Swimming Practical Skills Daquan Breaststroke Teaching
There is a jingle with breaststroke. Before explaining the essentials of breaststroke movement, I will introduce it to you: ‘Row your hands and legs without moving, close your hands and then close your legs, first stretch your arms and then kick your legs, close together and straighten and float for a while. .’ From the jingle, it can be seen that the movement of the hand precedes the movement of the leg. Be sure to close your legs after you close your hands, and then kick your legs after you reach out. Arm movements:
1. Outward strokes. Extend your hands forward with your palms tilted about 45 degrees (little finger pointing up). Draw both hands out and back at the same time, then bend your arms back and down.
2. Draw inside. The palm is turned from the outside to the inside, the hand drives the forearm to accelerate the inside stroke, the hand moves from bottom to top and close to the chest (the hand is high and the elbow is low, and the elbow is under the shoulder), and stretch forward.
3. Reach forward. Extend your hands forward (elbow straight).
To remind everyone: Outside strokes are relaxed, inside strokes are hard, accelerated, and forwards are active.
1. The complete coordination of breaststroke: raise your head to breathe when you stroke out with both hands, close your legs and lower your head to hold your breath when you stroke inwards with your hands, and kick your legs to exhale when you stretch your hands over your head.
Leg exercise
1. Tuck your legs: bend your knees to close your legs, bring your heels closer to your hips, and hide your calves behind your thighs to slowly close your legs. Reduce drag. When the legs are closed, the knees are shoulder-width apart, the calf is perpendicular to the water surface, and the feet are near the water surface.
2. Turning feet: the distance between the feet is greater than the distance between the knees, the feet are everted, the toes are facing out, the feet are facing the sky, and the calf and the inner side of the foot are aligned with the water, like the English letter ‘W’.
3. Clamping and kicking the water: It is actually the process of straightening the legs (flexing the hips, extending the knees). Out, back, down, then in and up, like half a circle. The outward kick and the inward clip are done continuously, that is, even with the belt
clip. When the pedaling is completed, the legs are together and straight, the feet are turned inward, and the toes are facing each other. The speed of kicking the water should not be too fast, and the kicking speed should be accelerated from slow to fast.
4. Pause: After a brief glide (1-2 seconds) with the legs together and straight.
Breaststroke Finals
Action1 Drift for a while
Action2 Stroke with your legs still, and slowly exhale through your mouth and nose
action3 Halfway through the stroke, raise your mouth and nose Exhale, open your mouth and inhale deeply (or complete the deep inhalation by saying pa)
action4 Split your legs and stretch your hands forward naturally
action5 Turn your legs, kick your legs quickly and powerfully, close them and float for a while. Do this action to relax, otherwise you will not know if you use your waist strength, which will make your thighs very tired after swimming.
Movement6 Paddle legs still, exhale slowly through mouth and nose
Movement7 Halfway through the stroke, look up and exhale through your mouth and nose, open your mouth and inhale deeply (or complete the action by saying pa)
action8 Retract the legs and spread the legs, naturally extending the hands forward
Movement9 Turn the legs, the kick is fast and powerful , close and float for a while. Do this action to relax, otherwise you will not know if you use your waist strength, which will make your thighs very tired after swimming. Action 10 Repeat and repeat and then you can swim away)
Freestyle teaching
Swimming is a whole-body exercise, and any part of the activity is inseparable from the coordination of the whole body. On the surface, freestyle relies on strokes and kicks to generate propulsion. In fact, the role of the trunk cannot be ignored. First of all, the torso should maintain a certain degree of tension. If the waist is soft, the whole person will be like a pool of mud. Secondly, the rotation of the body can effectively exert the strength of the large muscle groups of the trunk, reduce resistance and improve work effect.
The full fit of freestyle comes in many forms. It is common to use 2 strokes per stroke, 6 strokes, and 1 breath.
1. The entry point of the hand is between the extension line of the shoulder and the midline of the body, with the thumb leading, and inserting into the water obliquely.
2. After entering the water, continue to stretch your hands, elbows and shoulders forward to stretch your arms. With the rotation of the body, bend the wrists and elbows, and catch the water with the arms outward and back; after the bottom of the hand is drawn, rotate the arms inward, up, and back to the water, maintaining a high elbow and flexed arm.
