（教学资料）95%的游泳者常犯的7个错误

猪八戒

95%的游泳者常犯的7个错误

1 用身体训练而不用脑子
大多数的游泳者成年累月地坚持锻炼可以泳技却没有任何改进。这种情况产生的主要原因是：他们的训练目标总是比上一周更大，训练强度也更强。游泳是一项独特的运动，因为最大的进步是来自于减少阻力而不是增强力量或者耐力。为提高技术而训练，而不是为了体力和耐力。

2 动作更快而不是滑行更长
初学者常常认为，要想游得更快，就必须更快速地蹬腿与推手。这在某种程度上是正确的。
每一次动作中能产生更长的距离，这是速度上的最大进步。因此，如果你每一次动作能带来更长的滑行距离并且仍然能保持同样的动作频率，你就会用较小的力量取得更快的速度。

3 出手过早
就像一个击球运动员出手太早的话，会错过击球的最佳时刻。一个游泳者如果出手太早的话会损失很多水。你的手入水后，身体滑行时，手要尽量靠近水面，不要过早开始下一个动作。一旦你感觉到你开始失去了前进动力的那一刻，立即开始你的划水动作。

4 往前看而不是往下看
身体的位置是游泳中最重要的因素。它决定了你产生了多大的阻力，你的动作有多快与你能滑行得多好。大多数的游泳者学自由泳的时候，头部朝前看，这是很自然的反应。要想身体在水中保持平衡，头需要向池底看。这会保持臀部和腿靠近水面 ，由此而减少阻力，你会滑得更顺畅更有效。

5 身体扁平而不是对称滚动
想像一下，一艘很大的平底船，在水中行驶非常缓慢，因为它产生了阻力。然而一艘很长的，流线体的V型远洋轮船能以每小时34海里（40英里）的速度行驶两个周。与我们的想法相反，游泳不是肚子底上进行的运动，它是通过身体的左右对称滚动而前进。所以你要考虑怎样地减少阻力，提高速度与动力。观察一下菲尔普斯的自由泳，你会注意到菲尔普斯的身体滚动开始于臀部，然后传输到了肩膀（a.k.a shoulder roll ）

6 低肘划水
95%的游泳者的最大的缺点是低肘划水。这是肩膀无力和错误的练习造成的。正确的方法是：保持高肘，让指尖指向水下，用整个小臂划水

7 用手引导回臂
我们注意到，游泳高手在回臂的时候，手臂放松并且高肘。这是因为回臂是由胳膊肘引导的而不是手引导的。大多数业余游泳者是由手引导回臂动作。重点是：手臂放松，高肘，手刚过头部就入水。

原文
  The 7 Biggest Mistakes 95% of Swimmers Make  

1. Training harder instead of smarter  
Most amateur swimmers train consistently for weeks, months and even years and not see an improvement in their times. Most often, this happens because their goal in training is to swim further or harder than the previous week. Swimming is a unique sport because the biggest improvement comes from reducing drag and not increasing strength or stamina. Train to improve your technique, not your strength or endurance.  
2. Stroking faster not longer  
The common thinking among new swimmers is that to go faster, you must kick and pull faster. While this is partly true, the greatest improvement in speed will come from travelling further each stroke.  
So if your travelling further for each stroke but still holding the same stroke rate, you'll be swimming faster with less effort.  
3. Pulling through too early  
Just like a batter who swings too early and miss hits the ball, a swimmer who pulls through too early will miss much of the water. Once your hand enters the water, allow it to stay high near the surface as you glide forward, and once you feel yourself losing forward momentum, begin your pull through  
4. Looking forward and not down  
Body position is the most important factor in swimming. It determines how much drag you produce, how quickly you can stroke and how well you glide. Most new swimmers begin by swimming freestyle with the head looking forward because it's the natural thing to do. For the body to be balanced in the water, the head needs to be looking towards the bottom of the pool. This will bring the hips and legs closer to the surface which reduces drag and allows for a smoother more efficient stroke.  
5. Swimming flat and not rotating from side to side  
Imagine a big flat barge moving through the water and how slow it travels because of the amount  of resistance it creates. Compare that to a long and streamlined ocean liner with a V shaped hull  which can travel for more than 2 weeks at over 34 knots (40 mph). Contrary to what many think, swimming is not performed on the stomach. It is done by rotating from side to side. This is how you reduce drag and generate speed and power. Look at Michael Phelps' freestyle and you will notice he rotates beginning with the hips and following through all the way to his shoulders (a.k.a shoulder roll).  
6. Pulling through with a dropped elbow  
The biggest weakness in 95% of swimmers stroke is the dropped elbow in the pull through. This is a result of weak shoulders and bad practice. A proper pull through will start with bringing the fingertips to point at the bottom of the pull while keeping the elbow high, and then pulling through using your entire forearm.  
7. Leading the arm recovery with the hand  
In all elite swimmers, you'll notice their arm recovery is relaxed and with a high elbow. This is acheived by leading with the elbow and not the hand, as most amateur swimmers will do. The key is to be relaxed, keep a high elbow and enter the hand early in the water, just past the head.  

                                    来源          www.effortless-swimming.com

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