Freestyle Drills 自由泳练习

小臭贝

Freestyle Streamline
自由泳流线型

Purpose of the Drill
练习目的


Freestyle Streamline
自由泳流线型

Purpose of the Drill
练习目的

nDevelop a horizontal body position in the water.
n改善身体在水中的水平体位。
nMake swimmer's body as smooth as possible in the water.
n维持运动员在水中的身体尽可能地平顺。
nReduce the amount of frictional resistance.
n减少总的摩擦阻力

Teaching Points
教学要点

This drill can also be achieved initially with the use of fins. Fins will help swimmers concentrate on maintaining a streamline body position. Encourage swimmers to practice this drill using a fly kick.
在刚开始的时候，使用脚蹼也可以获得相同的效果。脚蹼可以帮助游泳运动员专注于体位的流线型，可以鼓励运动员使用蝶泳腿方式进行这个练习。

Out of Water
陆上训练

nPractice standing on pool deck, hands one on top of the other, arms stretched behind head as much as possible.
n这个训练可以在泳池边的地板上练习，双手叠压，胳膊尽最大可能地向头的后部伸展。
nCue the swimmer to squeeze ears with arms, keeping legs together.
n提示运动员可以用两只胳膊来压紧耳朵，这样可以让胳膊尽可能并拢。

In Water
池内练习

nIn water, swimmer pushes off wall with both feet, staying on top of surface, holding streamline position, no kicking.
n在池内，运动员用双脚蹬壁出发，然后在水面滑行，需要维持流线型的体位，不打腿。
nAs above, with swimmer using a flutter kick, kicking as far as possible on one breath.
n同上的水面练习，不呼吸，采用波动打腿的方式，游到尽可能地远；
nAs above, with swimmer pushing off wall.
n同上，但使用蹬壁出发；
nSubmerges half pool depth.
n潜水方式的练习，深度为池深的一半；
nSurfaces and recovers to a standing position.
n浮到水面然后恢复直立状态。

Coaching Tips
教学贴士

nKeep one hand on top of the other; do not spread hands apart.
n双手过头上举，双手叠在一起，不要分开；
nSqueeze arms to ears and stretch as far as possible. Say, "Make your body into a spear shape or rocket ship." This may help them understand the shape is meant to be a fast, smooth shape.
n双臂尽可能地向双耳收紧，也就是让你的身体呈梭标或者火箭的形状。这样可以让他们理解到身体的形状和游泳的速度有很大的关系，特别是平顺的外形！
nKeep head down, eyes to bottom of pool.
n低头，眼睛平视泳池底部；
nMaintain a fast freestyle flutter or butterfly kick.
n维持快速的自由泳波动打腿或者蝶泳腿；
nAs soon as hands break surface, swimmer stops and recovers to a standing position.
n当手浮出水面时，运动员就停下来并恢复直立状态。

Freestyle Lateral Drill
单臂自由泳练习

Purpose of the Drill
练习的目的

nShow swimmer correct body position in the water during breathing phase of the stroke.
n让运动员理解划臂换气时的身体在水中的体位；
nDevelop good body positioning in the water.
n改善水中的体位；
nDevelop good breathing skills.
n改善呼吸技术。

Teaching Points
教学要点：

nWearing fins, swimmer lies on his/her side on pool deck.
n戴上脚蹼，运动员扶壁侧身躺在水里；
nPlace bottom arm stretched out in line with the body, palm flat on floor, top arm tight to thigh.
n下侧胳膊随着身体的方向向前伸出，手心向下；上侧胳膊紧靠在大腿上；
nHead rests on lower shoulder, face looking to side.
n头部靠在下侧的肩部，面向侧面；
nUpper shoulder is pointing upward.
n上部肩膀垂直向上；
nPractice lying on opposite side.
n将身体换到另一侧，继续练习；
nSwimmer uses a scissor kick action with legs in the water.
n运动员在水中作剪刀状打腿；
nWith fins on and using kickboard, swimmer lies on right side (lateral) holding the kickboard with outstretched right hand.
n运动员带着脚蹼并使用扶手板，右手前伸浮板，身体右侧躺在水中；
nRight ear is comfortable on right shoulder. Left arm is outstretched over left thigh. Legs are straight.
n右耳自然地靠在右肩部，左胳膊向后伸展，平直地放在左侧大腿上，整个腿需要平直；

nInstruct swimmer to start kicking, using a scissor kick action.
n教运动员开始打腿，方式为自由泳剪刀腿；
nEnsure that the swimmer maintains a lateral body position with top shoulder pointing to roof.
n需要确保运动员在练习过程中维持良好的单侧体位，同时对侧的肩部垂直指向屋顶；
nPractice for short distances.
n进行短距离练习；
nIntroduce breathing: swimmer performs six kicks, takes a breath, places face in water looking at bottom of pool, exhales, then turns face out, ear on shoulder. Make sure that swimmer's body does not roll and their shoulder is kept pointing up to roof.
n指导呼吸技术：运动员打6次腿，呼吸一次。将脸部没入水中，对着池底，呼气，然后将脸部转出水面，耳朵再次靠在肩膀上。在这个练习过程中运动员的身体不能转动，他的上侧肩部需要一直维持指向屋顶！
nRepeat for short distances.
n重复几次短距离的练习；
nRepeat without the kickboard.
n重复几次不带扶手板的练习

Coaching Tips
教学贴士

nSwimmer must lie on side at all times, lower arm outstretched, palm down, upper arm stretched over upper thigh, ear/head relaxed on lower arm.
n运动员需要一直维持侧平躺的体位，下侧胳膊前伸，掌心向下；上部胳膊向后伸展并平放在上侧大腿上，耳朵/头部自然得靠在下侧的肩部。
nUpper shoulder must stay pointing to roof and must not roll over when executing breathing.
n上侧肩膀需要一直维持向上的体位，在进行呼吸时不要扭动。
nScissor-kick action with fins.
n佩戴脚蹼，做自由泳剪刀腿。
nPractice with and without kickboard.
n练习使用扶手板和不使用扶手板的练习。
nUse this drill regularly, as it simulates the swimmer's body position in the breathing phase of the stroke.
n有规律的进行这个练习，因为这个练习模拟了运动员在划水和呼吸的时刻的身体体位

Freestyle Lateral Drill Extension
自由泳单侧的扩展练习

Purpose of the Drill
练习目的：

nDevelop correct body position in the water.
n改善水中的体位。
nDevelop correct breathing pattern.
n改善呼吸模式。
nDevelop bilateral breathing.
n改善单侧呼吸。

Teaching Points
教学要点

nWearing fins, swimmer starts on his/her right side (lateral).
n佩戴脚蹼，运动员从右单侧开始；
nDo six kicks, put face in water while slowly rotating to front (prone position), start pushing top arm forward in line with shoulders.
n打6次腿，慢慢转动身体，把体位变成俯卧装，把脸没入水中一会儿，同时把上侧胳膊移向前侧，移到和身体呈直线的位置；
nAt this stage, both arms are forward, and legs are outstretched behind. Body is in prone position.
在这个时候，所有的胳膊都在身体的前侧，而大腿则平伸在身体之后，整个身体呈俯卧状态。