3. When the arm is perpendicular to the horizontal plane, take the lead with the hand, accelerate to push the water, turn the arm to the outside, upward and back to the side of the thigh, and lift the elbow out of the water. 4. After getting out of the water, move the arm forward through the air naturally and relaxedly, keeping the high elbow position. Then the hands lead into the water in front of the shoulders and start the next movement.
The arm draws a curved line underwater, and when viewed from the side, the hand draws an ‘S’ shape relative to the body.
There are three basic forms of freestyle two-arm fit: front cross fit, middle cross fit, and rear cross fit. This picture is the front cross form, which is easier for beginners to master.
The single-arm water stroke is an exercise that beginners should focus on. With your left arm paddling, you can hold the board with your right arm. Generally, the leg draws about 10 times, and the arm draws once. When you have mastered it to a certain extent, you can add breathing exercises. The specific number of groups and practice methods will be introduced in detail in the teaching.
Leg whipping:
1. The kicking action starts from the hip, and the thigh drives the calf , do a whip action.
2. Hit the water leg upwards until the bend. Start hitting upwards with straight legs, bend your knees when your feet are close to the water surface, and lift your calves up so that your feet are out of the water and then hit the water downwards. At first, you can hit the water with straight legs, but the legs are slightly relaxed, not stiff, and the legs will bend naturally under the pressure of the water. Before kicking down, the knee joint is bent at an angle of about 130-160 degrees, and the kicking range is about 30-40 cm. When fetching water, stretch your feet (ballet feet) and don’t hook your feet.
Backstroke teaching
1. When the arm is in the water, the thumb should lead out of the water. When the arm is moved, the arm is perpendicular to the water surface, and the upper arm is close to the ear. During arm movement, the arm rotates, and when entering the water, the pinky finger leads into the water.
2. If the head is at 12 o’clock, the water entry points of both hands are at 11 o’clock and 1 o’clock. After the hands are in the water, draw straight down with the arms first.
3. The arm strokes should be coordinated with the body rotation, and the shoulders will continue to form a position difference.
4. The middle-crossing method is adopted for the two-arm paddling, that is, the two arms are always in opposite positions. When one arm is paddling, the other arm moves.
5. Keep the head steady without swinging from side to side.
Breathing is not restricted, but it is best to breathe in a rhythmic pattern, or inhale while holding one arm up. After all, there are waves and splashes when you paddle and move your body through the water. Breathing at will is easy to choke water.
Maintain a horizontal body position, with the torso and shoulders rotating around the longitudinal axis with the movements of the arms, with one shoulder always out of the water.
Generally, every stroke is 2 times, the leg is 6 times, and the breath is 1 time.
Alternately whip up and down with both legs. The upward kick should be fast and powerful, with the foot slightly inwardly rotated and straight, and the leg and foot naturally relaxed when the downward kick is made.
The arm should not be too wide against the body when moving the arm.
If the arm is easy to bend when moving the arm, you can temporarily use the pinky to lead out of the water, and develop the habit of straight arm out of the water, and then use the thumb to lead out of the water later.
The body is stretched and upright at all times, lying on the water’s back almost horizontally, as if lying flat on a bed with a low pillow under the head.
Suggestion: The backstroke leg should feel the force of the thigh, both upward and downward, and feel the feeling of the thigh driving the calf.
Butterfly Stroke Teaching
1. The hand entry point of butterfly stroke is on the extension line of both shoulders, with the thumb leading and slanting into the water.
2. After entering the water, stretch your shoulders and elbows forward, and grab the water with your hands outward, back and down along the curve. When your hands are shoulder-width apart, bend your elbows and accelerate your stroke.
3. After the hands are separated to the maximum width, the arms turn to inward, upward and backward strokes, and keep the high elbow flexion when the arms are raised. When the hands are under the chest or abdomen, the distance between the hands is the closest.
4. The coordination of breathing and stroke is also the key to butterfly technique. When the arm finishes the inward stroke, inhale with the head above the water surface, and return the head into the water when the arm is moved. Remember the two ‘befores’, that is, the head comes out of the water before the hands, and the water goes in before the hands.
1. In butterfly stroke, when the distance between the two hands is close to the closest, the direction of the arm stroke changes again, turning outward, upward and backward until the water comes out.
2. After the water comes out of the water, the arm moves forward through the air under the drive of the shoulder, and the arm is generally moved forward from both sides in a low, flat and relaxed posture when preparing to enter the water.
3. It is difficult to master the body posture of butterfly swimming, and it is also difficult to master the whiplash.
When learning butterfly, we will have special decomposition exercises to let you master the operation step by step.
