Name: 蛙泳新方法 (New Way to Swim Breaststroke)
Uploaded: 2025-04-15T03:20:43.000Z
Duration: 5 min 33 s

I'm Scott Bett, US Masters swimming coach.

我是斯科特-貝特，美國游泳大師賽教練。

情態副詞

Breaststroke has undergone a lot of change and a lot of them very dramatically very recently.

蛙泳經歷了很多變化，其中很多變化最近都非常明顯。

Here are some ways you might have grown up swimming breaststroke and here's what we do today.

以下是您在游泳蛙泳的成長過程中可能會遇到的一些問題，也是我們今天要做的。

Swimmers are mandated to keep some part of their head above water, sometimes known as the water bug style of breaststroke.

游泳者必須將頭部的一部分保持在水面上，有時也被稱為蛙泳的 "水蟲式"。

This high head position required by rule often ended up creating extra drag because the head was only partially submerged and some swimmers swam face first.

規則要求的這種高頭姿勢往往會產生額外的阻力，因為頭部只有部分浸入水中，一些游泳者會臉朝上游泳。

For the pull, the coaches taught what was called the YMCA method in which the swimmers swept their arms out in front to form a Y, bent their arms at their elbows to pitch down to make an M, and brought their elbows together to form a C, then shot them forward to make an A.

在拉泳時，教練教了一種被稱為 "YMCA "的方法，即游泳者雙臂前伸做 Y 形，雙臂屈肘向下俯衝做 M 形，雙肘併攏做 C 形，然後雙臂前伸做 A 形。

Swimmers and coaches are a creative bunch and experimentation and rule changes followed.

游泳運動員和教練員是一群富有創造力的人，實驗和規則改變接踵而至。

Submerging your head is legal now, allowing for a more flowing wave style of breaststroke that has now evolved.

現在，將頭部浸入水中是合法的，這使得蛙泳的波浪式風格更加流暢，而蛙泳也在不斷髮展。

This uses the same essential pull of sweeping the hands out and pulling backwards and down to create lift for the upper body, but then shooting forward with a kick into a streamlined position with your head submerging and in line with your spine.

這個動作使用的是同樣的基本拉力，即雙手向外掃出並向後和向下拉，為上半身創造升力，然後向前踢出一腳，形成流線型姿勢，頭部下沉並與脊柱保持一致。

The difference maker between then and now is making your arm movements a little less angular.

當時和現在的區別在於，手臂動作的角度要小一些。

It's more of an elliptical movement with pressure all the way through with your hands sweeping out and then accelerating them around and down to shoot forward on the kick.

這更像是一個橢圓形動作，全程都有壓力，雙手向外掃出，然後加速繞過雙手，向下向前踢出。

Like everything else, it's subtle yet powerful.

就像其他一切一樣，它微妙而有力。

Undulation creates a wave motion of the breaststroke.

If they do, just don't do a downward dolphin kick.

如果他們這樣做，就不要做向下海豚踢的動作。

如果你這樣做，就會被取消資格。

Officials are trained to recognize this difference between the feet falling naturally with undulation and a forceful downward kick.

裁判員接受過培訓，能夠識別雙腳自然下落時的起伏與用力向下踢之間的這種區別。

To prevent this from happening, keep your core very tight and your hips tucked.

為了防止這種情況發生，請將核心部位收緊，臀部內收。

Although coaches have tried to teach breaststroke timing the same way to all swimmers, it became apparent that different swimmers and different distances require different stroke timing.

雖然教練曾嘗試用同樣的方法向所有游泳運動員教授蛙泳計時，但很明顯，不同的游泳運動員和不同的距離需要不同的划水計時。

Some swimmers just take to it more naturally than others.

有些游泳運動員會比其他人更自然地接受它。

It's evident that swimmers come to the pool with different talents and having only one way to teach breaststroke isn't helpful.

很明顯，游泳者來到泳池時都有不同的天賦，只用一種方法來教蛙泳是沒有用的。

Now there are no more hard and fast rules about swimming breaststroke other than your propulsion comes from both your pull and your kick.

現在，關於蛙泳已經沒有什麼硬性規定了，只能說你的推進力來自於拉和踢。

Some people get it from the majority of the kick, other people from the pull.

有些人從踢的大部分中獲得，有些人則從拉的部分中獲得。

If you're a strong kicker, you might want to shoot forward a little on the glide.

如果你的踢腿很有力，你可能想在滑行時向前拍一點。

If you're a strong sculler, you might want to experiment with how wide you pull when you have a stroke and at what tempo.

如果你是一名強壯的雙槳運動員，你可能需要嘗試一下在划槳時拉動的幅度和節奏。

Other recent modifications is a hybrid between the wave and water bug styles.

最近的其他修改是波浪和水蟲風格的混合體。

The powerful breaststroke kickers make shorter distance like this like it because the faster tempo allows for this hybrid style.

強有力的蛙泳踢腿運動員喜歡這樣的短距離，因為較快的節奏允許這種混合風格。

Your stroke is the same, just at a higher tempo.

