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Breaststroke蛙式, Swimming游泳

Auburn:Breaststroke_Kick on Stomach蛙泳_雙手在側踢腿練習

Kicking with a board can increase the pressure on your rotator cuff.

Kicking with a board can increase the pressure on your rotator cuff

這是針對蛙泳有效踢腿的練習,目標是限制雙膝距離,減少前方阻力,每次踢腿後,流線形滑行,使踢腿有效率。

手拿浮板踢腿若姿式不對,可能對肩頸產生壓力。不用浮板,可以讓肩頸自然放鬆,讓身線保持在水線,以較理想的體位執行踢腿動作。

練習難度: 1 顆星

How To Do ?

  1. 頭,頸.身體成流線形,雙手自然放身側,蹬牆出發,身體一直保持在水線。
  2. 收腿時,腳踝收向臀部,腳要後蹬之前,腳踝迅速收緊成L(or鋤頭)型,同時腳掌外翻,腳趾向外,腳底向後蹬夾滑行,回流線形體位。
  3. 收腿時雙膝距離控制在臀寬內,雙腳距離比雙膝大,頭,頸,身,臀保持在水線,臀部不可掉下。
  4. 若無法感受雙腳距離,可以在收腿時,雙腳(跟)碰身側的雙手,確保後蹬時腳踝距離比肩稍寬。
  5. 需吸氣時,順勢在雙腳後蹬產生推進力時,迅速挺身出水吸氣,立即恢復體位在水線。
  6. 重複這個過程。

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。


亞利桑那大學游泳隊


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About Rebecca

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

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