Freestyle mechanics (自由泳运动机理)

小臭贝

This week’s Speedo Tip of the Week is an excerpt from the July-August 2003 issue of Splash, in which Splash managing editor Jim Rusnak breaks down the mechanics of freestyle, with the help of some of USA Swimming’s top age group coaches – David Finger of Stingrays near Buffalo, N.Y.; Elyce Kastigar of Aberdeen Swim Club in Aberdeen S.D.; and Shari Skabelund of the Seals Aquatic Team in Utah.
本周的Speedo小贴士节选自2003年7~8月份Splash杂志。这期杂志中主编吉姆鲁斯奈克在一些美国年龄组最佳游泳教练---戴维芬格，纽约州布法罗附近的Stingray；Elyce Kastigar，阿伯丁的阿伯丁人游泳俱乐部；还有Shari Skabelund，犹他州西尔水上俱乐部---的帮助下，打破了长期以来流行的自由泳运动机理。

All three coaches were named the American Swimming Coaches Association Age Group Coach of the Year for their Local Swimming Committees.
这三位教练都是美国游泳教练协认定的当地游泳协会年度年龄组最佳教练。

Head and Body Position
头和身体的位置

One of the most important things to remember when swimming freestyle, or any other stroke for that matter, is head and body position. You want your body to float as level on the water as possible.
自由泳练习或者在练习其他的划水时非常重要的一点是头部和身体的位置，你应该让你的身体在水中呈现尽可能的水平漂移！

Remember, whatever your head does affects the balance of the rest of your body. If you pick it up too high, your feet and legs will sink toward the bottom of the pool. Bury your head too deep, and you will begin to dive towards the bottom.
记住，你头部的位置直接影响到身体其他部位的位置。如果你的头部位置过高，那么你的脚和腿就会向下沉；但如果你的头部埋得过深，则有向下潜游之虞！

Therefore, swimmers should strive to keep their heads in as neutral a position as possible.
所以，游泳者应该保持头部尽可能的位置中位。

“To learn this, we have our group kick flat on their stomachs, their noses and eyes looking at the bottom of the pool, and their ears covered by the surface of the water,” said Kastigar, who often works on her swimmers’ head positioning hand-in-hand with another important fundamental of the freestyle stroke – shoulder and hip rotation.
“这样，当我们在进行打腿时，我们的胃部应该保持平直，鼻子和眼睛则需要水平向下，耳朵的位置最好刚刚浸没在水线下，”Kastigar说。Kastigar经常手把手的进行运动员的头部位置校正、以及自由泳划水的另一个关键因素：转肩和转髋的练习！

As you swim freestyle, your shoulder and hips should rotate simultaneously from side to side with your stroke. For example, as your right hand enters the water, your shoulders and hips should roll so that your body is on its right side.
当你游自由泳时，你的肩部和髋部应该持续不断地从一侧到另一侧的转动。比如：当你的右手入水时，你的肩部和髋部应该转动，以适应你的身体呈右侧倾斜状。

Meanwhile, your head should still be looking downward towards the bottom of the pool, unless you are breathing.
同时，你的头部仍然应该维持眼睛垂直向下看的位置，除非你要换气！

“If you don’t roll your shoulders and hips enough to get your body on its side, you look like an eel or a snake in the water,” Finger said. “You end up wiggling from side to side because your hips are too flat.” You also generate less power with your stroke and put more stress on your shoulder.
“如果你的转肩和转髋幅度不足，你的游泳姿势看起来就会像鳗鱼或者蛇形扭动，”芬格称，“如果髋部过平，你的划水就会出现左右摇摆。”这样你的划水产生的推进力就会变小，同时肩部就会变得更紧张。