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  • So today we are going to go back to fundamentals.

  • All right?

  • We're going to-- we're going to pay attention to,

  • and we're going to learn from, the three basic laws that

  • govern every stroke you take.

  • No matter whether it's fly-back, breast or free.

  • The first group of laws are probably

  • the most important ones.

  • And those are the ones that I call the number one

  • enemy of the swimmer.

  • Those are the laws of drag.

  • The forces of drag.

  • They're the ones that slow you down.

  • We have to really pay attention to how to minimize those.

  • The second group of laws are the ones that allow you to go.

  • The laws of motion or propulsion.

  • And we have to maximize power to the best of our ability

  • to get down to the other end of the pool.

  • And the third law, which is called the law of inertia,

  • basically says, that a body in motion wants to stay in motion.

  • That means that we want to keep our speed constant.

  • There's really only two strokes that we can do that in,

  • and that's free and back.

  • The fly and breast are stop and go strokes.

  • They don't obey that law.

  • But in free and in back, we can.

  • We can come close to doing that.

  • So we're going to work on some drills for each

  • of those categories.

  • (narrator) Sculling with the head above water

  • while doing flutter kick is a good way

  • to demonstrate that an elevated head also changes the body's

  • position in the water.

  • Olympic champion and world record holder Roland Schoeman

  • sculls with his hands extended forward, moving them outward

  • and inward in a continuous motion.

  • While his head is above water, and his feet near the surface,

  • his back is arched and his bum is

  • several inches below the water level creating

  • a curve to his body.

  • For any swimmer, tall or short, deviating from a straight body

  • position will create a lot more frontal drag particularly when

  • swimming fast.

  • Elevating the head in freestyle also

  • contributes to increasing frontal drag

  • by creating more of a bow wave striking against the swimmer's

  • head moving forward.

  • Ultra marathon swimmer Lexie Kelly

  • demonstrates how this overly elevated head causes a huge bow

  • wave colliding against her head, slowing her down

  • with every stroke she takes.

  • From underwater, the elevated head position

  • prevents her body from being straighter

  • and more streamlined.

  • So this time, I want you to drop your chin

  • down almost to your chest.

  • And I want you to scull with your head

  • down in that position, and now notice

  • where your bum is in the water in the body position.

  • (narrator) Once the head is in the down position

  • with the line of sight directed toward the bottom of the pool

  • rather than forward, the body position changes instantly.

  • The bum comes up to the surface, and from head to toes

  • the body stays in alignment.

  • With his elbows held high in front, arms nearly straight,

  • Roland keeps constant pressure on his hands

  • with the direct sweep outward, then

  • immediately reverses the direction of the hands inward.

  • With this drill, the sculling hands

  • are helping to lift the front of the body.

  • But all the propulsion comes from the legs.

  • If you're a beginner or don't have enough propulsion

  • from your kick to do this drill well, try doing it with fins

  • and snorkel on to make it easier.

  • Don't do a little breast stroke pull,

  • which causes the body to bounce up and down,

  • or allow the hands and elbows to drop too deeply in the water,

  • or allow the elbows to fall back to the ears, all of which

  • will produce more frontal drag.

  • When the head is positioned correctly in freestyle

  • as shown by Japanese champion Junya Koga

  • the bow wave flows nicely over the top of the head.

  • The body remains a line on the surface.

  • And he moves forward with the least amount

  • of resistance possible.

  • [WATER BUBBLING NOISES]

So today we are going to go back to fundamentals.

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B1 中級 美國腔

Swimisodes - 提高自由泳技術 - 頭部位置。 (Swimisodes - Improve Freestyle Technique - Head Position)

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    Harrison Mia 發佈於 2021 年 01 月 14 日
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