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Freestyle自由式, Swimming游泳

SpeedoUSA:Freestyle_Flip Turn自由泳_轉身基本技術


之前這兩個Post的轉身技術,Michael Phelps,Natalie Coughlin(2nd Video)都是這樣的轉身方式,轉身後,蹬牆時面向上(腳趾朝上),蹬出時,身體保持流線型前進,同時也將身體轉正(180度),面向池底,再蝶腰前進。在短時間要轉180度(面向上轉成向下),驅幹核心肌群要有些力才可能做確實。

或許是有些難度,在凡人的池子很少見(我自己沒見過),這兒介紹較常用的基本轉身技術。如果肌力不夠,蹬出一次轉180度太吃力,可以先練這個,蹬牆腳趾朝向側邊(選自己較習慣的那邊),蹬牆後只要再轉90度朝下就可以,少轉90度好應付很多。

菲爾普斯的教練說這樣比較慢,不過咱們凡人也沒差這一點差距,反正其他可改善的還很多,轉身就先輕鬆點吧!

練習難度: 1.5顆星

How to do ?

  1. 自由泳游向池壁,看到T準備向前翻轉時,雙手放在體側,以核心肌群(胸腰臀)施力,若需要可小打蝶腰幫助前翻動力,收膝收下顎翻轉,鼻子呼氣。
  2. 前翻約一半,腳碰牆前,需側轉使腳趾朝向側邊,否則腳趾就會朝上,蹬出時就得轉180度(面由上轉下)。
  3. 翻身完成,雙腳腳趾朝向側邊碰牆,同時把頭鎖定在雙臂之間,驅幹核心肌群收緊,上半身已呈準流線型,雙腳碰牆就可立即蹬牆。
  4. 蹬出時,身體保持流線型前進,同時將身體轉正,面向池底。
  5. 因個人條件有差異,何時該前翻,自己要向牆面由遠而近試一下,避免打腳。
  6. 若是選手,轉身前及後一次划手最好不要起來吸氣,這是為了不失前進動能。 咱們凡人倒也無所謂,沒差這一點,要是肺活量不足還逞強硬憋,沒氣反而乳酸很快堆積,很快就不支收兵,在池邊喘了。
  7. 注意雙腳碰牆時,雙臂已就定位伸直,把頭鎖定,立即流線型蹬出。基本上,腳一碰牆,就應蹬出,不要在牆邊流連或手像花枝鬚擺來擺去。總之,若要轉身,牆邊就不是你該停的地方。

如果還是覺得不太容易,可參考 Freestyle Flip Turn in 5 Steps五個步驟學自由式轉身

Demo的是Ed Moses,教練Jeff Pease。
P.S. Ed Moses是專攻蛙泳。

下面是備用,因為最近很多片子被移除

Video from: SpeedoUSA


Flip Turn Techniques with Natalie Coughlin 這是前兩個Posts的轉身技術,腳碰牆時面向上,蹬出時再將身體轉180度,面向下。


View Olympic swimming explained


Michael Phelps flip turn – Key point:
1. Approach to the wall: You should not take a breath within 2-3 strokes to the wall, you need to coming to the wall at maximum speed.
2. Squeeze your body to the tightest ball possible
3. Plant your feet on the wall slightly apart, hit the wall with your feet up.
4. Push off on your back, twist onto your stomach after.
5. Push off deep under the turbulence you’ve just created
6. Ridged body position, do underwater kicking
7. Breakout: don’t lift your head, keep your head in line and move straight to breakout
8. Breathe on the second stroke, never on the fisrt

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About Rebecca

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

Discussion

5 thoughts on “SpeedoUSA:Freestyle_Flip Turn自由泳_轉身基本技術

  1. 受教了,謝謝 rebecca

    Like

    Posted by 吳小弟 | March 6, 2013, 11:56 pm
  2. In Natalie Coughlin’s video, it’s stressed to plant feet on the wall shoulder width apart, but it isn’t in Speedo Ed Moses’s video. Can you think of any reason why ?

    Like

    Posted by Floyd | March 9, 2013, 12:13 pm

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