动员在开始任何蝶泳练习之前需要做一下身体状况的检查；
Have swimmers place their arms by their sides.
让运动员将手平放在身体的两侧；
Push off wall, maintaining depth, and move in a rotating motion.
蹬壁出发，维持在水中的深度，在水中进行旋转的动作；
Encourage whole body movement through the water.
鼓励运动员一直在水中完成身体的动作；
Swimmer goes as far as possible on one breath.
在一口气内让运动员完成尽可能远的距离；
Recover to a standing position.
然后恢复直立出水。

Butterfly Arm-Pull Drill without Breathing
不呼吸的蝶泳划臂练习

Purpose of the Drill
练习目的
Develop correct arm action.
促进正确的手臂动作。

Teaching Points
教学要点
On pool deck, swimmer bends forward and practices arm action.
站在泳池边，运动员向前弯曲，同时作蝶泳移臂的动作；
In water with fins, swimmer practices arm action without breathing.
在池内佩戴脚蹼，运动员练习不呼吸的移臂技术；
Repeat for short distances.
用短距重复练习。

Coaching Tips
教练贴士
Encourage swimmers to use gentle, simultaneous kicks with fins.
告诉运动员在使用脚蹼进行打腿的时候，需要相对轻柔，一致的打腿；
Encourage swimmers to press down and inward toward their chest and pull thumbs past thighs.
运动员需要做向前下方的压胸动作，同时，推水结束后大拇指应该刚刚划过大腿；
Arms enter in line with swimmers' shoulder width and thumbs are directed downward.
双臂入水的宽度应该和肩宽一致，入水时大拇指的方向应该朝下。

Butterfly Arm Pull Drill Breathing
正常呼吸下的蝶泳划臂练习

Purpose of this Drill
练习目的
Encourage swimmer to lift head during the press phase of the arm action.
鼓励运动员在胳膊抱水的时候就开始抬头；
Encourage swimmer to have face looking forward while breathing.
鼓励运动员在呼吸时，脸要向前看；
Encourage correct timing of breathing/arm action.
促进他们形成正确的呼吸和胳膊

Teaching Points
教学要点
On pool deck, demonstrate correct timing of breathing/arm action.
站在泳池边，专注于呼吸和胳膊动作在时间上的正确配合；
Swimmer practices the drill as demonstrated.
运动员可以按照下面的示范动作进行练习；
In water, with use of fins, practice correct arm pull and breathing.
在池内，配合脚蹼进行正确的推水和呼吸的练

Coaching Tips
教练贴士
Head must lift during the pull phase of the stroke.
在划手的后推时段，头部必须上举；
Swimmer's face must be facing forward during breath.
呼吸时，运动员的脸部必须面向正前方；
Check for correct hand entry into water.
注意手入水位置是否正确；
Check that swimmer is pressing under chest, then backward and outward into recovery.
注意推水时手的位置应该在胸下，推水至尽后手臂出水转入回移。