Freestyle of four strategies
Wipe your head on the water, keep your neck flat, keep your chin convergent, and breathe Moang.
The whole body should be stiff, the waist and abdomen should be tense, the logs should roll, and the navel should look at both sides.
Put your arms in your sleeves, turn your shoulders into the frame, straighten them close to your body, and pull them soft and push them hard.
The thighs are clamped, the calves are like springs, and the ankles are relaxed.
Action structure and technical points
Freestyle is the fastest swimming posture with reasonable structure, labor saving and small resistance.
I. Action structure and technical points
(1) Body posture
In freestyle, the body is prone on the water and streamlined, the muscles of the back and buttocks maintain proper tension, the head remains stable when swimming, and the trunk rotates rhythmically around the longitudinal axis of the body for 35 ~ 45 ゜.
(2) Leg movement
Although freestyle leg movements have some propulsion, they mainly play a balance role, keep the body stable and coordinate the arms to do powerful paddling. It is required that the legs are naturally close together, the feet are slightly pronated, and the ankles are relaxed. With the hip joint as the axis, the thigh drives the calf and sole, and the legs are whipped alternately. The maximum range of motion of two toes is about 30~40 cm, and the maximum flexion of knee joint is about 160゜.
(3) arm movement
Freestyle is an arm movement, which is the main driving force to push the body forward. A cycle is divided into three inseparable stages: entering the water, holding the water, paddling, leaving the water and moving the arm in the air.
1. Entering the water: After the arm moves in the air, the hand will naturally relax and enter the water under control. The entry point of the hand is generally between the longitudinal axis of the body and the extension line of the shoulder joint. When entering the water, the fingers naturally straighten and come together, and the elbow joint is raised to the highest point through the internal rotation of the arm, and the palm and hand are inclined outward and downward, so that the fingers touch the water first, then the forearm, and finally the arm naturally enters the water.
2. Holding the water: After the arm enters the water, in the process of active downward insertion, the palm turns from oblique outside to oblique inside and back, and begins to bend the wrist and elbow, and the elbow is higher than the hand, so that it can quickly transition to a better stroke posture. After holding the water, the palm is close to the water, the elbow joint is bent to about 150゜, and the whole arm is ready to paddle like holding a big ball.
3. paddling: paddling is the main stage to exert the maximum propulsion, and its action process can be divided into two parts: pulling water and pushing water. Immediately after the water conservation stage, it enters the water pulling stage. At this time, keep raising the elbow and let the big arm rotate inward. At the same time, continue to bend your elbow, so that your hands can quickly catch up with the forward speed of your body, which can make the movement of water create a reasonable movement direction and call the way. At the same time, the main muscle groups can enter the water pushing action in good working condition, and pull the water to the vertical plane of the shoulder before entering the water pushing part. At this time, the elbow flexion is about 100゜. The big arm is keeping the posture of internal rotation, driving the forearm and pushing the water back hard. At the same time, make the shoulders move backwards and lengthen the effective stroke route. Pushing the water backwards has an acceleration process from bending the arm to extending the arm, and the palm is from the inside up and from the bottom up to the thigh. In the whole paddling process, the trajectory of the hand starts from the shoulder, then reaches the lower abdomen, and finally reaches the thigh, showing an S-shape.
4. Out of the water: At the end of the stroke, the palm turns to the thigh, the little finger is up when coming out of the water, the arm is relaxed, and the elbow is slightly bent. Driven by the upper arm, the elbow is pulled outward, the forearm and hand come out of the water, and the palm turns to the upper back. The water movement must be rapid and non-stop, and at the same time, it should be gentle and relaxed.
5. Move your arm in the air: move your arm in the air immediately after you get out of the water. When moving the arm, the elbow is higher than the hand.
6. Double-arm coordination: There are three crossing positions in freestyle double-arm stroke: front crossing, middle crossing and back crossing. The front cross means that when one arm enters the water, the other arm has swung forward to the front of the shoulder and formed about 30 "with the plane. The front cross helps beginners master freestyle movements and breathing. The middle crossing means that when one arm enters the water, the other arm is in the internal stroke stage, forming a 90 "angle with the horizontal plane. Back crossing means that when one arm enters the water, the other arm strokes below the abdomen, and the hand is about 150゜.
(4) Coordination technology of arms, legs and breathing.
In freestyle, you usually take a breath during the stroke of each arm. Take inhaling to the right as an example: after the right hand enters the water, the nose and mouth begin to exhale slowly. Pull your right arm under your shoulders and turn your head to the right to increase the expiratory volume. At the end of the right arm push, exhale forcefully. When the right arm comes out of the water, open your mouth and inhale until the first half of the arm moves in the air and begins to turn around and restore. Then, until the arm enters the water, there is a short process of holding your breath and turning your face forward and down. When the head is stable, the right arm enters the water, and then the next process of slowly exhaling begins.
The breathing in freestyle is in harmony with the arms and legs. Beginners generally use the method of 6: 2: 1, that is, breathing once, paddling twice and hitting six times. This coordination method is easy to keep balance and master freestyle techniques harmoniously.
Second, the practice method
(A) leg movements practice
1. Land simulation exercise
(1) Sitting posture for water intake: Sit by the pool or on the ground, support your back with your hands, straighten your legs, rotate your legs inward to make your toes face each other, separate your heels into a figure of eight, relax your legs, take your hips as the axis, drive your calves with your thighs, and take water alternately up and down.
(2) Draw water on your stomach: kneel on a stool and draw water alternately with your legs up and down. The requirements are the same as above.
Practice in water
(1) prone beater: Hold the tank by hand, or hold its abdomen by a companion, in a horizontal posture, with legs straight, and do the action of straight or bent legs to fetch water.
