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如何高效提升你的蝶式技術?



蝶式技術練習

TECHNICAL DRILLS FOR BUTTERFLY

與任何泳姿一樣,我們喜歡將蝶式分解成多個部分,以便游泳者可以一次專注於一件事。

As with any of the swimming strokes, we like to break the butterfly down into components so that swimmers can focus on one thing at a time.

要考慮到雙臂動作和動作的連續性,尤其困難。 然而,一些練習可以高效的幫助游泳者掌握蝶式的感覺和動作配合的時機。 我們了解每一次練習都是有成本的。 教練決定在優先考慮哪個技術方面時必須有良好的判斷力。

This is particularly difficult given the double-arm action and the continuous nature of the stroke. However, several drills can effectively help swimmers grasp the feel and timing of the butterfly. Understand clearly that every drill has a cost. The coach must use good judgment when deciding which technical aspect receives priority at a given time.


身體位置的練習

Body Position Drills


這些基本訓練目的是在幫助游泳者學習蝶式時的最佳身體位置和平衡。同時檢視了在水中建立適當身體律動的基本動作。

These basic drills are designed to assist swimmers in learning the best body position and balance when performing the butterfly. The basic movements in establishing a proper flow within the water are also examined.

1. 身體律動

1. Flow


游泳者在水中移動,雙臂放在身體兩側。眼睛直視池底,脖子要長而平。游泳者必須將手保持在兩側,只能通過操縱胸部和軀幹來推動自己。腿應自然跟隨,不要有下踢。游泳者通過向下和向前壓胸和肩膀來運動。如果游泳者需要呼吸,應該以最小幅度下巴抬起潛行並立即回到正確位置。之後,游泳者可以將手臂向前伸並用手進行輕微的划手動作來進行這項練習。這個練習對蝶式的身體動作基礎非常有效。

Swimmers move through the water with their arms at the sides of the body. The eyes look directly at the bottom of the pool, and the neck should be long and flat. The swimmers must keep the hands at the sides and propel themselves only by manipulating the chest and torso. The legs should follow naturally and should have no down kick. The swimmers begin the motion by pressing the chest and shoulders down and forward. If the swimmer needs a breath, he or she should sneak it with minimal chin lift and immediately return to the neutral position. Later, the swimmer can perform this drill with the arms extended forward and a slight sculling motion with the hands. This drill is very effective in teaching the bodily movement of the butterfly.



2.最佳平衡和距離

2.Best Balance and Distance


游泳者以俯臥姿勢漂浮在水面上,雙臂向前伸展。 用手做一個小的划水動作,游泳者利用胸部發起的起伏動作和非常輕的踢腿動作,直到他們覺得在水面上有效地平衡。 此時,游泳者用一隻手臂划水,回到水面上的水平位置。 目標是在推進後留在水平面上,而不是潛入水中。 游泳者輕輕划水和踢腿,直到他們恢復平衡,然後再進行一次手臂划水。 游泳者應該緩慢而有意識地進行這項練習,並應該決定何時進行下一次划水。 可能游泳者每 25 碼長度只需要三或四次划臂。

The swimmer floats on the surface in a prone position with the arms extended forward. Making a small sculling motion with the hands, the swimmer performs a chest-initiated undulating action and a very light kicking action until they feel that they are effectively balanced on the water. At this point, the swimmer takes one arm stroke and returns to the flat position on the surface. The goal is to stay on the surface of the water after the pull and not dive down. The swimmer lightly sculls and kicks until they have regained balance, and then performs another arm stroke. The swimmer should do this drill slowly and deliberately and should decide when to take the next stroke. Perhaps the swimmer will take only three or four-arm strokes per 25-yard length.


3. 協調和時機練習

Coordination and Timing Drills


以下練習用於建立協調和動作的時機配合。具體來說,單臂訓練可以調整手臂回復動作、與呼吸相關的時機配合以及泳姿本身的整體時間。

The following drills are used to establish coordination and timing. Specifically, the single-arm drills improve arm recovery, timing related to breathing, and the overall timing of the stroke itself.

單臂練習

Single-Arm Drills


單臂訓練有效地教授恢復動作和呼吸時機。為了促進正確的呼吸時機,我們讓游泳者在所有單臂訓練中呼吸到側面而不是前面。單臂訓練可以將非划手臂放在側面或向前延伸。將非划手臂保持在側面會在划水過程中產生更多的波動,因此為了盡量減少上下運動,我傾向於讓游泳者將非划手臂伸到前面。手臂向前恢復時應伸直;這將確保臀部參與運動。入水時手應向前伸直,入水前臀部應處於最高點(臀部破出水面)。踢腿應該是輕的,並且應該伴隨著拉手的進出。麥克.菲爾普斯使用這些單臂訓練來微調他的臀部位置和配合時機,並在划水時協調手臂。

Single-arm drills effectively teach the motion of the recovery and the timing of the breath. To promote proper timing of the breath, we have swimmers breathe to the side rather than to the front on all single-arm drills. Single-arm drills may be done with the nonpulling arm either at the side or extended in front. Keeping the nonpulling arm at the side produces more undulation in the stroke, so to minimize up-and-down motion, I tend to have swimmers extend the nonpulling arm in front. The arm should be straight as it recovers forward; this will ensure that the hips are engaged in the motion. The hand should extend slightly forward as it enters the water, and the hip should be at its highest point before the hand enters the water. The kick should be light and should accompany the entry and the exit of the pulling hand. Michael Phelps uses these single-arm drills to fine-tune the timing of his hips and to coordinate the arms in the stroke.



組合練習

Combination Drills


結合單臂和雙臂划水的練習可以非常有效的向年輕游泳者傳授蝶式,以及在高級游泳者中微調技術動作。在北巴爾的摩水上俱樂部,我們最喜歡的訓練之一叫做 2-2-2。游泳者用右臂進行兩次單臂划水(向側面呼吸),用左臂進行兩次單臂划水(向側面呼吸),以及兩個完整的划水週期(向前呼吸)。該練習允許游泳者在增加完整泳姿的動力運動之前,通過單臂運動來調整他們的時機配合。這個練習在訓練集中時非常有效。我們還使用稱為單雙的1-1-1練習。在這個組合練習中,游泳者先單臂划水,然後不呼吸,然後雙臂全臂划水-呼吸。該模式如下進行:右臂(不呼吸),雙臂(呼吸),左臂(不呼吸),雙臂(呼吸),依此類推。單雙是一種非常有效的訓練練習,適用於還不夠強壯而無法完成完整蝶泳距離的年輕游泳者。

Drills that combine single- and double-arms strokes can be very effective in teaching the butterfly to young swimmers and in fine-tuning the stroke in advanced swimmers. At the North Baltimore Aquatic Club, one of our favorite drills is called 2–2–2. The swimmer takes two single-arm strokes with the right arm (breathing to the side), two single-arm strokes with the left arm (breathing to the side), and two full stroke cycles (breathing forward). This drill allows the swimmer to set up their timing with the single-arm movements before adding the power movement of the complete stroke. This drill is very effective when used in training sets. We also use a drill called Single–Double. In this combination drill, the swimmer takes a single-arm stroke without a breath and then a full double-arm stroke with a breath. The pattern proceeds as follows: right arm, both arms, left arm, both arms, and so on. The Single–Double is a very effective training drill for young swimmers who are not yet strong enough to perform distances of the full butterfly stroke.



改善你的呼吸

IMPROVE YOUR BREATHING

最佳的蝶式呼吸位置:下巴向上!較低位置的呼吸! (下巴貼近水面)

The Best Butterfly Breath Position: Chin up! Breath low!


USA Swimming

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