[转贴]仰泳机理--CRIME222

梭鱼

Backstroke Mechanics (仰泳机理)

Backstroke Mechanics
仰泳机理

This week’s Speedo Tip of the Week is an excerpt from the September-October 2003 issue of Splash, in which Splash managing editor Jim Rusnak breaks down the mechanics of backstroke, with the help of some of USA Swimming’s top age group coaches – David Finger of Stingrays near Buffalo, N.Y.; Elyce Kastigar of Aberdeen Swim Club in Aberdeen S.D.; and Shari Skabelund of the Seals Aquatic Team in Utah.
本周的Speedo贴士来自于2003年9~10月Splash杂志中节选的第二部分，这期杂志中杂志主编吉姆鲁斯奈克在一些美国年龄组最佳游泳教练---戴维芬格，纽约州布法罗附近的Stingray；Elyce Kastigar，阿伯丁的阿伯丁人游泳俱乐部；还有Shari Skabelund，犹他州西尔水上俱乐部---的帮助下，打破了长期以来流行的仰泳的运动机理。

All three coaches were named the American Swimming Coaches Association Age Group Coach of the Year for their Local Swimming Committees.
这三位教练都是美国游泳教练协认定的当地游泳协会年度年龄组最佳教练。

Head Positioning
头部位置

Just as in the freestyle, head positioning plays an important roll in the backstroke.
和自由泳一样，头部的位置对于仰泳来说也是至关重要的。

Again, swimmers want their bodies to float as level on the water as possible, and the correct body position is controlled by the head. Many swimmers have a tendency to pick their heads up and look towards their feet, causing their hips to sink. This often results in their bodies being in a sitting position, which not only compromises streamlining, but also has adverse affects on their kick.
同样的，选手们也希望在水中滑行时，他们的身体能够维持的尽可能的水平，而此时的体位应该由头部引领。很多运动员都有一个抬头（看脚的方向）的倾向，这个动作容易造成髋部位置过低。而髋部过低的结果是他们的身体看起来像坐姿，这个不仅仅直接破坏身体的流线，而且还会直接影响到他们的打水。


Ideally, swimmers want to have their heads rest in a neutral position, looking straight up at the ceiling, their ears submerged.
理想状态是，运动员应该把他们的头部放在一个中间位置：眼睛注视垂直方向，耳朵则刚刚没入水中。

“We really stress getting their heads deep in the water so their hips are at the surface,” Finger said.
“我们非常希望他们能够将头没入水中深一些，这样他们的髋部能够比较好的维持在水面，”芬格说。

Hip and Shoulder Roll
转髋和转肩

One of the most common stroke flaws in the backstroke is swimming with the back too flat on the water, which results in a shallow catch with the hand and excess lateral movement in the rest of the body.
仰泳运动员的一个常见的划水缺陷是背部在水中维持的位置太平直了，这样会造成手的划水位置过浅，而且身体其他部位的无效运动也会太多。

Thus, a swimmer’s shoulders and hips should rotate simultaneously from side to side with each stroke, just as in the freestyle. For example, as the swimmer’s left hand enters the water, the shoulders and hips should roll so that the body is on its left side.
这样，运动员在进行仰泳划水时，髋部和肩部应该持续不断的转动，这个动作和自由泳的动作相同。比如：左手入水时，肩部和髋部的位置应该转在右侧。

In the meantime, the head should remain completely still, eyes fixed on the ceiling.
但同时，头部的位置仍然应该保持不变，眼睛向上看着屋顶！

梭鱼

[Your body position either effectively streamlines you--making you faster--or creates drag--slowing you down. In theory this problem is easy to fix. In practice it means a lot of understanding and hours and hours practising. ]——你的身体姿势要么是有效的流线型-游得很快，要么是产生阻力-游的很慢。

