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Freestyle自由式, Swimming游泳

Richard Quick:Freestyle Underwater Rotation Drill自由泳_水中身體轉動練習

這是前美國奧本和史丹佛大學游泳隊教練 Richard Quick和現任奧本大學主教練Brett Hawke 講解 Rotation 技術細節,練習由兩位短距Sprint Superstars(主持人說的)Cesar CieloFred Bousquet Demo,將幫助你建立良好自由泳基礎。
Cesar Cielo是2008京奧50自金牌,50和100自世界記錄保持人(up to 2013.3.22),可說是目前世界上自由泳最快的人吧!


草記一下兩個練習重點:
Head lead kick drill (with your arms down on your sides):
練習難度: 0.5 顆星

  1. lead with the top of your head
    頭頂在前帶領
  2. long high neck
    長且高的頸部
  3. ribs in
    收肋骨
  4. tighten the core to flatten the back
    收緊核心使背面平坦
  5. get most of your flat back above your waist
    使大部分的背在腰上(腰水平線)
  6. lengthen the torso & the neck
    拉長軀幹及頸部

Underwater Rotation Drill (to emphasize the energy comes from the hips):
練習難度: 2 顆星
Underwater to add resistance

  1. initiate rotation from the hips
    從臀部開始發力轉動
  2. work on rotation from side to side
    兩側交互輪轉
  3. don’t cross over
    不越中過線(別轉太超過)
  4. 6 kicks per side
    每側踢6次
  5. head & body position stays in line
    頭和身體保持直線
  6. snap with hips
    以臀部快速發力拍動

Sprint: Kicks come from your body, kick small & fast

IMHO:
★ 水中阻力大,若不易執行,可以先在水面上做 SpeedoUSA:Freestyle_Rotation Drills自由泳_身體轉動練習,熟練後再在水中做。

Richard Quick: (Jan31, 1943 ~ Jun10, 2009) 是美國史丹佛大學1988~2005年女子游泳隊教練,也是6屆美國奧運隊的教練(1984, 1988, 1992, 1996, 2000, 2004), 2009年6月10日逝於腦腫瘤。
在雪梨奧運會上,他帶領女隊得到16枚獎牌。在史丹佛大學獲得了7個NCAA總冠軍,35個NCAA冠軍,贏得5次NCAA及3次Pac-10聯盟年度最佳教練。 Source: wikipedia

Video: tv.swimmingworldmagazine.com

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About Rebecca

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

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