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Breaststroke蛙式, Swimming游泳

Breaststroke Swimming with Kurt Grote蛙式分解動作

From: Terry Laughlin/David Madison [Total Immersion], Fitness Swimmer Jan/Feb 1999
Chinese translation by Rebecca


1. Start as a torpedo

Stay long and streamlined to carry your gliding speed faster and farther. Grote is just over 6 feet tall (183 cm), but he starts each stroke with a fingertips-to-toes body line nearly 9 feet long 274 cm), and streamlines to slip that line through the smallest possible “hole” in the water.
While gliding in this position, lean on your chest enough to feel as if you’re gliding “downhill.” This helps to let your legs float (center of gravity above center of lift). The straight arms are just below the surface. This helps cock your hips so they’re ready to rock forward in the short-axis body rotation that generates the power that drives your stroke.

Your head should be as close as possible to its natural line, which means you’ll be looking down, with your head low between your arms (arms close to your ears).

1. 像魚雷一樣開始:



你的頭應盡可能接近其自然的線,這意味著眼睛看下面,頭低鎖在兩臂間(雙臂貼耳) 。

2. Press to a Y

Never pull your arms back in breaststroke. Virtually every inch of your pull is sculling movements (outsweep-insweep-motion of hands and forearms, and mind the angle of attack of your palm).

After completing your extension and glide, continue to lean on your chest and elevate your hips while sweeping your hands out to a Y position. Don’t apply too much pressure here. Scull as if your hand, wrist, and forearm were a blade. Try to anchor your hands in the water – as if there were a rung to grab – and draw your body toward your hands.

Again, concentrate on keeping your head in line with your spine.

2. 像Y字划水




3. Spin your hands in

As your hands reach the Y position, lift your elbows toward the surface. Your elbows should stay at the eye line. If you use your high elbows as a hinge for the inward sweep of your hands and forearms, you’ll create the leverage you need to use your abdominal muscles to bring your hips forward.

Once you begin the in sweep, scull your hands directly back toward the front. When you do it properly, your hands complete all their sweeps in front of your chin. In phase 4, the fingertips point in the forward direction.

“I always keep my hands as far in front of me as possible,” Grote says. “Most swimmers pull back too far; when they think they’re only sculling, they’re actually stroking the right way.”

3. 轉手向內划


一旦開始內划後,直接把手由後往前送。 當你做正確時,你的手在你的下巴前完成全部划水動作。接著在階段4,指尖就指向前。

“我總是盡可能保持手始終在我面前。” 格羅特說。”大多數泳者手拉太後面,當他們認為他們只是搖櫓狀划水,實際上卻才是正確的划水方式。”

4. Breathe with body lift

Don’t lift your head to breathe. Keep it in the same position at all times. “When I get it right, it’s almost as if I could swim with a neck brace on,” Grote says.

As your hands squeeze, they lift your shoulders up and forward- Grote describes it as a “shoulder shrug”-and your torso lift carries your mouth clear of the water.

“I move my whole body as a single unit, including my head,” Grote says.

4. 舉起身體呼吸

不要抬頭呼吸。頭在任何時候都保持在同一位置(頭與脊柱成一直線)。 “當我做的正確時,我感覺幾乎可以戴著頸箍游泳,”格羅特說。



5. Begin the lunge

Your head has reached its highest point, and you’re still looking down.

Your arms are finishing the inscull by squeezing into a compact line. Your hips are also at their best point for using them as a platform to launch your upper body forward as you kick.

In the wake of your body start to bring the heels close to your buttocks. Don’t bend your hips, only your knees [more on breastroke kick].

Think of your body as a bow and arrow. “Your body becomes a bow that stores energy in your hips; in the next moment it becomes an arrow as you dive forward and release the energy from the shoulder end.”

Keep a low, narrow profile as you get set to dive forward.

5. 開始衝刺




把你的身體想成弓和箭。 “你的身體變成了弓,在臀部儲存能量,下一刻,當你從雙肩釋放能量潛入水中前進,它就變成箭一樣射出”。


6. Dive forward

This is where you maximize your stroke length. The angle of re-entry is critical to creating the greatest possible wave length. Keep your head and shoulders hunched low as you finish your insweep, so your angle of re-entry is shallow, causing your momentum to channel forward. Return your hands to their full extension before your face re-enters the water, and make sure the crown of your head follows your fingertips forward.

The dive is supported by the kick: The knees are not wider than the hips. Before you start the kick with a whip like motion of your lower part of the leg flex your feet and turn them to the outside.

The potential energy created by lifting so much of your body mass above the water on the insweep is converted into kinetic energy going forward. If your hands stall under your chin, or if you aim downwards instead of forwards, you’ll sink instead of driving forward.

6. 入水前進

這是您增加最大划距的地方。 入水角度就是創造最大可能划距的關鍵。



7. Streamline again

Complete the lunge by returning to the long, streamlined, downhill-sliding position you started in (arms close to the surface). Squeeze your body from fingertips to toes into the longest, sleekest torpedo position.

If you slice just inches below the surface, you’ll avoid more drag, since drag is far less just under the water than at the surface.

7. 恢復流線型



8. The last word of a champion:

Keep your stroke in shape with drills. “Nothing puts my stroke right as quickly as stroke drills.”

In fact, 10 minutes before he went off the blocks for the world championships final in Perth, Grote was in the warm-up pool, getting in a few last minute tune-up lengths with stroke drills. That’s clearly a strategy that works.

8. 冠軍的最後一句話



About Rebecca

A pretty lazy human being ! Lazy to do any boring stuff.


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