Freestyle Mechanics,Part 2 ( 自由泳运动机理 II )

小臭贝

Freestyle Mechanics, Part 2
自由泳运动机理，第二部分

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。这期杂志中杂志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。

Kicking and the Stroke Cycle
打腿和划臂循环

Along with head and body positioning, it’s imperative to have a steady kick, as many age groupers – and even some older swimmers – sometimes have a tendency to pause their kick in the middle of the stroke cycle, or not use their legs at all. Swimmers should remember to kick from the hips, keep their toes pointed and bend the knees only slightly.
非常重要的一点是从头部到身体的位置，在进行打腿时一定稳定！许多年龄组---甚至于一些年龄大一些的游泳运动员---有时候他们在两划之间有暂停打腿的趋势，或者完全不打腿！游泳运动员一定要牢记：打腿应该从臀部开始，延续到脚尖，而膝盖的弯曲只是很轻微的！

Another thing to watch for is keeping a high elbow on the recovery, with the hand below the elbow while the arm is in the air. The hand then enters the water fingers first to begin the underwater portion of the stroke.
另外一件事是维持移臂时的高肘状态，也就是说当胳膊在水面之上的时候，肘弯的高度需要高于手的高度。然后以指尖入水开始水下划水。

High elbows are the rule underwater, as well. As the hand enters the water and initiates the catch, the hand should be pointed towards the bottom of the pool, palms facing toward the feet. The elbows should be bent throughout the underwater cycle so that again, they are positioned higher in the water than the hand.
高肘是一个关键。同样的，当手入水准备开始抱水时，手指应该指向池底，手掌向后面向脚。水下划水的整个过程中肘关节应该维持弯曲状态，这样肘关节的高度依然高于手的高度。

Meanwhile, the hand should travel directly under the centerline of the body and accelerate throughout the stroke. Swimmers should take care not to reach their arms across the centerline of the body, or they will end up wiggling their way down the lane.
同时，手在划水的过程中应该沿着身体的中线运动，并且处于持续加速状态。请注意胳膊的位置不要超过身体的中线，否则整个游进方向会来回摆动。

Finally, swimmers should concentrate on keeping a long, smooth stroke. Hands should enter the water at an almost full extension of the arm and finish as the rotation of the body drives the hand through the completion of the stroke.
最后，运动员需要关注的是划水应当长且平稳。手臂入水位置应该是胳膊可以伸展的最大位置，出水位置也是手臂划水的最远位置。

“A lot of swimmers rush the stroke, instead of keeping it long and smooth,” Kastigar said. “They either enter with their arms too close to their heads, or they’re not finishing the stroke.” In terms of getting swimmers to complete the stroke properly, it’s helpful to remind swimmers to touch the sides of their legs with their thumbs at the end of each stroke.
“很多运动员的划手采用冲刺方法，而不是长而平稳，”Kastigar说，“他们的胳膊或者入水位置离头部太近，或者他们没有完成一个完整的划手。”为了能使运动员能够完整准确地完成划水动作，一个有用的方法是提醒运动员在每次划水结束时，需要让自己的拇指能够轻触对应侧的大腿。

Putting it all Together
综述

In putting it all together, it’s important to remember that each component of the stroke goes hand-in-hand with the others. For example, a bad hand entry might cause the hand to cross underneath the body during the underwater phase of the pull.
总体而言，维持划水动作的连贯且准确是非常重要的。比如一个糟糕的手入水动作可能会导致胳膊在水下的推水动作中越过身体中线

“A lot of stroke defects are interrelated,” Finger said. “If you do something wrong with some part of the body, it causes something else to go wrong somewhere else.”
“划水的各种问题可能都有某种关联，”芬格说道，“如果你身体某个部分的动作有问题，那么它就会产生一些问题，而且会导致一些其他问题的产生。