Breaststroke streamlining, timing and kick (蛙泳的流线、协调/同步和打腿)

小臭贝

This week’s Speedo Tip of the Week comes from Jason Davis, an assistant coach at Excel Aquatics in Nashville, Tenn. Davis offers some advice on how swimmers can improve their breaststroke through streamlining, a strong kick and good timing.
本周的Speedo贴士来自于Jason Davis，Nashville的Excel Aquatics俱乐部的助理教练。戴维斯给我们提供了一些帮助意见，主要是关于如何改善蛙泳的流线形体位、强有力的蹬腿和良好的协调性/同步性。

Davis’ Tip:
戴维斯的贴士：

Many of the best breaststrokers in swimming have several things in common. They all have a great streamlined body, a well-developed kick and great timing.
很多一流的蛙泳选手都有一些共性的东西。比如他们都有一流的身体流线性、强有力的蹬腿以及优秀的动作协调性。

Streamlining
流线

The first key to having a great breaststroke is to have a streamlined body.  The wider your body is, the more water will prevent you from going faster.  This means your pull should only be as wide as the letter V.  If you are making the letter T, you are pulling too wide.  Your pullouts off the start and turns should also be no wider than a V at the beginning of the pullout.  Remember to tighten your stomach muscles so your body is more stable and streamlined.
第一个因素是好的蛙泳必须要有良好的身体流线形。身体展的越宽，水的阻力就越大。这个意味着你的推水只能像字母V那样，而不能伸展为T的样子，那样的话你的推水就会太宽。出发和转身时的长划臂同样需要向字母V那样控制胳膊伸展的宽度。记住，游泳的过程中一定要收腹，这样你的身体就会更平，更流线。

The Kick
蹬腿

The second key to perfecting your breaststroke is to have a great kick.  I like to think of the kick as having three steps:
第二个关键是要有优秀的蹬腿技术。我把蹬腿设想成以下三个部分：

1.
Kick your bottom - bring your heels back to the outside of your bottom w/out moving your knees.   
蹬腿到位：脚后跟应该跟着膝部的动作外蹬到最大位置。

2.
Turn your toes out - make sure they are pointing to the bottom of the pool at the same time.  
脚尖转向划出：确认在这个时候，脚尖是指向泳池底部的。

3.
Draw a circle with your heels - grab and push the water with the inside of your feet and legs.  Make sure your feet aren't just doing the motions, but rather catch or grab the water, just like your hands and forearms during the pull.  
脚后跟循环：用你的脚底以及内侧腿部进行夹水和推水动作。要记住脚并不仅仅只是做简单的运动，而是要做抓水的动作，这个就像你的手和前臂在推水时需要做的动作那样。

The most common mistake I see in breaststroke kicking is letting the knees go wider than the feet.  DO NOT LET YOUR KNEES GO WIDER THAN YOUR FEET AND SHOULDERS!  Instead, keep your knees in line with your shoulders during the "catch" phase (turning your toes out) of your kick.  Also, do not pull your knees into your belly, unless of course you like swimming with the emergency brakes on throughout your race!
蛙泳最常见的错误蹬腿动作是把膝盖伸展的比两脚位置还宽。千万不要让两个膝盖之间的宽度大于双脚或者肩宽。实际上，在开始抓水阶段（脚尖蹬出阶段），需要保持两膝盖之间的宽度和肩部相同。同样的，也不要把膝盖回收到腹部，除非你喜欢在你的比赛中需要紧急停止。

Timing
协调性

The third key to having a great breaststroke is timing. Breathing at the correct time is fairly simple.  Once you have swept out into a V with your arms, swing your thumbs in like windshield wipers.  This is where you need to be lifting your BODY to breathe while still making forward progress. Do not lift your head. Instead, make sure you are looking down in front of you.  Once you swing your thumbs in and get your breath, kick your hands forward and glide.  Think of it as "breathe-kick-glide."  A great drill to work on the timing is the “accordion drill".  To do this drill, place your hands at your forehead and every time you kick with your legs, you also want to "kick your hands forward."  
第三个关键因素是蛙泳动作的协调。在合适的时间进行呼吸还算简单。当你手臂划出形成一个V字形时，你的手做的动作就像风挡刮水器那样摆动。这个时刻就是你身体出水换气的时刻，当然此时身体还在前行。不要抬头，换气过程中需要确保你眼睛看的一直是正前方！当你完成收臂并完成呼吸之后，迅速将手前伸并滑行。这个动作串起来就是“呼吸-伸臂-滑行”。有一个练习对于这个协调很有帮助，名称是“手风琴练习”。动作要领是：把手前伸在头顶，蹬腿，每次蹬腿时都应该想着“前伸手”。

I'm a firm believer in having a little bit of a butterfly body roll as well, but not so much that it starts to look like your swimming half breaststroke and half butterfly.  The reason a little butterfly body roll is good is because it allows you to get your hips back into streamline when you are kicking your hands forward.  Most swimmers, especially younger swimmers, stop making forward progress during the breath and their hips tend to sink because they are lifting straight up.  As you get better and become more aware of your forward progress during your breathing, talk with your coach on what's best for you in terms of the body roll.
我一直坚持蛙泳是也该有一些蝶泳的波浪，但不能过大，那样看起来你的蛙泳显得不伦不类：半蛙半蝶的样子。我的理解是这样的，适量蝶泳波有助于髋部更好地和身体形成流线形，特别是当你的手臂前伸时。大部分的运动员，特别是那些年轻的运动员，当他们换气时，身体基本上已经没有前行的动能了，而且他们的髋部也有要下沉的趋势，因为他们的身体出水过于垂直。当你慢慢地对于换气时身体前行有更多的理解时，请和你的教练讨论一下，看看多大幅度的身体波动最适合你.