2010. 4. 29. 19:34ㆍ평영
Breaststroke - Wide Pull
When young swimmers start to mature, and have a bit more muscle, it's time to start teaching them to catch more water. Wide-pull breaststroke is a good drill to help start the learning process.
Why Do It:
A wide pull allows you not only to connect with more water, but also to connect your upper body to the pull. It's really about maximizing the amount of water you come into contact with when you're pulling. While a narrow pull is advantageous to some breaststrokers, a wide pull is advantageous to others. You'll have to experiment, and figure out which works best for you.
How To Do It:
1. This drill
involves a three-step progression -- but only ONE focus point. Throughout the
progression, your one thought and your ONE GOAL is to touch BOTH lane-lines at
the same time. It's best to try this initially for short distances, and if you
have several swimmers in your lane you obviously need to limit your swims to
25s, so that everyone can swim down the middle of the lane.
2. The first step in the
progression is to do breaststroke pull with a pull buoy... but no paddles. You
probably won't be able to touch the lane-lines, but you should IMAGINE that you
can, and you should try your best.
3. The second step is to add paddles. With
paddles, you'll have a better understanding of how that wide press feels, and
the power that's really needed to use this sort of pull.
4. As you press forward
into the pull, allow your hands to scull outward toward both lanes. As you reach
the widest part of your pull, sweep your hands in and forward through the
recovery to a long stroke out front. Initially, you'll want to do this drill
slowly, so you can focus on what you're trying to do. By slowing down a bit, you
build more of a feel for how the arm sweep connects to the movement of the
body.
5. Finally, take off the paddles and pull buoy and
swim breaststroke -- but keep the goal of touching both lane-lines with your
fingertips on the outsweep.
How To Do It Really Well (the Fine Points):
There are a few things you'll feel when you do this:
1. Your timing may feel
off. This is normal, and probably indicates you're going too deep as you extend
forward.
2. You'll feel CAUGHT -- as if you're trying to
push yourself UP to air -- or as if you're popping up in the water. This could
indicate you're pushing DOWN rather than sweeping in as the hands come
inward.
3. Your elbows will drop well behind the
shoulders. This isn't a problem so long as you've recovered narrow, and high
enough, with the elbows to avoid the extra resistance this extra pull can
create.
4. Work on the timing of the connection
between arms and body. The goal is to have the insweep occur just as your body
is coming back UP. If you rush the insweep, the connection is lost and you'll
feel awkward.
When you perform this drill correctly, you should feel the
stretch all across your chest and through your shoulders. This is REAL
connection, and does require some strength to do at speed.
출처:goswim
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