First, the swimming stroke.
Swimming is the body posture and action method when swimming (see Figure 9-2- 1);
(1) The neck is naturally straight, with the head just above the water and in line with the trunk. In addition to ventilation, the head position remains stable and the eyes look at the bottom of the pool;
(2) Stretch the body, keep a certain tension, and rotate around the longitudinal axis from one side to the other with the rhythm of paddling and kicking;
(3) keep your body high, don't twist and sway from side to side, and be streamlined;
(4) When the body rotates around the longitudinal axis, it should have rhythm. When paddling with the right hand, the body rotates to the right, which can open the muscles of the right shoulder strap and trunk and increase the paddling strength. It is also beneficial for the left arm to come out of the water, and the action of inhaling to the right can also be easily completed by the rotation of the body.
(5) When swimming, body rotation can increase propulsion and reduce resistance, and breathing while body rotation can reduce the change of body posture.
Second, kick.
Kicking is the basic technical action of freestyle, which can maintain the balance of the body and produce part of the driving force. It is characterized by fast pace and high explosive power of the calf. Action method (see figure 9-2-2) is as follows:
(1) The knee joint and the push-pull joint remain relaxed, and the legs naturally bend under the yin force of water. When drawing water downwards, the skeletal joints drive the thighs, calves and feet to throw water downwards in turn, and the pedaling joints must be straight and the toes point to the upper back;
(2) First, the thigh finishes pumping downwards and starts pumping upwards, but due to inertia, the calf and foot are still pumping downwards, which makes the knee joint straight;
(3) After the thigh finishes pumping upwards, it takes the lead in pumping downwards, while the calf and foot still pump upwards under the inertia, and the knee joint bends;
(4) The kicking action of two legs is just the opposite, that is, when one leg is knocked down, the other leg is kicked up, which can balance the body and form a coherent propulsion;
(5) The essentials of kicking are as follows: the legs are slightly rotated inward, and the manic joints are naturally extended. With the medullary joint as the axis, the thigh exerts force to drive the calf and the foot, alternately doing the action of straight leg bending up and down to draw water. The distance between feet is 30-40 cm. Don't touch the water, but splash some waves.
Three, ten kinds of training methods
When practicing swimming and kicking, teenagers should master the training principles of landing first, then getting out of the water, first being easy and then being difficult, and selectively practice according to their own physical conditions, including sitting by the pool, breathing by the pool, breathing by the board, swinging by the pool, swinging by the board, swinging by the board, swinging by the board and lifting the head by the board.
(1) Sit by the pool and practice drawing water.
The practice of sitting by the pool to draw water is often used as a teaching method to improve the correct technique and rhythm of drawing water. It is characterized by low risk and easy to practice and master. Action method (see figure 9-2-3) is as follows:
(1) Sit by the swimming pool, put the whole thigh into the water, put your hands back, lean back slightly, keep your legs together and straighten, keep your instep straight, and point your toes to the other side;
(2) First, the legs slowly alternately draw water up and down, the amplitude is about sa cm, and then gradually speed up and gradually relax the knee joint.
(B) contribute to pool water and breathing exercises
Swimming by the pool and breathing exercises are often used to cultivate correct swimming strokes and maintain the balance of the body in the water. Action method (see figure 9-2-4) is as follows:
(1) Hold the sink or the edge of the sink gently with both hands, stretch your arms and shoulders forward, and relax and lie flat on the water;
(2) Keep your head and torso in a straight line with your eyes on the bottom of the pool;
(3) Kick the water alternately with both legs up and down, raise your head and inhale, every 6 times/kloc-0 times. When inhaling, keep your torso prone and don't stop kicking because of inhaling.
(3) Water and breathing exercises on the support plate
The paddling and breathing exercises with the help of the board are often used to improve the paddling ability and cultivate endurance, which requires higher balance ability of the body. Action method (see figure 9-2-5) is as follows:
(2) Hold the paddle back with both hands, stretch your arms forward and lie prone in the water;
(2) bow your head, keep your head and body in a straight line, and look at the bottom of the pool with your eyes;
(3) Pump water up and down alternately with legs raised, and inhale every 6 times 1 time.
(d) Free-handed streamlined extension arm to draw water.
Free-handed streamlined arm stretching exercises are often used to improve the efficiency of fetching water when the body posture is stretched, balanced and streamlined. Action method (see figure 9-2-6) is as follows:
(1) Stretch your arms and shoulders forward, relax and lie flat on the water;
(2) Kick water alternately with both legs, and raise your head every 6 times to inhale 1 time, and you can't stop kicking when inhaling.
(5) Help the pool to rotate and draw water.
The practice of basin-side turning to draw water is often used to train the techniques of turning, inhaling and drawing water. Action method (see figure 9-2-7) is as follows:
(1) Hold the pool with one hand and the other arm on the side, lower your head and exhale evenly, lie prone, and draw water with your legs for 6 times;
(2) Then, the whole body rotates to the opposite side of the basin wall arm, so that the body is in a lateral posture, one shoulder and bones are exposed out of the water, and the head and the whole body rotate together, so that the mouth is exposed out of the water to inhale;
(3) Keep this position for 6 times, then turn back to the prone position and repeat the exercise.
(6) The body of the support plate rotates to draw water.
The body rotation of the support plate is often used for the training of the longitudinal axis rotation of the body, inhaling water and other techniques. Action method (see figure 9-2-8) is as follows:
(1) Hold the oar tail with one hand, put the other arm on the side of the body, and the body extends forward to the opposite side of the arm to rotate, and both arms also rotate to the opposite side of the oar arm;
(2) After the rotation is completed, the opposite shoulder should be exposed to the water as much as possible, and the body is in a lateral position;
(3) After inhaling, turn your body back to prone position, and then repeat the exercise.
(7) Hands-free body rotation and water practice
Freehand body rotation is similar to the body rotation of the support plate, except that the support function of the plate is lost, so the body is not easy to balance and it is more difficult (see Figure 9-2-9).
(8) lateral support plate, used for water practice.
The side stroke can be used to master the side stroke technique needed for freestyle. Action method (see figure 9-2- 10) is as follows:
(1) paddle with one hand, with fingers firmly at the front edge of the paddle and the other arm on the side;
(2) The body is lying on its side in the water, the arm of the support plate is underwater, and the other arm and shoulder are exposed from the water;
(3) Kick the water with both legs alternately and quickly, and experience the effect of kicking the water in the front and back direction. Imagine swimming in with your tail like a fish. When you are proficient, you can do exercises with your bare hands without paddles.
(9) breaststroke freestyle water practice
The water training of breaststroke freestyle is often used to keep stable water training under the condition of changing body position. It combines two swimming strokes, which requires a high degree of physical coordination. Action method (see figure 9-2- 1 1) is as follows:
(1) Stretch your arms forward into a streamlined shape, lie prone, lower your head, and align your head with your body;
(2) freestyle with both legs, breaststroke 1 time every 6 times, and inhale with the head out of the water;
(3) When coming out of the water, the trunk should maintain a certain tension to prevent the trunk and legs from sinking, and the legs should draw water to speed up the exertion and maintain a stable body posture.
(10) Raise your head and draw water.
Head-lifting and water-fetching exercises are often used to strengthen back muscle strength and improve leg water-fetching strength. Because it is difficult and consumes physical strength, the practice time should not be too long. Action method (see figure 9-2- 12) is as follows:
(1) Lie on the water, stretch your arms forward, keep your head on the water, and look forward;
(2) Kick the water with your legs, keep a certain tension on your back, and splash the water hard.