1. The stroke route of butterfly is generally ‘keyhole’, which means that the distance between the two hands under the chest or abdomen is the closest. This kind of stroke route is relatively uniform.
2. Note that the movement of the limbs in butterfly is the simultaneous coordination of both arms and legs.
5. The scientific name of treading water in learning to swim is standing swimming, which means swimming upright
Three ways of treading water
1.Scissor treading
2.Frog treading
3.Side treading (Wheeling)
Beginner swimmers are often unfamiliar with The area of the rocking action can be larger, and it is easier to float. When doing it, it is like wiping a table. In fact, it is similar to a frog-style rowing hand, so this kind of action is more ‘intelligence but cannot be expressed in words’. Practice more Of course, it would be better, but no matter which way you tread water, it must conform to the basic swimming principles. The movements of the hands and legs should be gentle, and the rhythm of the hands and feet should be coordinated with each other to minimize the ups and downs and float smoothly. In the water.
The importance of standing swimming must be particularly emphasized, because in Europe and the United States, they pay great attention to standing swimming when teaching swimming. Usually they let children learn standing swimming first, and then start to learn other standard swimming postures. Because they place great emphasis on the concept of self-rescue from drowning, standing swimming plays an important role in self-rescue or rescue. Moreover, letting children learn standing swimming before learning standard swimming postures will also help children’s sensitivity to water.
Simply put, it is like riding a bicycle, but the movements of hands and feet are different. .
The feet are like riding a bicycle, that is, stepping up and down, and the hands are swinging from left to right, but on a plane, it is OK to carry out, the posture is not a station, it is a bow.
How to overcome fear and fear of water
Reason for fear of water
1. Choking on water: caused by choking on water when suffocating Rejection of learning to swim and fear of swimming.
2. Drowning: The most fearful thing about drowning is those who accidentally fall, who can’t swim or are young children. This experience will remain in memory for a long time, and there will be certain obstacles to swimming teaching.
Eliminate fear of water
1. Let the swimmers who learn to swim dare to put their face in the water.
2. Practice method: You can practice holding your breath on land first, and then go to the water to practice pinching your nose to suffocate your breath. When you can suffocate your breath again in the water, you can do it without pinching your nose for 3 to 5 seconds.
Mutation
Take a deep breath??Pinch your nose??Sink down??Release your hands (Silent Count 1.2.3.)??Stand Get up and blow your nose (no choking water). You can also use rhythmic breathing, take a deep breath ?? sink down ?? exhale through your nose ?? exhale to the surface ?? open your mouth to inhale, or you can exhale through your mouth.
Tips for not getting tired of swimming
First, the problem of choking.
In fact, the essence of the problem of choking is the problem of breathing through the nose. People who swim often have an instinct that as soon as the body enters the water (whether the head is on the water or underwater), the nose will not breathe. Just exhale, not inhale. This is the instinct that long-term swimming becomes. Since the novice has not yet reached it, he needs to force himself to change. The specific practice method is as follows.
The first step is to support yourself on the shore, give yourself a sense of security, and then open your mouth and inhale. The demonstration on the picture is wrong, you should bow your head so that after the water comes out, the water will not flow into your mouth. Remember to breathe in with your mouth. Don’t use your nose.
The second step is to lower your head, fill your mouth and nose with water, and then slowly exhale, exhale through your mouth and nose at the same time. Get used to breathing through the nose.
The third step is to master the rhythm, inhale through the nozzle, and exhale through the nose and mouth. Do this for five minutes after each launch. Basically three to five times, there will be no more choking problems.
There is also a common novice problem, tired, not swimming far, and insecure.
Many friends think that swimming not far is because of their lack of physical strength. In fact, it is not. The problem with swimming not far is that you are swimming all the time, as high as an athlete, but your posture is not in place. , not only swim very far, but also very tired. Then what should I do, learn to slide, after each breaststroke leg, the body is straight, slide for a while, when there is no power, in the next breaststroke leg. The practice method is as follows.
The first step is to push the ground to get a forward sliding force, which is equivalent to the effect of your breaststroke.
Step 2, try to relax as much as possible and free-ride forward.
A master can slide about 25 meters by pedaling three times. It can be seen that as long as you master the sliding, you will use the least force to swim the farthest distance. Some friends can’t get forward momentum by pushing on the ground, so they can get it by pushing on the pool wall first.