i*********5
发帖数: 19210 | 1 在过去两年的自由泳学习过程中，我听到的建议都是头要低，收下巴，眼睛看正下方，
“swim downhill”，头低了，腿就浮起来了，减少阻力。
直到上周跟高阳游泳时，他给我指出我的头太低了，造成头一上（换气）一下，反而增
大了阻力。建议我头可以高一些，水面刚好高过眉毛就行了，这样游开水时也更容易换
气。我说那腿会不会沉得更厉害？他说等你打水练出来了下身自然就浮起来了。
于是我试了试把头抬高些，看pool的斜前方，好像的确游得更流畅些。
回来上网搜索相关资料，找到这篇Swim Smooth的文章是支持他的观点的。
Choosing The Right Head Position For You
http://www.feelforthewater.com/2012/04/choosing-right-head-posi
Many swimmers (and some coaches) believe that every swimmer should look
straight down at the bottom of the pool when they swim, so as to improve
their body position. Is this true? Let's look at some swimmers underwater to
find out :
The Star Of The Pool
First up we have double Olympic gold medallist Rebecca Adlington, showing us
a mid head position, looking at the bottom of the pool 1-2 meters ahead of
her:
As you can see Rebecca sits fantastically high in the water, a body position
she can easily achieve despite looking slightly ahead. This is very typical
of elite pool swimmers who rarely look straight down or very far forwards.
Key point: The very best pool swimmers in the world tend to use a mid head
position, looking slightly ahead.
The Professional Triathlete
Fraser Cartmell is a star of the 70.3 world stage and a great swimmer to
boot. Like all elite triathletes, Fraser's main concern is performing well
in open water swims and so he uses a very forward looking head position:
Looking so far forwards helps him navigate effectively and find the toes of
other swimmers to draft effectively. Note that he can do this while still
maintaining a high body position in the water (despite being super-lean).
Key point: If you have good stroke technique, you can achieve a high body
position despite looking forwards and for open water swimming this is a
major tactical advantage.
The Buoyant Age Grouper
Marina is an age group swimmer with a naturally high body position in the
water, she's been told to look straight down at the bottom of the pool when
she swims but this was very bad advice for her:
By looking straight down she starts to rise up out of the water at the rear:
In a wetsuit, the extra buoyancy exacerbates this problem further, leaving
her feeling very unstable. We coached Marina to look a little further
forwards, rebalancing her in the water while still maintaining an excellent
body position. Looking further forwards also helped her proprioception (body
awareness) in front of her head so that she could develop a greater feel
for the water during her catch.
The extreme version of this advice is to ask swimmers to 'swim downhill',
which is a disaster when their natural body position is already very good :
Here Barbara has added huge frontal resistance after being asked to bury her
head in the water. Returning to a higher head position and not pressing
down with her chest allowed her to immediately swim more efficiently and be
much more comfortable doing so.
Key point: For swimmers with a good natural body position, looking straight
down harms their swimming. If you feel unbalanced when swimming (or in your
wetsuit in open water) try looking further forwards and see if it helps
gives you stability.
The Sinky Legged Swimmer
Glen is a former professional Aussie Rules football player and is relatively
new to swimming and triathlon. He suffers greatly from low sinking legs in
the water:
Much stronger on the bike and run, this athlete is massively held back by
the drag from his low lying legs. To improve his body position there are
numerous things he can work on in his stroke, such as:
- Removing hand-entry crossovers which cause scissor kicks and drop the legs
downwards.
- Exhaling better into the water to remove excess buoyancy from the chest
and make him feel more relaxed.
- Keeping his head low and using the bow wave trough when he breathes.
Once he's worked on these things he can also try a lower head position to
help bring his legs up further.
Key point: Looking down can be a useful modification for those with sinky
legs. However, it makes navigation and catch development harder so treat it
as a last resort by working on other areas of the stroke to improve body
position first.
Conclusion
You can see from the examples above that selecting a head position should be
an individual thing for individual swimmers - there is no universal head
position that is best for everyone.
Try swimming 100m yourself experimenting with your head position, looking in
each of the directions below for 25m in turn :
Choose the one that feels best for your stroke and allows you to swim faster
and more efficiently, then stick with it. When we try this exercises on our
Swim Smooth Clinics we always receive a range of feedback with some
swimmers feeling better looking forwards, while others improve when looking
downwards, others feel best somewhere in between.
You can repeat this exercise in your wetsuit, you might well find you can
look further forwards which can be a great advantage for open water
navigation and drafting.
Swim Smooth!
Posted by Paul at 12:47 PM Friday, April 13, 2012 | p********r
发帖数: 3799 | 2 我要是头朝正下方看的话，游的时候总觉的累，不知道为什么。自然的放松的状态，我
是看前方池地的tile。
btw, 今天早上终于去游泳了，这是我快一个半月以来的第一次游。游的时候的自我感
觉还好，没有想象的糟糕，而且游完，还被同lane的老大爷表扬，说看到我work on my
stroke,游得不错，比池子里的其他人好，我环顾了一下四周，只看到60，70的老爷爷
老奶奶.......lol | i*********5
发帖数: 19210 | 3 赞！我今年的目标就是游过我以前俱乐部里的70岁老爷爷。
my
【在 p********r 的大作中提到】
: 我要是头朝正下方看的话，游的时候总觉的累，不知道为什么。自然的放松的状态，我
: 是看前方池地的tile。
: btw, 今天早上终于去游泳了，这是我快一个半月以来的第一次游。游的时候的自我感
: 觉还好，没有想象的糟糕，而且游完，还被同lane的老大爷表扬，说看到我work on my
: stroke,游得不错，比池子里的其他人好，我环顾了一下四周，只看到60，70的老爷爷
: 老奶奶.......lol
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