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Butterfly蝶式, Swimming游泳

Auburn:Butterfly_Single Arm Fly Drill蝶泳_單臂海豚式踢腿練習

這是一個很好的蝶泳踢腿時機練習,著重在整個身體上下起伏波動(Undulation)協調動作,讓你以相對較少的施力得到游蝶泳的感受。

練習難度: 1.5顆星 (一手固定在肩前)
2.5顆星 (一手固定在身側)

How to do ?

  1. 一手在身側,一手在肩前延長線上,前手划蝶手,在手出水及入水前做海豚式踢腿。另一(較容易)方式是保持一手在肩前,另一手划蝶手。
  2. 吸氣時可”前吸”或”側吸”,影片Demo的是”側吸”。
  3. 換手交替執行,你可以有不同變化:如一趟右一趟左,二右二左交替;一右一左一全蝶交替,…。
  4. Demo的手部動作幅度較大是為了抬高臀部,加強身體律動的感覺,但蝶泳在雙臂回復往前(Recovery)時,應盡可能貼近水面(較省力),當然是在不要拖水的前提下。

Auburn University SWIMMING & DIVING奧本大學游泳隊是美國奧運選手的搖籃

教煉:David Marsh,2007年之前在奧本大學當主教練期間拿到過12次NCAA全國冠軍,教了許多奧運選手。


一手肩前延伸,單臂海豚式踢腿(較容易)

Video: goswim.tv


看看Misty Hyman屈膝踢腿時,踝關節彎曲的角度,如果踝關節不柔軟放鬆,腳背壓水的方向可能大多是往下搥的方式,而不是向後甩。
Photo credit: goswim.tv

Ankle flexibility is such a key component to having a strong dolphin kick.

Ankle flexibility, as shown by Misty Hyman, is such a key component to having a strong dolphin kick.

Eric Shanteau’s dolphin kick

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About Rebecca

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

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