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Swimming游泳, SwimMisc游泳其他

Goswim:All Strokes_Ankle Flexibility踝關節柔軟度

Dorsi Flexion

Dorsi Flexion - bad technique and instant loss of speed.

踝關節的柔軟度對游泳非常重要,例如自由泳需臀及大腿施力,膝關節及踝關節要順著柔軟地如鞭子上下移動,產生推進力及平衡身體。踝關節夠柔軟,腳背才能把水推壓向後方。圖中像鋤頭的腳,在向下壓水時反而把水鏟向錯誤方向,造成極大阻力,手划再快都不容易前進。

Click to view: Goswim:Ankle Flexibility Exercises踝關節柔韌性練習


Plantar Flex

A flexible foot that can bend beyond straight. Great for kicking with.

右圖這樣踝關節的柔軟度對踢腿非常好,這在世界級游泳選手是很常見的,下次看游泳影片,注意一下泳者的腳踝吧!


幾個月漸進地伸展踝關節,柔軟度會一點一點進步。Ankle Stretches

Progressively stretch your ankles over many months. Treat it as a long term project, developing some flexibility little by little.

Photo credits: www.swimsmooth.com

看Grant Hackett 雙腳打水看起來簡直像穿蛙鞋一樣

All Strokes – Ankle Flexibility
The greatest swimmers have something very important in common… ankle flexibility. Here are a couple quick exercises you can do to help with your ankles.Why do it:
Increasing your ankle flexibility will allow you to grab as much water as possible with all of your kicks. This makes your kick more effective, and the potential to swim faster becomes a reality.How to do it:
1) First, as with all stretches, go very slowly, and if you feel any knee pain with these, stop, or don’t press down as far.
2) Start with your feet as flat on the floor as possible in a hands and knees position.
3) Slowly lower down to your feet, with your ankles directly under you. Sit on to your feet.
4) Put the feet a bit wider than you, and try to sit flat on the floor with your feet to the side.
5) Hold each position for a little while to allow the stretch to really take effect.How to do it really well (the fine points):
This is a bit more advanced drill, and should be done with much care. This position is specifically for grabbing water at the top of the breaststroke kick. Start in the same kneeling position, only point your toes to the outside. Slowly lower yourself until you’re able to sit flat on the floor. When you become more and more comfortable with this, you can lean back. If the model was younger, you may even see him lay flat on the floor with the feet in this position, but since there was nobody else around, he was afraid he wouldn’t be able to get back up. :)Above all, take this slowly, and be consistent. The more often you practice this, the better your ankle flexibility till become.
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