理论上这个问题很容易明确，但实际上，这意味着你要去领悟很多很多的事情和数小时数小时的实践。
千里之行始于足下，健康长寿始于两腿，学好游泳始于打水—贵在坚持！

梭鱼

Reducing and controlling fear （减少并控制恐惧情绪）
Reducing and Controlling Fear
减少并控制恐惧情绪

This week’s Speedo Tip of the Week comes from Ben Harlow, head age group coach for the ConocoPhillips Splash Club in Bartlesville, Okla. He offers some advice on reducing and controlling fear.
本周的Speedo贴士来自于Ben Harlow教练，他来自于Okla Bartlesville的ConocoPhillips Splash俱乐部，他是俱乐部的年龄组主教练。他给大家提供了一些关于减少并控制恐惧情绪的建议。

Harlow’s Tip:
Harlow的贴士

Reducing and controlling fear is a very difficult thing to achieve when you are surrounded by new, exciting and different challenges than you are used to. I would like to offer some suggestions to help control – if not overcome – most of the fear prior to meets.
减少并控制恐惧的情绪是一件比较困难的事情，特别是当你面对新的挑战，或者与以往不同的挑战的时候。我想提一些建议，虽然这些建议也许不能完全克服恐惧情绪，但有助于恐惧情绪的空中，特别是比赛之前的恐惧情绪。

First of all, fear to some small degree is a good thing. It helps you realize that you really do care about what you are doing. It lets you know that it is important to you and others. The problem is having too much fear. This causes swimmers that are great in practice to freeze up and make mistakes they normally would not make in swim practice.
Below I have listed a number of tips to help you overcome pre-meet jitters:
首先，在某些程度上说，恐惧是一件好的事情：因为这说明你对于将要做的事情非常在意，同时也让你知道这件事对你和对别人都非常重要！所以最大的问题是恐惧过度。过度的恐惧可能会造成运动员在练习的时候过于兴奋而导致动作僵硬，或者出现平常练习时根本不会出现的问题。下面，我列了一些建议，希望能有助于克服比赛前的紧张情绪。

1.
Practice. The first thing to do is to soak up like a sponge everything your coach and swimmers older than you have to offer to make your practices and swim meets better experiences.
练习。第一个要做的事情就是要像海绵一样吸收所有的一切：你教练的建议、那些老运动员的建议，根据他们好的建议多加练习，以期得到更好的经验。

2.
Use time in the pool to not only get in shape, get stronger and technically sound, but to practice races and events, which occur on Saturday and Sunday against the best in your state or sectional area. Make it feel as “real” as possible! Use starts, crowd noise, home officials and fellow swimmers to help you prepare for this.
多模拟池内练习。这个练习不仅仅是花时间来练习动作外形、强化体能或者强化技术，同时还要尽量模拟周六或周日进行的州或地区的比赛现场状况：模拟在这个状况下的练习，感觉越真越好！用出发命令、人群噪音、家庭、办公室等各种状况模拟，你需要你的队友的帮助来准备这些。

3.
Visualize. Whether at the pool or at home, use visualization to go through the steps and see the perfect race in your mind. Get in a comfortable place and go through the start, streamline, breakout, strokes, turns and finishes until you have completed the perfect race and can look up in your mind at the board and see your goal time posted. Visualize the pool you will swim in too (if possible).
意念。无论是在游泳池内还是在家，用意念来复习一下正确的步骤和你脑海中的一次完美的比赛。找个舒适的地方，回想一下出发、流线、呼吸、划水、转身和冲刺等等，这样你就可以在你的意念里面观看你的比赛并且取得你希望的成绩。如有可能，同样设想一些你将要游的泳池状况。

4.
Breathing Techniques. Use breathing techniques like deep belly breathing, rapid shallow breathing and “dragon’s” breath to let your lungs and body get used to the feeling while visualizing. It is amazing what your mind can help you accomplish!
呼吸技术。在你进行意念的设想时，试着使用腹式深呼吸、快速浅呼吸、或者“龙式”呼吸，让你的肺部和身体一起来适应你的感觉。这个非常神奇，意念可以帮助你获得成功。

