With backstroke rotation, you want to keep your head completely still and have everything else rotate around that. It’s important to stay straight and have strong core tension. If you think about baseball players, they get their bat speed from moving from the hips rather than rotating with the arms. For backstroke, good rotation is just as important. If you can keep a straight line and rotate from the hips, then you can get the most power out of the stroke. I still work on it because I tend to run into the lane line all the time.
在仰泳转体过程中,你要做的是保证头部正直不动,身体其他部分则应以头部所在直线(身体的中轴线)为轴转动。重要的一点,就是要注意身体保持正直并尽量保证轴心位置。以棒球运动员为例,他们挥棒的速度主要发力于臀部的转动而不是手臂的挥动。同样的,在仰泳中转髋也是同等重要。如果你能保证身体成直线,并做到由臀部带动转体的话,你就能做到最强有力的划臂。我目前仍然在练习这个,因为我要让身体总是沿着泳道中线(T线)前进。
During practice, we do three-count rolls to work on rotation. In this drill, you start kicking on your side, with your top arm at your side, your bottom arm extended palm-down towards the bottom of the pool. Keep your head up, looking at the ceiling. After three seconds, take a stroke and rotate onto your other side. Be sure to keep core tension tight and lead with the hips. After three seconds, repeat and roll to your other side. Swim a few laps like this, the do the same drill with two-second intervals between pulls. Then break it down to one second, and then do your normal stroke. This drill helps train your body to have good rotation.
在练习时,我们先要做的是一个叫“三个数翻身”的动作训练转体。在这个训练中,我们从侧身踢腿开始:踢腿时,近水面的一臂要自然摆放于体侧;近池底的一臂则要尽量伸展,并保证手掌朝向池底。注意保持头部高出水面,眼观篷顶。保持该状态踢腿三秒钟后,做一次划臂动作并将身体转向另外一边。一定注意保持身体中轴线的紧张(core tension tight 应该是指身体沿头部、脊椎的所在直线尽量拉长),并由臀部发力带动转体。三秒钟后,重复之前的动作将身体转向另外一边。这样游几圈后,你可以开始继续做同样的动作,但把两次划臂的间隔调整到两秒(数:1、2,然后划臂)。再之后可以调整到划臂间隔一秒,直到最后减少到你的正常的划臂节奏。这个练习训练你的身体作出好的转体动作。 |