仰泳：转臂训练(Backstroke - Spin Drill)

小臭贝

Jeff Rouse is one of the greatest backstrokers of all time (3-time World Champion, 7-time NCAA Champion, former world record holder, and 1996 Olympic gold medalist). His favorite drill is Spin Drill. Take a look, try it for yourself, and you’ll understand why the Spin Drill rules. (To see Jeff’s backstroke from every angle, get yourself a copy of his DVD: Go Swim Backstroke with Jeff Rouse.)
杰夫·罗斯一直是一位杰出的仰泳运动员，获得过三次世界冠军，曾是七次全美大学生体育协会冠军，前世界纪录保持者，1996年奥运会金牌获得者。他最喜欢的训练就是转臂训练。亲身体验一下，你就会明白为什么转臂训练这么重要了。

Backstroke Spin Drill is one of the most FUN drills in swimming because it lets you do all the things you’re not supposed to do, and lets you do them in a BIG way. No splash? You want to be covered in spray when you do this drill. Stay hidden and balanced?Fugettaboutit.Look up?Rotate your hips?Soft, clean hand entry?No way!No time!
仰泳的转臂训练是一项非常有趣的游泳训练，用夸张的方法做你根本不会想到的事情。没有水花？训练时你必然周身都是水花。藏于水下保持平衡？才不是这样。向上看？转臀部？轻柔利落的手部入水？非也！非也！

In Backstroke Spin Drill, the key words are aggressive…fast…and quick. You want to move your arms through the recovery phase as fast as you can, and send your hands IMMEDIATELY into the catch.
仰泳转臂训练的关键词是“强烈”、“快速”、“敏捷”。双臂必须以最快速度复原，双手“立刻”开始抓水。

Why would you want to ignore all the rules? They’re good rules, of course, but sometimes you have to shake things up a bit to add a new dimension to your stroke. In backstroke, sometimes we spend too much time thinking about a soft, clean, and smooth hand entry. This is an OK thing to think about, but it can lead to a slow recovery, slow rotation, and over-reaching. The tendency is to let the hand “sit” on the surface of the water, when what you need to do is drive it THROUGH the surface and into the catch. Think of a golf or baseball swing. Would you stop your arms, or pause the rotation of your body, just before you hit the ball? No. You’d send everything THROUGH the movement until WAY after the ball has been struck. Letting the hand hesitate on the water in backstroke is the same as slowing your baseball swing to hit the ball.
为何要抛开所有仰泳标准？尽管仰泳标准很不错，但有时你得放手寻求游泳的全新领域。对于仰泳，有时我们过多地追求轻柔、利落和流畅的手部入水。追求这些并无不妥，不过可能会导致复原动作慢，转体慢，或伸臂过度。结果手位于水面上，而不是“入”水后抓水。联想一下高尔夫或棒球的击球动作，在即将击中球那一瞬间，双臂或转身动作会否停顿？当然不会。你必须一气呵成，把球击出。仰泳中手在水面停顿，就好比棒球击球时减力。

How to Do It:
如何训练：
1.Get ready to ATTACK! This drill is so intense that you should do it for only 12 1/2 yards, so remember: no more Mr. Nice Guy.
Forget all the rules and think AGGRESSIVE.
1、准备“进攻”！这一训练非常强烈，只需做12.5码（11.43米）。记住，训练里没有“好好先生”，忘掉所有的仰泳标准，只要记着“强烈”！

2. Push off on your back and come up right away (see, you’re already breaking one of the rules)! You should be SPINNING your arms before you get to the flags.
2、仰面出发，立刻出水（看，你正违反仰泳的标准）！旋转双臂，游到标记处。

3. When you come up, you should be WAY UP. You should feel as if you’re almost sitting in the water. Your head and shoulders should be completely out of the water and your eyes should be looking back at the wall, or at your feet.
To hold your body out of the water like this, you must do two things. First, you have to keep the arms moving very quickly. If you take too long between strokes, you’ll sink. Second, you need to send the hands THROUGH the surface of the water. This will send you up rather than forward, but remember: Don’t get hung up on rules. This drill is all about breaking rules to learn something valuable in your stroke. When it’s time to lie back in the water and settle into your “normal” stroke, you’ll have a better understanding of how to send the hands deep and hook into the water immediately.
3、出水时，要抬高身体，感觉好像坐在水里。头部与肩膀完全出水，眼睛看向出发点池壁或自己的双脚。
要保持身体出水状态，需注意两点。第一，移臂迅速。如果每次划臂间隔太长，身体就会下沉。第二，双手必须“入”水。比起前进，手部“入”水动作会使身体位置更易上升。记住，不要老是惦记着仰泳的标准。这一训练就是让你抛开标准，学会一些有价值的游泳技巧。当你再回过头来游“正常”的仰泳时，你会对如何使双手入水并快速抓水有更深刻的理解。

4. Get UGLY! Be BAD! This ain’t no time to worry about smoothness, flow, and grace. Grit your teeth, grunt, groan, and get MEAN. You can barely see the swimmer in these photos, right? That’s because HE’S CRANKING! Your goal is to spin your arms as FAST as you can. You can’t do this AND be smooth or graceful. You’ll be able to see this when you watch Jeff Rouse in the accompanying video clip.
4、真丑！真糟糕！赶快想一想流畅、漂浮和优雅！你得咬紧牙关，低吼一声，变得“更丑更糟”！你从没见过人这样游泳，是吧？因为“他是游泳狂人”！你的目标是用最快速度转动双臂，想都不要想流畅、漂浮和优雅。看看杰夫·罗斯在视频里的示范吧。
5. When you stop SPINNING, it’s always good to ease into a couple strokes of regular backstroke. As you return to a balanced body position, try to maintain the things you learned in the spin drill: fast, aggressive turnover and a deep, immediate catch with the hands.
5、转臂游结束后，最好放轻松游几下正常的仰泳。身体回到正常位置，尝试保持转臂训练里所学到的要点：快速、强烈的转臂，深入水、迅速的抓水。

Backstroke Spin Drill is an intense, fun drill for swimmers of all ages. Usually, the swimmers who do this the best have pink and red arms after the drill. Don’t worry…it only stings for a couple days. The lessons this drill can teach will last forever.
仰泳的转臂训练是一项强烈并有趣的训练，适合所有年龄的游泳者。训练效果好的游泳者，手臂会呈现粉红色。不用担心，刺痛几天后就会消失。但训练所得却是永远的收获。