(2) Draw water on your back: Lie on your back, hold the basin in your hand, or hold his back with the help of your partner, so that your legs can draw water alternately, and be careful not to expose your knees to the water.
(3) Water skiing: Hold your breath while practicing, keep your arms straight and close together, and put your head between your arms.
(4) Help the board to draw water: When practicing, straighten your arms and relax the board. When your shoulders are immersed in water, don't press the plate hard with your hands and breathe naturally.
(b) arm and breathing exercises
1. onshore simulation exercise
(1) Open your feet, bend your upper body forward, and do arm paddling imitation exercises.
(2) Practice as above, combined with breathing coordination.
Practice in water
(1) Stand in the water, lean forward, immerse your shoulders in the water, do arm strokes, walk while doing it, and turn your head to breathe.
(2) Hold your breath and do two arm movements after sliding.
(3) Legs with paddles, do double-arm paddling after pedaling and sliding, combined with turning and breathing.
(3) Coordinated exercises of arms, legs and breathing.
(1) Standing in the water, the upper body leans forward to coordinate the action of paddling arm and breathing, paddling forward with force, then pedaling off the bottom of the pool, and paddling with both legs forms complete coordination.
(2) Push, slide and float for 5~ 10 meters, and do freestyle arm paddling and breathing exercises.
Third, practice skills.
Freestyle technique does not have the intermittent stage like breaststroke, and it has to turn its head sideways when breathing, so beginners often seem busy and nervous. Pay attention to the coordination of movements and the relaxation of movements.
relevant issues
( 1)
1, About Early Inhalation: In the teaching materials of swimming, the discussion about Early Inhalation is: Early Inhalation means that at the beginning of the double-arm stroke, both the head and mouth are out of the water. At this time, the breath is finally exhaled, and deep inhalation is quickly carried out, and then the head is lowered with the outstretched arm and the breath is closed. As your arm begins to slide, exhale gradually.
2. Practice method: The practice method of breaststroke teaching in the textbook "Swimming" is: start raising your head when sliding down, inhale when paddling, lower your head and hold your breath when closing your hand, and exhale when stretching your arms. ...
(2)
1. When practicing breaststroke in complete harmony, the position of the human body, especially the head, in the water before the arm starts to move is of great significance to beginners. At this time (sliding), if the body position is high and the mouth is close to the water, the practitioner can easily expose his mouth from the water when he finishes breathing, and he can get a relatively long time to complete the inhalation process on the water. This will have a certain psychological stability for beginners and help to complete the inhalation process. On the contrary, if the body position is relatively low at this time, the time for the mouth to float out of the water will be longer, so the time for the mouth to stay on the water will be reduced accordingly. This will have a negative impact on beginners' psychology from the beginning of inhalation.
2. In the early stage of complete breaststroke teaching, it was emphasized that "the frequency is slow, the swimming speed is low, the stroke is small, and the gliding and gliding movements are obvious." According to relevant data, the specific gravity of human body is about 0.96 ~ 0.99 when inhaling deeply in water, and increases to 1.02 ~ 1.05 when exhaling. Therefore, holding your breath during gliding is beneficial to the body's floating, while exhaling during gliding may cause the body to sink, which is not conducive to the completion of inhalation.
3. For beginners, under normal circumstances, due to the limited time to learn swimming, or poor physical coordination and other reasons, sometimes in teaching, beginners have a complete breaststroke coordination exercise in order to catch up with the progress in the case of unskilled leg movements. At this time, because the effect of the beginner's breaststroke pedal is not ideal, the position of the body in the water is easier to be low when sliding, and it will be more difficult to inhale.
(3)
To sum up, when the practitioner completes breathing coordination, the position of his body in the water will directly affect his psychology and breathing quality. At the same time, we should pay full attention to this point in the practice of breaststroke breathing coordination. The author believes that in breaststroke breathing teaching, around the key issue of the relative position of the body in the water during the gliding process, we should focus on the following aspects:
1, master the correct breathing method. Before the complete breaststroke coordination exercise, you must master the correct breathing method skillfully in order to complete the inhalation process in a short time. The method is: exhale from small to large, and gradually increase the expiratory volume (exhale through the nose and mouth at the same time). As soon as the mouth comes out of the water, spit it out hard. Inhale quickly and deeply through your mouth, and don't pause between breathing and inhaling.
2, master the reasonable waxing action. The leg movement of breaststroke is the main driving force to push the body forward. Because both legs push the water together, they press down, this action can not only make the body rise, but also help to slide, so that the body is in a reasonable position in the water, which can directly affect the completion of the breathing process. In teaching, we should pay attention to the following points: ① When closing the leg, the heel should be close to the hip; (2) When the legs are retracted, the soles of the feet are everted, so that the calves are in a vertical position and the water area is increased; (3) Push the water quickly, and you must push it in place, that is, your legs and feet are close together.
3. Adjust the position of the body in the water. Use two or more leg movements combined with one arm movement and one breath to practice. It mainly uses two or more leg movements to adjust the problem of low body position in water after pedaling, so that beginners can master breathing methods as soon as possible to reduce psychological pressure, and then carry out correct coordination exercises of one breath, one arm and one leg movements.
4, hold your breath and slide, spit and suck. In the complete breathing coordination exercise, the practitioner is required to hold his breath and slide, and begin to exhale when sliding down, and gradually increase the expiratory volume. As soon as the mouth comes out of the water, he will immediately spit out the air vigorously and keep breathing in the air quickly and deeply through his mouth. In practice, we don't put too much emphasis on the method of early inhalation or late inhalation, but "spit it out and inhale it again".