Fowared-Butterfly - Head-Up Dolphin Kick

Butterfly - Head-Up Dolphin Kick

Posted by Barbara Hummel on Oct 16, 2012 10:00AM (0 views)

Finding "fun" and challenging ways to keep practice intriguing for swimmers is partly what drills are all about.  It's even better when these drills tax the swimmers' bodies so that physical conditioning takes also place.  
Why Do It:
This drill overloads not just the legs (because you're using fins) but also the abs (because of the position of the body and the finishing action of the feet).  The additional benefit is that it develops a strong UPBEAT in the kick.  When you flip this over, it becomes the downbeat for butterfly...or for the breaststroke underwater pullout.
How to Do It:
1.  Put on your favorite pair of fins.
2.  Push off on your back and with your hands down at your sides.  You also need to lift your head and look back toward your feet.  Start kicking dolphin kick, with the goal of throwing water UP toward the ceiling with your fins.   Make as big a splash...or bubble...as you can.  Lifting the head lets you check to see if you're doing the drill correctly.  And if you do it properly, the body position will tax your abdominal muscles.
3.  During each kick UP with the legs, the feet (actually, your fins) should break the surface and create a splash UP.  If there's little or no splash, you're not working the abs and legs quite hard enough.
How to Do It Really Well (the Fine Points):
When done correctly, this is an intense drill, so you might want to alternate a length of the drill...followed by a length of recovery freestyle.  Then do a length of streamline dolphin to stretch out the abs.  This can also be pretty intense.
You'll also notice some sculling with the hands.  Although sculling is not preferred, don't worry too much about it.  Good swimmers instinctively look for leverage anywhere they can get it.  As long as you're moving forward, keeping the head up, and splashing the water out...all is good.  Thanks to Barbara's masters team at the Upper Valley Aquatic Center for demonstrating our drill.

Forward-Freestyle - Waterfall Flips 2

Posted by Glenn Mills on Aug 07, 2012 01:21PM (0 views)

After spending a week in London watching the Olympics and seeing an old friend, Coach Dave Durden, we were reminded of a drill Dave shared with us.

Why do it:
Making sure the set up for your turn is direct, helps improve the speed into and out of the wall.  Using the water as a substance, and your momentum to help you through the turn also saves energy and eliminates extraneous movements.
How to do it:
1)  Push off the wall underrwater with your hands held down to your sides.
2)  Very soon after your push, tuck your chin so the water hits you on the back of the head (like standing under a waterfall and leaning forward).
3)  Allow the water to push you around without using your legs or arms.  If you don't make it all the way around, that's fine, this is just to teach you the initial sensation.
4)  Move to directly on the surface, pushing off the same way, and tucking your chin to allow the body to flip around.
5)  Finally, swim into the wall to gain some momentum, stop swimming a bit sooner than normal to allow both arms to be behind you, tuck your chin and roll into a flip turn.
How to do it really well (the fine points):
Make sure you never pop up prior to the turn, but submerge into the wall on each turn.  Make sure you're not lifting your head as you approach the wall, but practice looking at the bottom to start building an awareness of turning without seeing the end.  Most of all, when learning this, don't muscle the first couple of steps, stay soft and slow, and feel the water pushing you around.
Finally, congrats to Dave and his swimmers Nathan Adrian and Anthony Ervin on great swims in London.
See the original drill published in 2006 here.

Forward-Backstroke - Cup-on-Head Balance

Posted by Glenn Mills on Aug 14, 2012 08:00AM (0 views)

It's been six years since we posted this drill, and 100 years since it was first introduced, but a better visual was necessary.

Why Do It:
Building a stable head position in backstroke is the necessary foundation for a good stroke.  Here's a quick, easy, and inexpensive way to help swimmers develop that stable position.
How to Do It:
1.  Start off with a small cup, or water bottle.  Fill it with water, but make sure it's bottom heavy.  You want enough water in the cup to weigh it down, but not too much that it'll tip over easily.
2.  Push off with your arms at your sides and kick easy flutter kick to get a feel for how to balance the cup on your forehead.
3.  After you feel stable, lift your arms out of the water and into a streamline position.  Make sure you keep kicking through this, and don't cheat by having your arms sneak around under water.
4.  Kick in the streamline position for a bit, and then move to backstroke swimming.

How to Do It Really Well (the Fine Points):
Build slowly into your backstroke swimming, keeping the cup on your head as you begin to swim faster.  See how fast you can go before the cup falls.  When you get really good, try doing some turns, and 50s or 100s.  Be careful of pushing off too hard on this though.
How fast is it possible to swim with a cup on your head?  Check out Olympic Gold Medalist Jeff Rouse. 

成為真正游泳好手的50個秘訣 (出自新北市游泳代表隊總教練許安東老師).

1.游仰式時，不論在練習或比賽，絕不可頻頻回頭看是否快碰牆。
2.練習時不可草率、摸魚應付。
3.在未完成一個課程項目中，絕不可中斷。(除非是絕對緊急時)
4.自由式滾轉前或出發及轉身第一次划手不要換氣。
5.至少能做比你同年紀的人三倍量的伏地挺身。
6.每一次的划手都要求最長划距。
7.能持續跑1600公尺或多於1600公尺而不停。
8. 在學校拿到好的成績，因此能留在泳隊裡。
9. 在每一次競賽的每一個項目都不害怕。
10.陸上自我訓練(伏地挺身、仰臥起坐、拉單槓等)每週至少做三次。
11.練習全勤或近乎全勤。
12.常常求教於教練(因為你知道你得到的指導越多,你就會游得越快) 。
13.和隊上或其他真正的泳者看齊學習。
14. 四式都要訓練。
15.每次練習完都要比練習前更好。
16.自由式,仰式要不斷地用你的腿踢，而不是只讓他們平衡身體而已。
17.練習中喝水或運動飲料。
18.所有早晨練習都出席。
19.每次練習前或練習後吃些營養的點心。
20.不抱怨。

轉載-Turns - Knee Your Chin!

