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Freestyle自由式, Swimming游泳

USA Swimming:Freestyle_5 Arm Stroke Tips自由泳_划手5點提示

本文取自 USA Swimming 的高效能顧問 Russell Mark 11/4/2013 “5 Tips to the Best Freestyle Arm Stroke”

IMHO:
★ 游泳技術不但見仁見智,而且有些技術會互相影響(可能互相加強或互斥),我認為技術組成的輕重取捨端視個人體型體能背景條件,以及主要目的(如競賽、長中短距、休閒、健身、塑身等等)。

這篇只是其中一類技術觀點(也許與你看到的見解不同),學習者千萬不要撿到籃中就是菜,根據個人條件找到適合本身的技術,循序漸進練習,確實感受,當然基本常識越多且越理解為什麼,越能選擇適合的技術,學習事半功倍。
其實原文有小部份見解我也有些保留,放上原文,表示照實直翻,並非我100%認同的意見,所以也許與其他篇的某些見解有些差異,學習者應視自己需求選擇。
Cheers! Happy swimming! Happy learning!


Freestyle
From countless hours of film study and analysis, here are five points that should be considered to improve your freestyle.
To learn more about these points, including video demonstrations, check out this online freestyle clinic.
從無數個小時的影片研究和分析,這裡歸納了5點要改進自由泳該思考的重點。
要了解更多關於這幾點細節,請看 講解影片 Slides

  1. The hand enters at shoulder width, and the pull traces the side of the body. The elbow bend of the catch is determined by the width of the entry/stroke.
    手入水在肩的寬度,以及划手沿著身側軌跡,抓水曲肘程度是由入水/划手寬度決定。

  2. The body rotates only 30-40 degrees to each side. More on the stomach than on the side. Rotate the shoulder forward, not all the way from side to side. This will help you get the optimal entry/stroke width.
    身體只旋轉每側30-40度,腹部向下多過側邊向下(這和TI見解不同),旋轉肩膀向前,並非全只是一側轉一側,這將幫助你獲得最佳的入水/划手寬度。

    ★ 我想身體轉動幅度與前面提及的目的相關,一般來說,越短距的競賽轉動角度會相對較小,划次(stroke count)較多,划距(distance per stroke)較小。

  3. The hand finishes at the hip not the thigh. Lead the finish with your elbow. Keeps forearm and palm pushing water back. It’s ok to release water early. Snapping the hand out the back is easy to do, but can lead to over-rotating and compromise the catch. Most importantly it can also put the shoulder at injury risk.
    手在臀部結束(finish)不是大腿,以肘引領結束(finish),保持前臂和手掌向後推水,手可以提前釋放水。
    手在後猛然甩出是容易做,但可能導致過度旋轉和連累抓水動作,最重要的是它也可能使肩膀冒受傷的風險。

  4. The arm should swing out to the side on the recovery. That’s how you get the traditional high-elbow recovery while also protecting the shoulder from injury. A narrow recovery where the hand is close to the body can lead to injury over time.
    手臂恢復應向側擺動往前。這就是你如何做傳統的高肘恢復,同時也保護肩部不受損傷。
    狹窄的恢復動作,就是手臂貼近身體,長時間容易造成傷害。

  5. Be aggressive on the hand entries. Drive your hand/arm/shoulder forward (and downward if a sprinter). Use the pulling arm that is in the water to push the entering arm forward.
    手入水要積極,驅動你的手/臂/肩膀向前(如果是個短距選手就向下),使用在水中划的手臂推要入水的手臂向前進(這句直翻挺彆扭,我想是水中划的手定錨&掌握水(anchor & hold the water),加上身體轉動,有助重心前移及手臂高肘向前入水吧! 不過只是個人的解讀!)

Source: USA Swimming: High Performance Tips

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About Rebecca

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

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