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Freestyle自由式, Swimming游泳

Freestyle_Efficient Swimming自由泳_有效率的游泳技術(Triathlon)


六次鐵人三項冠軍Dave Scott戴夫·史考特展示幾種使游泳有效率的技術。

相對於頂尖選手使用的技術(如EVF),這些是較適合柔軟度與肌力一般的凡人,我覺得與 SwimSmooth 的游法相近,可以參考一下這篇Freestyle_Catch & Pull自由泳_抓水划手分解

  • Head down
    頭低

    頭頸身自然呈直線即可。

  • Eyes focused 5-6 ft. ahead, no further
    視線聚焦前5-6英尺(不超過)。

    注意:只是視線往前一些些,頭還是低的。

  • Hands enter water halfway to full extension
    手入水在約手長度一半處,入水再充分延伸。

    Scott建議四指先入水,不要大姆指先入水,同SwimSmooth說法

  • Hands aligned with shoulders
    手肩對齊成直線,往肩前方延伸。

    手肩對齊往肩前入水,就像斜斜插入郵筒開口。

  • Extend arms to 170° elbow flexion
    手延伸,以170度稍稍曲肘  (可幫助接下來抓水動作) 

    Dave Scott 提到奧運選手都是(180度)伸直,這是因為他們的肩膀的高靈活度,是凡人比不上的。肘微彎,稍稍有支撐,對凡人來說身體較易平衡,TI自由泳的手更垂,大約150-160度。

    基本上,手延伸至180度伸直時,身體還是側身伸展最長狀態,身體較不穩定,這是為什麼側身踢腿練習如此重要。

  • Wrist flexion of 30°
    腕關節曲30度 (手指朝下抓水)

  • Set elbows without dropping
    將手肘定位不掉肘。

Six-Time Ironman Champion Dave Scott demonstrates several techniques to help ensure you’re getting the most from your swim strokes.

Top Three Swim Drills(slow arm recovery, quick catch and high swingers)

How to Correct Faults(High head, Overreaching, Overextension, Dropped elbow)

Source: http://www.active.com/

Six-Time Ironman Champion Dave Scott Ironman World Championship
Gold 1980 Elite
Gold 1982 (Oct) Elite
Gold 1983 Elite
Gold 1984 Elite
Gold 1986 Elite
Gold 1987 Elite
Silver 1982 (Feb) Elite
Silver 1989 Elite
Silver 1994 Elite

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About Rebecca

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

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