Swimming fast isn't just about a great pushoff and streamline.  

Why Do It:
How quickly you get through the turn has as much to do with fast times, as fast swimming does.  In practice, swimmers can relax a bit too much, open up their bodies, look back, and simply take too much time by being sloppy.

How to Do It:
1.  This works for all turns.  Each of these swimmers has a bit too much gap between their chest and thighs during the turn.  The goal of this quick drill is to get their bodies tighter.
2.  Have the swimmer stretch out on the wall, hands on the edge and feet near the surface.
3.  Just as Dave Denniston demonstrates in his turns video, and as Steve Haufler demonstrats in his turns video, have the swimmer TUCK the knees up and try to get them all the way to the chin.
4.  Practice this both stationary, and with a pushoff.

How to Do It Really Well (the Fine Points):
While drills are great, doing this really well means doing it consistently.  You don't have to do this fast to accomplish it, but you do have to be very focused on staying tight, and keeping the chin tucked through all your turns.  In just 5 minutes, you can see the difference in these swimmers when simply asked to focus on this point.

轉載-Freestyle - Power Elbow

Developing power and the proper pull for freestyle takes an understanding of where real power comes from.

Why Do It:
This drill or focal point helps you learn the difference between something that's productive, and something that's just hard to do.  Using the right part of the arm to push the water back can make your swimming more productive.

How to Do It:
1 . To learn how productive an early press in freestyle is, put a small kickboard in front of you and, with a straight arm, push it down as hard as you can.
2.  Now move the board to the inside of your elbow, with the arm bent at about 90.  Now push the board down as hard as you can.
3.  Once you've learned to isolate that feeling, swim... trying to push the water back with the inside of your elbow.

How to Do It Really Well (the Fine Points):
Make sure you understand the difference between the inside of your elbow, and the back of your elbow.  If you lead with the elbow, you'll slice through the water rather than pushing it back. 

If you really want to see how it's done, check out Jason Lezak's video at goswimtv.com.

Forwarded - Breaststroke - Wall Wave

Here's a quick drill using the wall to help develop the feeling of a flowing breaststroke.

Why Do It:
Sometimes it's tough to understand how breaststroke is supposed to work because too much of the body rises up and down.  Using the wall to stabilize the feet begins to teach how to keep the feet high and draw them into the recovery.

How to Do It:
1.  Start in a balanced position with the feet just over the wall.
2.  Keep the feet close together to teach a narrow recovery.
3.  Have the swimmer press down and out with the hands into the outsweep, and then...
4.  Insweep and pull to draw the feet off the wall and into the recovery.
5.  Start with a dolphin kick, and progress to a breaststroke kick.

How to Do It Really Well (the Fine Points):
Try to keep the hands high, and start with the head down, slowly lifting the chin until you can get a full breath during the stroke.  Move this to swimming while thinking of drawing the hips and sneaking the feet forward.

Drill of the Week - Breaststroke - Wall Wave

Freestyle - Sneaking Up on Air - GoSwim!

Why Do It:
Staying low when you breathe helps you avoid popping up and falling down during your breath. It also ensures that your energy is used to go forward and not up.

How to Do It:
1. Start with some simple front balance. Both arms down to your sides.
2. Progress to front balance with both arms forward, position 11.
3. Initiate a pull back with one arm, while keeping the head still.
4. Now, as the arm pulls, roll over to air.

How to Do It Really Well (the Fine Points):
If you're still popping up, aim low. Actually aim to roll over UNDER the surface and then slowly sneak up toward air. Rather than popping up to air, learn to sneak up on it so your body stays in a better line longer.

Freestyle - Sneaking Up on Air - GoSwim!

波浪式蛙式技術-轉載

轉載自

大園華興游泳隊

1、追逐波浪 

　　匈牙利人內吉是波浪式蛙泳的發明者。 他認為，在波浪式蛙泳技術中，肩的動作軌跡是對稱的波浪型。 也就是說，波浪呈對稱形起落，在呼吸後沒有突然的下落。 

　　腿的動作也很關鍵，一定要在恰當的時機配合上體的前衝，完成被阿本什克稱為“貓撲”的動作。 如果蹬腿太晚，雙肩會然下沉，在原本應該對稱的波浪上就會突然形成一個凹槽。 傳統蛙泳技術與波浪式蛙泳技術的區別就在於此。 


　　2、提肩 

　　在傳統蛙泳技術中，移臂是在水下較深處進行的，從而造成了較大阻力。 但波浪式蛙泳卻不同，它的巧妙之處在水面以下的動作。 通過適當的用力使背部凹陷，就可以將上體提出水面，只有腰腿部還留在水中。 這樣就使阻力大大減小。 當手臂開始前伸時，背部從下凹轉為拱起。 如果與蹬腿恰當地配合，就能產生較大的推動力。

日本游泳3D分解動畫

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视频:菲尔普斯和霍夫示范的自由泳教程(中文字幕)

非常棒的一個影片，來自於菲爾普斯的教練Bob Bowmen，講解的重點在於如何改善與加速你的自由式，講的非常棒，給大家做參考。

视频:菲尔普斯和霍夫示范的自由泳教程(中文字幕)

科技游泳大揭秘之水槽

大家可以去看看中國大陸的技術，不知道台灣現在有沒有這樣的技術呢？

http://big5.cntv.cn/gate/big5/sports.cntv.cn/20110719/122622.shtml