5.
Study the Competition. Get to know your competition or read about the best and what makes them tick. Try not to let their times intimidate you. Never lose before you even get off of the block. Like Kristy Kowal has said, “If you have a lane, you have a chance!”
从比赛中学习。尝试了解你的对手，特别是那些优秀的选手，并且了解他们的比赛动机。不要为他们的成绩所吓倒，在没有被淘汰之前，永远都不应该放弃！就像Kristy Kowal曾经说的：“如果你拥有一个泳道，你就拥有一次机会！”

6.
Post your goals. Place your goal times everywhere you can think of: school and pool lockers, mirrors, nightstand, homemade book covers and bulletin boards. This way they become familiar and special to you.
设定你的目标。把你的目标成绩张贴在你所能想象的任何地方：学校、泳池的更衣柜、镜子、床头柜、家庭作业本的封面上甚至于公告板上。这个方法能让你对你的目标更熟悉，并起到提醒的作用。

Now that you know what you can do at practice to prepare yourself for the big competition, come back next week to read coach Harlow’s tips on how you can calm your nerves on the day of the meet.
现在你知道在大的比赛来临之际应该做一些深了吧。下周再来看看Harlow教练的贴士，内容是关于比赛当天如何控制自己的紧张情绪的建议。

梭鱼

Six Tips to Swimming Your Best at Meets （改善临场发挥）
Six Tips to Swimming Your Best at Meets
六个关于比赛时发挥最佳状态的贴士

1.
A proper warm-up is necessary so that each swimmer is mentally and physically loosened-up and ready to compete. The Coach has an organized warm-up for approximately one and a half hour (according to your age) before every session of the preliminaries of a meet. After loosen and warm-up you should do some pace and/or sprints 45 minutes before the pool is cleared for competition. Not matter what, get back into the water prior to your personal race or relay to get your mind and body right again. For finals, you may get into the water only one hour before the beginning of the meet, unless you feel you need more time.
良好热身是非常必要的！这样运动员将会从精神到身体上都处于放松状态，以便于开始比赛。一般而言，每次赛季的预赛之前，教练会根据你的年龄安排大约1个半小时左右的热身运动。在身体放松和热身完成之后，你应该还要做一些慢速游和/或者短冲，这个练习应该在泳池比赛清场前的45分钟进行。无论怎样，在你的个人赛或者接力赛开始之前跳到水里，这样你会从精神到身体上都会进入一个比赛的状态。最后，除非你觉得需要更多的时间，否则你也许还需要在比赛开始之前的一个小时内进入泳池，以适应状态。

2.
At all meets, when we sit together as a team and encourage our teammates, we are bound to perform well. When we sit together, the coach can make sure you are at the right place at the right time. He shouldn"t have to look for you.
对于所有的比赛而言，但我们和队友坐在一起并互相鼓励的时候，我们当然认为我们能够赛得更好！同时，当我们坐在一起的时候，教练能够很清楚你的状态，他的职责可不是只是看着你！

3.
Don"t drink milk before a meet. Otherwise, have a normal meal, and avoid eating candy, pop etc. If you absolutely need something to eat, ask your coach what he or she suggests.
比赛前不要喝牛奶，只吃正常饮食即可。还要避免吃糖果、膨化食品等等。如果你感觉你必须要吃点什么，你最好问问你的教练们的建议。

4.
A swimmer cannot perform well if he is horse playing and running around at a meet. Moreover, safety is in danger. Your parents have made a sacrifice for you in bringing you to these meets, so show them the courtesy of good conduct.
比赛中，如果运动员只是想走马观花般的参与一下，那它肯定不能取得好成绩。另外，安全中同样蕴藏危险！你的父母既然把你送来进行这项赛事，那他们一定已经考虑过这些风险。那么，拿出风度来，请礼貌地对待他们。

