查看完整版本: Goswim-FREESTYLE-Stun Gun(鲨鱼翅)200802(已翻译)

Goswim-FREESTYLE-Stun Gun(鲨鱼翅)200802(已翻译)

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[[i] 本帖最后由 haha123 于 2008-3-26 22:27 编辑 [/i]]

自由泳 – 端枪（敬礼？鲨鱼翅？）练习

FREESTYLE - Stun Gun  自由泳 – 端枪（敬礼？鲨鱼翅？）练习
by Glenn Mills
Stun Gun is a very simple drill that challenges you to get the absolute most out of all aspects of your freestyle stroke. It calls for balance, control of the recovery, and a constant kick to keep things moving.
Why Do It:
First and foremost, Stun Gun will make you aware of how your arm recovery can disrupt your balance. It will also make you aware of the importance of a steady kick to your overall balance and momentum. In fact, Stun Gun is a great 6-beat-kick drill for freestyle.
How to Do It:
1. Start by initiating a very normal stroke of freestyle.
2. But... instead of carrying the hand back to the entry point, you need to PAUSE your hand just above your head.
3. As you hold your hand above your head, you should be rotated to your side, and have the lead hand directly in front of you.
4. After you feel comfortable, allow the recovering hand to fall into the water and extend. As you do this, take a stroke with your other hand, and return it to the PAUSE position just above your head.
5. When it's time to breathe, simply turn your head for air, and bring it back to center.
How to Do It Really Well (the Fine Points):
If you're having a tough time with air... or fitting in the breath... use a Finis Swimmer's Snorkel. The center-mount snorkel will give you plenty of time to focus on what your body is doing, and how you're kicking. If you're also having a tough time continuing forward momentum, an easy fix is to use fins.
Be careful not to use your lead arm to brace, or scull out front. This shows you're still out of balance. A quick check is to turn your hand to the side to show that you're still able to keep the arm in place without any pressure on the palm.
We like to follow this drill with some smooth freestyle swimming... just to make sure everything is integrated nicely into the stroke.

自由泳 – 端枪（敬礼？鲨鱼翅？）练习
端枪练习非常简单。但这个练习对自由泳的所有动作要领提出了挑战：你要掌握好平衡，你要控制好移臂，你还要不停地打腿，才能使自己前进。
为什么做这项练习：
首先，做端枪练习能使你意识到移臂动作会破坏你的平衡。做端枪练习还能使你意识到不停地打腿对保持整个身体平衡、产生推进力是多么重要。事实上，端枪练习是训练自由泳六次打腿的极好练习。
如何做这项练习：
1． 从一般的自由泳划水开始。
2． 但是，…不要让移臂的手回到通常的入水点，而是让手停在你头顶的上方。
3． 在保持手在头顶上方的同时，你要使身体侧转，并使前臂伸向你的正前方。
4． 在你感觉轻松自在之后，让移臂的手落入水中，向前伸展。同时，让另一只手开始划水，移臂后也让手停在头的正上方。
5． 该吸气时，只做转头吸气，然后转回到中线位置。
怎样真正完成好这个练习（动作要点）：
如果你做呼吸动作有困难，或掌握不好呼吸时机，…戴上一个Finis游泳用品公司的通气管，这个戴在鼻子上的通气管使你有充足的时间关注你的动作，关注你的打腿。如果你觉得无法获得连续向前的动力，简单的解决办法就是戴上脚蹼。
注意：不要用引导臂支撑自己，不要做向外向前的小划手动作。这么做说明你不能保持平衡。检查平衡的快捷办法就是让前臂的手掌侧转，看你在不给手掌施加压力的情况下，手臂的位置是否正确。
做完这个练习之后，动作流畅地游一会自由泳，…看一看你能否把分解动作连贯成漂亮的泳姿。

这个练习与全浸的拉链手换臂相似。
以前见到的说法是“鲨鱼翅”，在此看来，“敬礼”更直观，“端枪”更酷。:lol

学习了,一定下水试试