100 More Swimming Drills / Более ста упражнений для плавания
Год издания: 2013
Автор: Lucero B. / Люцеро Б.
Издательство: Meyer & Meyer Sport
ISBN: 978-1-78255-001-3
Язык: Английский
Формат: PDF
Качество: Издательский макет или текст (eBook)
Интерактивное оглавление: Да
Количество страниц: 292
Описание: Чтобы плавать лучше, мы должны плавать более эффективно. Хорошая техника это основа эффективного плавания и ее сложно добиться просто плавая круг за кругом. Постоянные проблемы со стилем плавания оставляют многих пловцов с чувством неудовлетворенности. При этом плавательные упражнения это базовый и постоянный элемент практики на всех уровнях спорта.
В данной книге автор собрал сто наиболее эффективных управжнений для пловцов. Каждое упражнение имеет свою цель и детально объяснен6о, шаг за шагом.
To swim better, we have to swim more efficiently. While good technique is the foundation of efficient swimming, it is difficult to achieve by simply swimming lap after lap. Ongoing stroke problems leave many people feeling unrewarded. Therefore, swimming drills are a fundamental and ongoing element of practice at all levels of the sport.
Following the successful book 100 Best Swimming Drills, swimming coach Blythe Lucero has compiled another collection of the most effective swimming drills in 100 More Swimming Drills. The purpose of each drill is clearly defined as a swimmer an focus on a specific goal while practicing. Each drill is explained step by step. Drill feedback charts are included to help swimmers identify problems and make modifications. Underwater and surface photographs give swimmers optimal images to emulate as they practice.
Оглавление
Table of Contents
Introduction...................................................................................................................11
1. How to use this book................................................................................................. 16
2. The quest for better swimming................................................................................20
3. What’s in a drill?..........................................................................................................28
4. 100 drills........................................................................................................................34
Drills for freestyle.....................................................................................34
Body position drills.................................................................................................................34
1. Tip forward.......................................................................................................................... 35
2. Lateral balance.................................................................................................................. 38
3. Streamline........................................................................................................................... 40
4. Power zone.......................................................................................................................... 42
Kick drills...................................................................................................................................44
5. Fish don’t have knees...................................................................................................... 45
6. Kick the ball....................................................................................................................... 47
7. Invisible kickboard............................................................................................................ 49
Arm stroke drills...................................................................................................................... 51
8. Over the barrel................................................................................................................... 52
9. Elbow extension................................................................................................................ 54
10. 3D freestyle........................................................................................................................ 56
11. Accelerate the arm stroke.............................................................................................. 58
Recovery drills..........................................................................................................................60
12. Trailing hand.......................................................................................................................61
13. Loose hand swing............................................................................................................. 63
14. Pocket................................................................................................................................... 65
Breathing drills........................................................................................................................67
15. Reach to inhale................................................................................................................. 68
16. Breathe from the hips..................................................................................................... 70
17. Constant breathing.......................................................................................................... 72
Leverage drills..........................................................................................................................75
18. Lean in, lean out................................................................................................................76
19. No flat freestyle!............................................................................................................... 78
20. Maintain the centerline.................................................................................................. 80
21. The kick lever...................................................................................................................... 83
Coordination drills..................................................................................................................85
22. United strokes.................................................................................................................... 86
23. Reach and recover............................................................................................................ 89
24. Catch and push..................................................................................................................91
25. Swimming tall.................................................................................................................... 93
Drills for backstroke.................................................................................95
Body position drills.................................................................................................................95
26. Spine line............................................................................................................................. 96
27. Head on a pillow.............................................................................................................. 98
28. Banana...............................................................................................................................100
Kick drills.................................................................................................................................102
29. Kick up!..............................................................................................................................103
30. No knees/no toes..........................................................................................................105
31. Streamline back kick......................................................................................................108
32. The ankle drill...................................................................................................................110
33. Good knee, bad knee.....................................................................................................112
Arm stroke drills.................................................................................................................... 115
34. Z Pull....................................................................................................................................116
35. Descend to catch.............................................................................................................118
36. Short pull, long push..................................................................................................... 120
37. Throw it!............................................................................................................................ 122
Recovery drills........................................................................................................................124
38. Release to recover.......................................................................................................... 125
39. Non-Stop recovery.......................................................................................................... 128
40. Eleven o’clock and one o’clock..................................................................................130
41. Firm elbow, loose wrist.................................................................................................132
Breathing drills......................................................................................................................134
42. Nose breathing/mouth breathing............................................................................135
43. Fuel your stroke...............................................................................................................138
Leverage drills........................................................................................................................140
