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Freestyle自由式, Swimming游泳

Swimsmooth:Body Roll In Freestyle Swimming自由泳身體轉動

Excerpt from www.swimsmooth.com
Chinese translation by Rebecca

Why Is Body Roll So Important ?

Body roll is a very important part of your stroke technique, so much so that we call it a fundamental of freestyle swimming. There are many small technical reasons why body roll is important but here are three main ones:

為什麼身體轉動如此重要?

轉體是游泳技術非常重要的一部分,以至於我們將它視為自由泳的基礎。為何重要,有許多技術上的原因,以下是主要的三個:

1. Easier Arm Recovery and Injury Prevention.

Lie in a flat position on your front and try recovering your arms over the ground like you are swimming.

Even if you are very flexible in the shoulder it’s very hard to do this. You’re going to struggle to clear the water’s surface when you’re swimming.

This awkward action puts stress on your rotator cuff muscles as you perform it.

Also notice how the hand has to lead the elbow to get round – this swinging path has momentum and when you enter the water at the front of the stroke your hand will want to cross the centre line.

Cross-overs put even greater stress on your shoulder and are a leading cause of shoulder injury. For more information see our technique article on
swimmers shoulder and how to fix it.

Try now lying perfectly on your side with the bottom hand out in front of you.

See how it is now easy to recover the arm high over the water. The shoulder is much more relaxed or ‘neutral’ with this technique.

This high arm movement is purely ‘up and over’ – there is no swing to the side. This removes the tendency to cross the centre line at the front of the stroke because there is no sideways momentum during hand entry.

Practise leading with the elbow until your arm passes your shoulder.





1. 手臂較容易往前回復和防止受傷

平趴在在地上,嘗試像游泳時手臂往前回復的姿式。

即使你的肩部很靈活,這還是很難做到。在你游泳時,你奮力把手臂越過水的表面。

每當你做這動作時,這種卡卡不順的動作會在你的旋轉肌施加壓力。(上圖紅箭頭標示處)

同時注意你的手需如何帶領肘部完成動作 – 這個擺動路徑有動量,而且你往前入水的手臂,會想要越過中線。

入水越過中線在你的肩膀上施加更大的壓力,而且是肩部受傷的主要原因。

現在嘗試側躺,在底下的手往前伸直。

看看現在有多容易在水面上將手臂往前回復,使用這技術使肩膀輕鬆多了。

這個高臂移動動作只是單純的”上舉和前移”,沒有搖擺動作。這消除了手臂想要越過中線的傾向,因為手臂入水時沒有側邊擺動的動量。

練習用肘部帶領,直到你的手臂過肩。

2. Using Your Larger Muscles and Core For Power

When you roll from one side to the other you transfer the power from the rotation to the propulsive arm in the water. By rotating with this action you are using your lats, pecs and core muscles to power the stroke. This is a good technique because these muscles are very strong and powerful.

Conversely, when you swim with a flat body position you are only using your shoulder muscles to power the stroke. These are a lot weaker than your chest and back muscles. Using these small muscles as the main source of propulsion puts a lot of stress on them.

Your lats, core and back muscles are very powerful, good rotation lets you use them to drive the stroke.

2. 用較大的肌肉和核心肌群產生力量

當你從一側轉向到另一側,你將旋轉的力量轉移到水中推進的手臂。通過旋轉這個動作,你正在使用你的背闊肌,胸肌和核心肌群提供動力。這是一個很好的技術,因為這些肌肉非常強而有力

相反地,當你以一個平面體位游泳,你只用你的肩膀肌肉施力,這比你的胸和背肌薄弱很多。使用這些小肌肉群作為推進的主要來源,會讓他們承受很大的壓力。

3. A Longer Stroke

When you rotate well you are able to reach further forward. As you catch the water at the front of the stroke you are able to do this earlier and more effectively.

This means you will travel further with each stroke – taking less strokes to cover a length of the pool, up to a point this is considered good swimming technique.

Bill has a nice long stroke with lot of body roll. Sweet.

3. 較長的划距

當轉體熟練後,你就能夠往前伸長一點,因為你抓水在划手前段,能更早且更有效抓水。

這意味著你每一划水會讓你滑遠一點 – 用較少的划手次數完成一樣的池距離。在某種上程度上,這被認為是良好的游泳技術。

Excerpt from: www.swimsmooth.com with my translation in Chinese

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About Rebecca

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

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