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Secret Tip Legs - Stabilizing Force
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- čas přidán 4. 03. 2011
- The third episode of the Secret Tip Leg series is on "Stabilizing Force." When we counter rotate the body in Swimming as we initiate the pull, the counter rotation of the body creates a force out of our own motion that enables us to get more power out of the pull or distance per stroke. We complete that rotation with our strongest kick of our 6 beat kick. Here are some dryland exercises that we do at theraceclub.com... and drills we use to increase the power with Stabilizing Force.
Check out the next video in the Legs Series on "Inertia" here
theraceclub.com...
Please "Like" this video if you like it!
The first video in the Leg Series is: theraceclub.com...
The second video in the Leg Series is: theraceclub.com...
Watch videos and read our Aqua Notes blog for more secret swim tips on The Race Club website: www.theraceclub...
We love you ...your honest advise & continuous efforts to support is really appreciated...Thank you
Thanks! Appreciate your kind words.
Thank you! We look forward to seeing you in the Keys! Gary Sr.
one of the best videos i've seen lately related to swimming technique. thanks for that!
Hey, thanks for posting these.
All respect to you and thank you for the useful information... I swim in mediterranean sea everyday. In coming future I will try to come and visit your club for a week or so. Best Teacher and thank you again. :)
excellent swimming technique vid !!!
tres bien . bonne courage a vous
That's really great video!
yeah these are great, keep it up
awesome vid!!!!!
Thank you!
Los videos son muy interesantes pero me gustaria saber si se puede combinar trabajo en el gimnasio y luego realizar la rutina de entrenamiento en la piscina.
La combinacion, especialmente con Yoga y Natacion, es muy bien para mejorarse.
Amazing vídeo! Thanks! I would like to get That fin @4:44?
You can find those fins on our website at theraceclub.com/product/dmc-elite-fins/
@@theraceclub nop. The shape of those fins on the website is far away different from this video. This @4:44 are similar to alpha pro aqua sphere from MP. That's why I'm asking you about those Blue fins.
Yo nice vid guys
I have had several 'animated' discussions with other swimmers at my pool about how the 'spiral energy', as my Tai Chi instructor calls it, travels the length of the body in an action/reaction loop. Same thing as Bruce Lee's 1 inch punch, though he is pushing rather than pulling......
These are all what we refer to as coupling motions....one of the best kept secrets in swimming. Using the entire body to generate power.
Anyone who attends a Race Club camp becomes part of the Race Club family...wherever you are in the world.
I sent you Korean and English cc files for this video lesson.
please, check your e-mail.
as always, thx for sharing your knowlege, The Race Club.
Lee李이Sang相상 Hwa和화 why you do this?
Because he can :D
can be part of your team ?
+Rajesh Kumar Sure...just go on line and register for one of our camps. All campers...or private students become members of the Race Club Team.
What age do you recommend bringing your child to one of your camps?
Age 6-7
czcams.com/video/KpIIMfW-G04/video.html
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Secret Tip Legs - Stabilizing Force
비결 : 다리 - 안정화시키는 힘
Uploaded on Mar 5, 2011
by theraceclub
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Hi, I'm Gary Hall Sr. from the race club.
안녕하세요, 저는 The Race Club의 개리 홀 시니어입니다.
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I'd like to welcome you back to our secret tip of the week.
이주의 비결에 다시 오신 것을 환영합니다.
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For the last couple of the weeks, we've been talking about the importance of the legs in swimming.
지난 2주간, 수영에 있어서 다리의 중요성에 대하여 말씀드렸 습니다.
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And we're gonna continue with the third function of the legs this week, which is a stablizing force.
이번 주에는 이어 다리의 세 번째 기능인 안정화시키는 힘에 대하여 말씀드리겠습니다.
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And what would I mean by that? well,.
이게 무슨 뜻일까요? 글쎄요...
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When we rotate the body in swimming, or counter-rotate the body, as we initiate the pull
물을 당기면서, 몸통이 회전(또는 역회전)할 때,
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the counter-rotation of the body creates a force out of our own motion that enables us to get more power out of the pull, or more distance per stroke.
몸통의 역회전은 몸의 동작만으로 힘을 만들어내어, 당기기 할때 더 많은 파워, 즉 스트로크당 더 긴 거리를 가능하게 해줍니다.
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We actually complete that rotation with our strongest kick of the 6-bit kick.
실제로 우리는 6비트 킥 중 가장 강력한 발차기를 하면서 회전을 마칩니다.
