Streamlining 『流线体位』

小臭贝

This week’s Speedo Tip of the Week comes from Lyn Cushman of Arden Hills Swimming in Sacramento, Calif. Cushman was recently named the Sierra Nevada Age Group Coach of the Year by the American Swimming Coaches Association. She offers some advice on streamlining.
本周的Speedo小贴示来自加利福尼亚州萨克拉门托市的Arden Hills游泳俱乐部的李恩·科斯缦（Lyn Cushman）教练。科斯缦（Cushman）于近期被全美教练员协会提名为内华达地区最佳低龄运动员组教练。她为大家带来的是一些有关流线体位的建议。

Cushman’s Tip
The secret to a good streamline is to STREAMLINE every time you leave the wall. Every time you start, every time you turn. Practice, practice, and practice.
科斯缦（Cushman）的小窍门儿：
一个好的流线体位的秘诀就是在每次登壁的时候、每次跳发的时候以及每次转身的时候保持流线的身形。练习、练习再练习。

Have some fun and take the streamline test. Push off the wall doing the superman float (no kicking) and mark were you stop. Now follow the tips below and see how far you go.
我们可以做一个有意思的流线体位小游戏。登壁出发后做一次不踢腿的超人滑行，然后记录下你的滑行距离。完成后，现在你要做的是按我在下面给出的建议去做，让我们看看你这次能滑行多远。

Streamline Pointers:
流线体位的修善指标：

1. Stack you hands on top of each other, with top hand "locked" to the bottom hand with the thumb.
1、双手叠起，用上面的那只手的大拇指扣住下面的手。

2. Stretch arms straight in front of the head and squeeze the back of your ears (this will form a triangle that your coaches can see from the deck).
2、在头部前方伸展双臂，然后用大臂夹住你的耳廓（你的双臂和肩膀讲行程一个三角，你的教练应该可以从池外看到）。

3. Your head should be in a neutral position (not up, not down) unless you are under 8, then your chin needs to tip toward your chest just a little.
3、如果你不是八周岁以下（儿童组应该有其他要求，各位也不要以承认的动作来要求孩子 ^_^ 哦～）的话，你的头部应该自然放松（不向上也不向下），然后你的下巴稍微向胸部收一点点。

4. Pull your bellybutton into your spine.
4、伸腹：原句为使肚脐向脊椎贴近。

5. Tighten your bottom muscles.
5、臀部肌肉紧绷。

6. Point your toes toward the wall after you leave the wall or block.
6、在登壁或跳发后，脚趾应指向身后池壁。

7. Do four to six tight, quick dolphin kicks while tilted on your side. After the dolphin kicks roll to your stomach for your breakout in the freestyle and butterfly.
7、离壁后转向体侧（依据个人习惯），做四到六次的紧张的快速的蝶泳腿。在蝶泳腿后开始腹部发力转体准备自由泳或者蝶泳的出水。

8. The deeper your start, the farther you can go underwater. Work with your coach to find the right depth for your start.
8、出发时入水越深，在水下潜行的距离就越远。跟你的教练一起找出一个适合你的潜水深度。

Making a commitment to your success requires focusing on the process of swimming fast. The task of streamlining properly off every start and every turn at every practice will become automatic. This little change will build your confidence to reach your dreams.
对于成功的付出要着眼于对快速游泳每个步骤的研究。流线体位可以说是你在每次训练中每次出发、每次转身时一定要用到的。在这点上的一个小的改变，能为你达成梦想建立起自信。