你的擊球動作是一樣的，只是節奏更快。

You can also choose to stay in that streamlined position for only a short period of time between strokes or not at all.

您還可以選擇在兩次擊打之間只保持短時間的流線型姿勢，或者根本不保持這種姿勢。

The pullout is a sequence of movements that occur at the start of each wall.

拉伸是每面牆壁開始時的一連串動作。

It's the only time in breaststroke in which your arms can move past your hips.

這是蛙泳中手臂唯一可以越過臀部的動作。

The rules for pullouts were pretty straightforward before 2004.

2004 年之前，撤出的規則非常簡單。

Until that is, Katsuki Kitajima of Japan added a dolphin kick to his pullout during the 2004 Athens Olympics.

直到日本的北島勝樹在 2004 年雅典奧運會上的拔河比賽中加入了海豚踢。

Because there were no underwater cameras at the time to help the officials enforce the rule, the benefit of the doubt went to the swimmer.

由於當時沒有水下攝影機來幫助官員執行規則，是以疑點利益歸於該游泳運動員。

The following year, the swimmer's governing body, FINA, now the World Aquatics, changed the rule to allow one dolphin kick during the pullout.

第二年，游泳管理機構國際泳聯（現為世界游泳聯合會）修改了規則，允許在拔河時用海豚踢一次。

Initially, the dolphin kick could occur only after the pull had been initiated.

最初，海豚踢只有在拉力啟動後才會發生。

Most swimmers use the momentum off the wall and the pull as subsequent natural undulation of the body to place this dolphin kick at the end of their pulldown, but before the kick.

大多數游泳者利用離牆的動力和拉伸作為身體的後續自然起伏，將海豚式踢腿放在拉伸結束時，但踢腿之前。

Elite swimmers kept testing the waters and began experimenting with placing the dolphin kick before the pull, and now the rules allow breaststrokers to do one dolphin kick at any point during the pullout prior to the breaststroke kick.

精英游泳運動員不斷試水，開始嘗試將海豚踢放在拉伸動作之前，現在的規則允許蛙泳運動員在蛙泳踢腿之前的拉伸動作中的任意位置做一次海豚踢。

You only get one dolphin kick, so make it count by making it big and making it powerful.

你只有一次海豚踢的機會，所以要讓它踢得更大、更有力。

The moment you push off the wall, you're going to start slowing down.

當你推開牆的那一刻，你就會開始減速。

Some swimmers do a big dolphin kick right away before their pulldown.

有些游泳運動員在下拉前會馬上做一個大海豚踢。

Some find it faster to do their pulldown first and then do a dolphin kick, and yet some others still add that dolphin kick at the same time as their pulldown.

有些人覺得先做下拉動作，然後再做海豚踢動作會更快，而有些人則仍然在做下拉動作的同時加上海豚踢動作。

If you separate your pulldown and your kick, it is important to minimize the pause between movements because they're both propulsive movements.

如果你將拉伸和踢腿分開，那麼重要的是要儘量減少動作之間的停頓，因為它們都是推進動作。

If you choose to do your dolphin kick during the pulldown, you'll want to get through the rest of the pullout phase quickly to prevent a loss of momentum.

如果你選擇在下拉時做海豚踢，你就需要快速完成下拉階段的其餘動作，以防失去動力。

The key is to practice it and find out which dolphin kick works best for you.

關鍵是要多加練習，找出最適合自己的海豚踢。

One of the most frustrating things in a breaststroke race is if you're really swimming well and fast, you'll be at a very slight lead over a swimmer in the lane next to you, only to get second place because of where you were in the stroke cycle at the end.

在蛙泳比賽中，最令人沮喪的事情之一就是，如果你真的遊得很好，遊得很快，你會比旁邊泳道的泳者略微領先，但卻因為你在最後的划水週期中的位置而獲得第二名。

No worse way to lose the race than having to glide into the wall or take a short stroke and get outtouched by someone you should have beaten.

輸掉比賽的最糟糕方式莫過於滑行撞牆，或短距離衝刺，被本應擊敗的對手超越。

The best breaststrokers know their stroke count from wall to wall and how their timing and tempo affect it.

最優秀的蛙泳運動員對自己的划水次數了如指掌，並知道自己的時機和節奏對划水次數有何影響。

You'll most likely swim a different number of strokes on your first length and each subsequent length.

你很可能會在第一個泳段和隨後的每個泳段中游出不同的次數。

Figure out your stroke count by training at that pace from time to time, and adjust it if you find yourself gliding into the wall or getting jammed up.

通過不時以這種速度進行訓練，找出自己的划水次數，如果發現自己滑到牆上或卡住了，就調整一下。

Fast and hard finishes also help you avoid getting disqualified from not having both your hands touch at the same time.

快速和用力完成還能避免因雙手沒有同時接觸而被取消資格。

It's what's called a non-simultaneous touch.

Gliding in slower makes it much easier to touch non-simultaneously.

滑行速度慢一些，就更容易進行非同時觸摸。

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