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And so by making that kick which actually goes, because of the rotation, to the side a little bit,
몸통의 회전(rotation) 때문에 실제로는 약간 옆으로 가게 되는 이 킥으로 인해서,
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we're actually extending that counter force and enabling us get more power out of the end of our pull.
역방향 힘이 더 연장되어서 당기기의 끝부분에서 더 많은 힘을 얻을 수 있습니다.
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So the third function of the legs is to create a longer and better ability to get power out of our pull. And it enables us to swim faster.
발차기의 세번째 기능은, 당기기를 통해 힘을 얻는 것을 더 길게 더 강하게 해줍니다. 이를 통해서 더 빠른 수영을 할 수 있습니다.
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The ability to create a strong stablizing force begins with having a strong core, and having strong legs.
안정화시키는 힘을 강하게 하는 것은 강력한 코어 근육과 강한 다리근육으로부터 시작됩니다.
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It is the rotation or the counter-rotation of the body, and strength of the kick that creates this force that enables us to pull strong.
당기기를 강하게 해주는 이 힘을 발생시키는 것은, 몸통의 회전과 역회전, 그리고 강한 발차기입니다.
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Sabir Muhammad is using some of our favorite core strengthening exercise here the Ab Wheel
사비르 무하마드가 우리가 좋아하는 코어근육 강화운동인 앱휠(Ab Wheel)을 하고 있습니다.
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Stands out fully.
완전히 밀었다가.
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Pulls it back in.
제자리로 당겨옵니다.
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The throwback with a medicine-ball uses both the core and the upper body.
메디볼(medicine ball) 던지기는 코어와 상체를 동시에 사용합니다.
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First with two hands, trying to throw the ball quichly back.
처음에는 두 손으로, 공을 재빨리 되돌려 던지려고 노력합니다.
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and then second with one hand with a 10 pound med-ball,
나중에는 한 손으로 합니다. 10 파운드(4.52 kg) 메디신볼을 이용하여,
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creating balance and strengthening the core at the same time.
코어근육의 강화와 균형을 동시에 얻습니다.
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With the hands raised over the shoulders, a straight leg kick can be a great way to strengthen your core and ab muscles, also strengthening the leg muscles.
두 손을 어깨 위로 올린 채로 하는 쭉 뻗은 발차기는 코어와 복근, 또한 다리근육을 강화하는 좋은 방법입니다.
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The knee-high jump is another way to build strong legs, lifting the arm simultaneously with these jumps.
팔을 들면서 동시에 점프하는, knee-high jump를 통해 다리를 강화할 수 있습니다.
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One way to appreciate how importnat the legs are, to create the stablizing force which enables us to pull stronger and swim faster, is to eliminate the legs.
안정화시키는 힘을 발생시키는 다리의 역할이 얼마나 중요한 지 알아보기 위해서, 다리의 움직임을 제한합니다.
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With this band around his ankles, Daniel Hong swims.
발목 둘레에 밴드를 하고서, Daniel Hong이 자유형을 합니다.
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And you notice he cannot get much power out of each stroke.
각 스트로크 마다 그렇게 많은 힘을 내지는 못하는 것이 보이시죠?
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Underwater you see the legs are dragging. There's no lift.
수중에서 보면 다리가 끌리고 있습니다. 전혀 들어 올리지 못합니다.
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His body position is poor.
몸통의 자세가 나쁩니다.
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Because he has no kick or substantial rotation of the body, there is very little counter-force to create power.
발차기가 없어 몸통의 회전이 없으므로, 힘이 작용하게 해주는 대항력(counter force)이 거의 없습니다.
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Contrast that was one of America's and world's greatest sprinter Nathan Adrian
전미, 전세계적으로 가장 잘난 스프린터인 Nathan Adrian 이 Daniel Hong과는 대조적인 모습을 보여줍니다.
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He does very simple drill here where he kicks on a side.
간단한 훈련인 옆으로 기대어 발차기를(kicks on a side) 하고 있습니다.
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One of the most important features of using legs is learning to kick to your side .
다리를 이용하는 가장 중요한 부분중의 하나인 옆으로 차는 것을 배워야 합니다.
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In the middle of the pool he takes a single arm stroke,
수영장 한가운데에서 한 팔 스트로크(single arm stroke)를 시전하면서,
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whereby he feels a tremendous amount of power through the counter-rotation of his body and through the kick.
몸통의 역회전과 발차기를 통해 엄청난 양의 파워를 느낍니다.
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Here he holds very streamlined position into the wall with very strong kick.
이제 강한 발차기를 하면서 매우 유선형인 자세로 벽에 도착합니다.
