Breaststroke - Front Scull Revisited（蛙泳：再话前方浆式划水）

小臭贝

Posted by Glenn Mills on Jan 05, 2007 08:59AM



格伦·米尔于2007年1月5日上午08:59发布此文



This week, as our first drill of 2007, we thought it would be appropriate to revisit one of Go Swim's very first drills, and do an update. The drill that we've chosen to update is Front Scull, and we conveniently posted this as last week's drill, to make it easier for you to compare the two versions. We still agree with the "How To" and "Why To" of the original drill, but there is tremendous value in watching a GREAT athlete performing the drill at a much higher level.
作为2007年第一篇训练文章，本周我们将复习Go Swim早期的训练文章，并更新一项内容——前方浆式划水，上周我们发布了前方浆式划水的训练文章，以便读者对本篇和上周文章进行比较。我们仍然认可原来那篇里“如何”和“为何”两段内容，不过有一位杰出的运动员将此训练提升到了更高层次，了解这位运动员的训练方法极具价值。

So, let's see what we can learn from watching Kevin Clements perform this same drill.
下面，让我们看看通过凯文·克莱门特的浆式划水训练，我们能有何收获。

Why Do It:
为何进行训练

Sculling teaches SO MANY lessons, but one of the most important lessons is how to use your hands. Sculling helps you learn how to turn even the SLIGHTEST motion of your hand into a productive movement. The side-to-side motion of your hands and forearms can be very productive, even while they're on their way for the BIG payoff of the pull.
关于浆式划水的课程“不胜枚举”，但其中最重要的课程是如何使用双手。划水训练帮助练习者了解如何把手“最轻微”的动作有效化。双手和小臂的侧向拨水动作非常有效，即使是在划水获取“巨大”推进力的过程中也同样有效。

How To Do It:
如何进行训练

1. Kevin starts flat on his stomach, with his eyes looking down. He's not looking DIRECTLY at the bottom, simply because he'd never swim like that. He's looking slightly forward, and if you watch Kevin from the side, you can see that the angle of his head mimics the angle of his chest.
1、一开始，凯文俯卧水面，眼睛向下看。他不是“垂直”向下看，因为他游泳时从不会那样。凯文的目光略向前方，如果你看他的侧面，他头部的角度与胸部的角度相仿

2. Notice that Kevin holds his head extremely still... and that he keeps his elbows VERY near the surface, and VERY still. All the productive movement is being generated by the back-and-forth movement of his hands and forearms. Sure, you'll see a little kick snap in there every once in a while, but when you consider that we initially taught this drill using a pull buoy, you begin to understand just how good the real elite athletes are at this stuff. Kevin needs only a slight kick to keep his entire body in line. This is a combination of learned balance, and a very productive sculling action that produces enough velocity for his feet to stay high in the water.
2、注意凯文的头部完全静止，肘部“几乎”在水面上，并且也“几乎”静止。所有有效移动都由双手和小臂的来回运动产生。当然，你会偶尔发现一个突然踢脚的小动作，但回想一下，我们以前教过一节课，内容就是使用拉力浮标进行突然踢脚的小动作训练，想到这个，你就可以了解什么才是真正出色的运动员。凯文只需一个小踢脚动作，就可以使整个身体保持流线型。这一小动作是掌握平衡与有效划水动作的结合，可以产生足够的速度，使双脚在水中保持较高位置。

3. Kevin sweeps his hands in and out QUICKLY, and is constantly changing the pitch of not just the hands, but also the entire forearm. From the elbows to the fingers, Kevin forms a single unit -- a long paddle that works WITH the water.
3、凯文“快速”扫动双手，并不断改变双手及整个小臂的倾斜度。凯文的肘部到指尖组成一个单元，就像一个与水“配合”的长浆。

4. Kevin keeps his head and chest pressed in quite a lot, which means you'll barely see any part of his head above the surface. You'll also see how balanced he is, as his hips are also right at the surface of the water.
4、凯文的头部和胸部压在水面下，在水面上几乎看不到头部。由于他的臀部正好在水面上,使他保持良好的平衡。

How To Do It Really Well (the Fine Points):
精益求精之道（要点）

Fast hands and great balance. For those of you who refuse to wear pull buoys, paddles, or any other type of equipment, you should be encouraged to continue what you're doing, and now learn how to do it even better. With great balance, Kevin is able to move pretty quickly in the water, and with very little effort. He keeps his head and body stable... and in a very horizontal line in the water. This means that even the slightest movement will send him forward.
双手速度要快，并保持极佳的平衡。练习者如果从开始就不使用拉力浮标、划手掌或其他任何训练器具，那最好在练习中一直都不使用器具，下面我们来学习如何使双手动作和平衡精益求精。由于保持了极佳的平衡，凯文只需少量力气，就能够在水中快速移动。他的头部和身体保持稳定，在水中形成一条水平线。这样，哪怕是再小的动作，都可以使他前进。

We'll be watching Kevin perform more sculling in the next few weeks, so we encourage you all to practice -- and master -- this one prior to seeing the next. This is the easiest.  
以后的几周，我们将了解更多凯文关于划水动作的训练。我们希望，在看到下一篇训练文章之前，大家都能去练习并掌握本篇内容。本篇介绍的训练是所有训练中最容易的。：）