5.
After you swim your event, go directly to your coach. You can learn from your swims, so discuss your race with your coach while it is fresh in your mind.
当你完成比赛，请直接和你的教练商讨：你可以从你的游泳中学到很多东西，所以，和你的教练探讨你比赛的得失，对你的改进有莫大助益！

6.
Stay positive before, during, and after your race. Each swim presents a chance to gain knowledge. The more you learn the faster you can swim!
在比赛中和比赛之后，一定要维持正面的心态。每个人都有机会重比赛中学到更多的东西：你学得越多，你就能游得更快！

LET"S GO FAST!
让我们游得更快！

梭鱼

Keeping the Mind Quiet 『保持思绪平和』
This week’s Speedo Tip of the Week is an excerpt from the July-August 2004 issue of Splash, in which special correspondent Bonnie Moss writes about improving your mental strategies for peak performance. Moss reports on what sports psychologist Dr. Jim Bauman has to say about keeping the mind quiet.
本周的 Speedo 小贴示系转载 Splash 杂志 2004 年七八月合刊，在本片文章中，特约记者邦尼·摩斯（Bonnie Moss）介绍了有关通过提高思想控制策略以进入最佳竞技状态的内容。摩斯报到了运动心理学家吉姆·鲍曼（Jim Bauman）提出的保持思绪平和的观点。

The Tip:
How many times have you heard that the race is 90 percent mental? Not true, says Bauman. Your race should really be 80 to 90 percent physical, technical and tactical, and only 10 to 20 percent mental. “Anything more, you’ll be in trouble,” says Bauman. “It should be a physical effort, while mentally going along for the ride.”
贴示内容：
你是否多次听说过竞赛的百分之九十是人的思想意识？这是不正确的，鲍曼说到。你参与的竞赛应该是由百分之八十到九十的身体素质、运动技术以及竞技策略，而剩下的仅仅占百分之十或二十的才是你的思想意识。“如果你在其中融入更多的元素，你就有麻烦了，”鲍曼介绍到，“竞赛应该是以身体作业为主，思想意识辅之。”

Think back to a disappointing race. You can probably recall what you were thinking and can describe it using lots of “feeling” words (felt good, strong and loose).
回想那些你表现不佳的比赛。你会记忆起当你竞赛时的想法并且能用一些“觉得怎样”的形容词来表述（如，感觉良好、感觉强烈，感觉放松等）。

Now recall your best race. What were you thinking about? Possibly nothing, if you were on auto-pilot. You stopped thinking and just let it happen.
现在再来回忆那些你表现颇佳的竞赛。你当时都想了些什么？很可能是什么都没有想，如同你当时设置了自动驾驶一样。你停止了思想，自然竞技。

Bauman suggests that the best race swum is mentally quiet because all the effort goes into being technically and tactically proficient. You can think – which can make you nervous and steal precious energy from the body – or you can perform.
鲍曼建议到，在你所参与过的表现最佳的竞技游泳比赛中，你的思绪是平和的，因为你用所有精力去采用最佳的运动技术动作以及竞赛策略。

Stay mentally quiet and just let it happen automatically. Says Bauman, “Don’t try to do it. Just do it.”
保持思绪平和并且自动地自然地竞赛。鲍曼说，“不要努力去做，就是去做。”

梭鱼

Backstroke Mechanics, Part 2
仰泳机理，第二部分

This week’s Speedo Tip of the Week is an Part 2 of an excerpt from the September-October 2003 issue of Splash, in which managing editor Jim Rusnak breaks down the mechanics of backstroke, with the help of some of USA Swimming’s top age group coaches – David Finger of Stingrays near Buffalo, N.Y.; Elyce Kastigar of Aberdeen Swim Club in Aberdeen S.D.; and Shari Skabelund of the Seals Aquatic Team in Utah.
本周的Speedo贴士来自于2003年9~10月Splash杂志中节选的第二部分，这期杂志中杂志主编吉姆鲁斯奈克在一些美国年龄组最佳游泳教练---戴维芬格，纽约州布法罗附近的Stingray；Elyce Kastigar，阿伯丁的阿伯丁人游泳俱乐部；还有Shari Skabelund，犹他州西尔水上俱乐部---的帮助下，打破了长期以来流行的仰泳的运动机理。