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Nico Messer demontrates one of our favorite drills for kicking on your side.
Nico Messer 가 제가 좋아하는 훈련 중의 하나인 kicking on a side 를 시전합니다,
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holding the head in down position, getting into the vertical position kicking in one side.
머리는 아래에 두고, 옆으로 발차기를 하면서, 몸통을 수직으로 세우고서,
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while simultaneously holding the hand out and front putting downward pressure on a pullbuoy.
동시에 손은 앞으로 뻗어 풀부이를 누르면서.
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This enables you to get a sensation of pushing down, but gets one into a vertical position, while learning to kick on your side.
이 훈련은 손을 누르는 느낌을 갖게 해주는 동시에, 몸통을 수직으로 세우면서, 옆으로 차는 법을 배우게 합니다.
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Once again we see Nathan Adrian, using the 6-kick one stroke drill.
다시 Nathan Adrian이 6-kick one stroke drill(발차기 6번에 한번 스트로크)을 하고 있습니다.
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Look at the tremendous power that he generates, as he comes over the top with his recovering arm.
리커버리 하는 팔이 위로 들어 올려지는 순간에, 그가 만들어내는 엄청난 파워를 보십시요.
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But what happens underneath the water is most important.
하지만 보다 중요한 것은 물속에서 일어납니다.
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Here you can see under water is Nathan makes tremendous counter rotation atop kick that enables him to generate a lot of power.
Nathan 이 발차기를 통해 엄청난 역회전을 하는 것을 보실 수 있습니다. 이를 통해 많은 양의 파워를 생성합니다.
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Here I use the same drill that Nathan does, but this time I put a paddle on one hand and a fin on the opposite foot.
Nathan이 한 드릴을, 이번에는 (Gary Hall Sr.)제가 한 손에는 패들을 반대쪽 발에는 오리발을 끼고 하고 있습니다.
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The fin and the paddle enable me to feel more pressure, and more power and this counter-rotation and the finer kick than without it
오리발과 패들을 끼게 되면, 보다 많은 압력, 보다 강한 힘, 그로 인한 역회전과 더 예리해진 발차기를 느낄 수 있습니다.
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The great way to get the sensation of power that you can develop from using a proper rotation and a proper kick in the free style.
적절한 회전과 적절한 발차기를 통해 만들어낼 수 있는 파워에 대한 느낌을 갖게 해주는 좋은 방법이,
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Same drill from above using a hand paddle on one side and fin on the other
한 손에는 패들, 반대편 발에는 오리발을 사용하는, 앞에 나온 훈련과 같은 훈련입니다.
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As I swim without the paddle through the fin, you can see, how the legs change directions,
패들과 오리발 없이 수영하는 저를 보면, 다리의 방향이 어떻게 바뀌는 지 아시게 됩니다,
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first rotating to the left,
처음에는 왼쪽으로 회전하고,
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and then to the right.
그 다음에는 오른쪽으로 회전하고.
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You can see that very little of the kick is actually straght up and down, and that most of the kick occurs to the side.
똑바로 아래위로 차는 발차기는 얼마 되지 않고, 대부분의 발차기는 옆을 향해 차면서,
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and generates this tremendous force.
엄청난 힘을 일으키는 것을 볼 수 있습니다.
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Perhaps the best way to see that is from behind.
아마도 뒤쪽에서 보면 가장 잘 보일 것입니다.
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I want you to notice that at the end of my pull, how that simultaneously occurs with the most(x) the strongest and the most powreful kick of the three kicks in each pull.
팔로 당기기(밀기)의 끝부분과, 각 스트로크에서 하는 세 차례의 발차기 중 가장 강하고 파워풀한 발차기가 동시에 일어난다는 사실을 눈치채기 바랍니다.
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Tremendous ankle flexibility, a quick kick, a rotation of the leg and the core translates into a fast swim.
발목의 엄청난 유연성, 빠른 발차기, 다리의 회전 그리고 강한 코어를 통해 빠른 자유형을 할 수 있습니다.
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video : Richard Hall
narrator : Gary Hall Sr.
비디오 : Richard Hall
해설 : Gary Hall Sr.
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Athletes :
Sabir Muhammad Nathan Adrian
Nico Messer Denice Hong
Gary Hall Sr Dorothy Hong
Luis Santiesteban Daniel Hong
시범선수 :
Sabir Muhammad Nathan Adrian
Nico Messer Denice Hong
Gary Hall Sr Dorothy Hong
Luis Santiesteban Daniel Hong
한글자막 : 이상화(sanglostfield@gmail.com)