44. Hip to hip...........................................................................................................................141
45. The independent head.................................................................................................. 143
46. The perfect angle............................................................................................................ 145
Coordination drills................................................................................................................147
47. Home base checkpoint................................................................................................. 148
48. Find your X........................................................................................................................ 150
49. Backstroke silhouette.................................................................................................... 152
50. Core stability/core power............................................................................................ 154
Drills for breaststroke............................................................................156
Body position drills...............................................................................................................156
51. Two balance points........................................................................................................ 157
52. Long float.......................................................................................................................... 159
53. Short float......................................................................................................................... 161
Kick drills.................................................................................................................................163
54. Foot awareness................................................................................................................ 164
55. Around the knees........................................................................................................... 167
56. Recover first...................................................................................................................... 170
57. Straight hip line.............................................................................................................. 173
58. Feet outside knees...........................................................................................................176
Arm stroke drills....................................................................................................................178
59. Sweep out, sweep in...................................................................................................... 179
60. Hairpin............................................................................................................................... 181
61. Accelerate and abbreviate...........................................................................................183
62. Elbow grease....................................................................................................................185
Recovery drills........................................................................................................................187
63. Speed recovery.................................................................................................................188
64. Get back to streamline.................................................................................................190
Breathing drills......................................................................................................................192
65. Inhale with the insweep...............................................................................................193
66. Exhale with the kick......................................................................................................195
67. No nodding!.....................................................................................................................197
Leverage drills........................................................................................................................199
68. Exaggerated breaststroke.............................................................................................200
69. Teeter-Totter......................................................................................................................202
70. Breastroke Wave..............................................................................................................204
71. Ride the glide...................................................................................................................207
Coordination drills...............................................................................................................209
72. 3-phase breaststroke..................................................................................................... 210
73. Arms then legs..................................................................................................................213
74. Counting breaststroke....................................................................................................216
75. Breaststroke silhouette.................................................................................................. 218
Drills for butterfly...................................................................................221
Body position drills...............................................................................................................221
76. Active floating.................................................................................................................222
77. Hang from your hips.....................................................................................................224
78. Short and long balance................................................................................................226
Kick drills................................................................................................................................228
79. Head to toe dolphin......................................................................................................229
80. No bones........................................................................................................................... 231
81. High / low........................................................................................................................233
82. Dolphin with fins............................................................................................................235
83. Spirals.................................................................................................................................237
Arm stroke drills...................................................................................................................239
84. Pull/push butterfly........................................................................................................240
85. Catch wide........................................................................................................................242
86. Lean in, lean out.............................................................................................................244
87. Deep and shallow...........................................................................................................246
88. Finish and release...........................................................................................................248
Recovery Drills......................................................................................................................250
89. One arch............................................................................................................................251
90. Hands follow....................................................................................................................254
Breathing Drills.....................................................................................................................256
91. Low profile........................................................................................................................257
92. Turtle...................................................................................................................................259
93. Head then hands............................................................................................................261
94. Breathing rhythms..........................................................................................................264
Leverage drills.......................................................................................................................267
95. Pike......................................................................................................................................268
96. The moth...........................................................................................................................270
97. Kick and catch, kick and breathe..............................................................................272
Coordination drills................................................................................................................274
98. Grab and go!...................................................................................................................275
99. Weightless fly...................................................................................................................277
100. Full body fly..................................................................................................................279
Conclusion...................................................................................................................281
Credits...........................................................................................................................282