All three coaches were named the American Swimming Coaches Association Age Group Coach of the Year for their Local Swimming Committees.
这三位教练都是美国游泳教练协认定的当地游泳协会年度年龄组最佳教练。

The Kick
打腿

The backstroke kick is a steady six-beat flutter kick, with the power generating from the hips. The toes should be pointed and the knees bent only slightly on the upbeat.
仰泳打腿应该是一个稳定的6次浅打腿，髋部发力，脚尖应该绷直，膝盖则需要在上打腿时轻微弯曲。

“A lot of swimmers like to pause, but there should be a steady kick throughout the stroke,” Kastigar said.
“很多运动员会出现停顿，但实际上，在整个划水过程中打腿都应该稳定，”Kastigar说。

Watch for out for swimmers with poor body positioning, as they have a tendency to “bicycle” their kicks.
注意观察那些体位不好的运动员，他们的打腿有一种像“划圈子”的感觉。

Stroke Cycle
划水循环

The stroke cycle begins in the backstroke with the hand exiting the water, arm straight in the air, shoulders and hips rotated toward the opposite side of the body. As the arm travels through the air, the shoulders and hips begin rotating towards that side, with the hand entering the water pinky first.
划水循环起始于仰泳手离开水面，然后胳膊垂直在空中、肩部和髋部旋转到位。由于胳膊要在空中运行，那么肩部和髋部需要向这一侧转动，一直到小手指首先入水。

“Swimmers want to avoid crossing over and reaching their arms (over their heads) past the mid-point of the body,” Finger said. “If your head is positioned at 12 o’clock, then you want your hands to enter between 11 and 12 on the right side, and 12 and 1 on the left.
“每个运动员都希望避免胳膊在空中（手臂在身体中点和头顶位置之间）的前交叉，”芬格说：“如果你的头部在12点的位置，那么右手的入水位置应该在11点到12点，而左手则在12点到1点之间。

“Otherwise, you throw your hips way out of line and see some snaking of the hips.”
否则，你的髋部将会偏离中线，同时你的游进方向将会呈现蛇形。

After the swimmer"s arm enters the water, the arm should gradually bend until it reaches an angle that maximizes power output – about 90 to 120 degrees. It is important that the hand always faces towards the feet, and that the elbow points towards the bottom of the pool.
当胳膊入水后，手臂应该逐渐弯曲，一直到能够产生最大推进力的角度----90度到120度。有一点非常重要，那就是手心的方向一直要维持着向脚部的方向，肘弯则一直维持着向池底。

Swimmers have a tendency to drop the elbow in backstroke. That is, they let the elbow lead the hand. This should be avoided, as it decreases stroke efficiency.
有些人在有仰泳时有沉肘的倾向，就是他们用肘部来带动手的动作。这个动作应该避免，因为这个动作可能会降低划水效率。

The stroke should be long and smooth, with the hands entering the water at an almost full extension of the arm and finish as the rotation of the body drives the hand through the completion of the stroke.
划水应该尽量的长而且平顺，因此手在入水时需要伸展到最长的位置，划水也应该划到尽头，也就是身体转动胳膊所能达到的最大位置。

“The backstroke is very similar to freestyle,” Kastigar said. “The only difference is that the face is looking to the ceiling.”
“仰泳和自由泳很相似，”Kastigar说：“唯一的区别是仰泳需要脸部朝向屋顶！”

长春冬泳英子

原文由 [B]凇城渔夫[/B] 发表: 有道理！

凇城渔夫

有道理！

松江浪涛

原文由 [B]凇城渔夫[/B] 发表: 有道理！