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Swimming Training Program Secret Tip Legs - Lift
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- čas přidán 14. 08. 2024
- Swimming Training Program secret: The second function of the Legs in Swimming is Lift. It is one of the most forgotten components of Swimming that we teach at theraceclub.com... yet it is one of the most important ones. Learn why Lift is so important from the Race Club summer swimming camps. The first video in the Leg Series is: theraceclub.com...
Check out the third function of the legs "Stabilizing Force" here: theraceclub.com...
The fourth 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...
An incredibly useful and informative video. Thank you!
Thank you..A real gift for swimmers at whole world.
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Hi, I'm Gary Hall Sr. from the Race Club.
안녕하세요, 저는 the Race Club의 Gary Hall Sr. 입니다.
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I'd like to welcome you back to the secret tip of the week.
이 주의 비결을 시청해주시는 것에 대해 다시 한 번 감사드립니다.
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Last week, we talked about the importance of the kick in swimming.
지난 주에는 수영에 있어서 발차기의 중요성에 대해 이야기했었습니다.
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And the first function of the kick was propulsion.
첫 번째로 말씀드린 발차기의 기능은 "추진력"이었습니다.
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This week, we're gonna talk about the second function of the kick, which is Lift.
이번 주에는 발차기의 두번째 기능인 "들어올리기"에 대하여 이야기하겠습니다.
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Lift is one of the most forgotten components of swimming, and yet one of the most important ones.
"들어올리기"는 수영에 있어서 가장 기억되지 않는 요소이지만, 여전히 가장 중요한 요소들 중의 하나입니다.
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Why is it so important?
들어올리기가 그렇게 중요한 이유는 무엇일까요?
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Well, it has to do with Drag.
글쎄요, 그것은 저항력과 관련이 있습니다.
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Remember we're in water while swimming, we're also on the surface
수영하는 동안 몸은 물 속에 있지만, 또한 일부는 수면 위에 있다는 것을 기억하실 겁니다.
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And the higher we are on the surface, the more of... is in the air, and the less is in the water.
수면 위로 보다 높이 있을 수록, 더 많은 부분이 공기 중에 있게 되고, 더 적은 부분이 물 속에 있게 됩니다.
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And that makes this much faster when we can move through air, than through water.
물 속에서 움직일 때보다, 공기를 가르며 움직이는 것이 훨씬 빠릅니다.
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Good example of the power of lift is 1969 the outlawed salt water world records.
들어올리기의 강력함에 대한 예는 1969년에 금지된 소금물에서 이루어진 세계기록들입니다.
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Because the additional floatational buoyancy, get from the salt, actually makes you a lot faster in the water.
소금물에서는 부력이 더 증가하기 때문에, 실제로 더 빨리 수영할 수 있습니다.
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Same can be said of wetsuits when you wear a wetsuit in the water.
물속에서 슈트를 입을 경우에, 슈트에 대해서도 똑같은 말을 할 수 있습니다.
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So every milimeter of lift you get in the water can make the significant reduction in drag.
즉 물속에서 1 밀리미터라도 더 들어올려지면, 저항력을 상당히 줄일 수 있습니다.
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And there're two things that really lift this in the water. One are the legs.
물 속에서 수영할 때에 몸?을 들어올리는 것에는 두가지가 있는데, 그 중 하나는 다리입니다.
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And the second is the beginning of front part, or the front quadrant, the entry and the downward push of the arm pull.
다른 하나는 전방의 시작부분, 또는 전사분면, 즉 팔 스트로크 중 입수(entry)와 하방 밀기(downward push) 부분입니다.
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You cann't have big feet.
발이 크지 않을 수도 있습니다.
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You can have a very slow kick.
매우 느린 발차기를 할 수도 있습니다.
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But you can still get a lot of lift out of the kick.
하지만 여전히 발차기를 통해 많은 양을 들어올릴 수 있습니다.
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So lift is very important.
그런고로 들어올리기는 매우 중요합니다.
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Even if you use just the 2 bit kick, you're still going to get significant lift.
단지 2 비트킥을 사용할 뿐이더라도, 상당한 크기의 들어올리기를 얻을 것입니다.
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So, you have to remember that even though you're not a great kicker,
그러므로, 발차기를 잘하는 사람이 아니더라도 여전히,
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you still need to learn to use the legs and use them very stronger.
다리를 잘 쓰는 법을 배워서 강하게 찰 필요가 있다는 것을 기억하십시요.
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Developing a strong kick requires both strength and flexibility.
강한 발차기를 개발하기 위해서는 힘과 유연성 둘 다 필요합니다.
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Here're some of the exercises we use at the race club.
the race club 에서 사용하는 몇가지 운동법을 소개합니다.
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Beginning with a simple calf stretch, pushing up, stretching the calf, working the calf.
단순한 종아리 스트레칭부터 시작합니다. 들어올려서, 종아리를 스트레칭하고, 종아리를 훈련합니다.
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Here are simple jump.
단순한 뜀뛰기입니다.
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Slightly knee bent.
무릅은 약간 구부리고.
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Pushing off the grass.
잔디를 밀어내고.
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Getting up. Repeating.
반복해서 뜁니다.
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Here's the flexibility exercise that we use, which is
우리가 사용하는 유연성 운동입니다.
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where we sit on top of the feet with knees extended up into the air.
두 발을 깔고 앉아 무릅을 높이 들어 근육을 늘립니다.
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You notice that some of the athletes can get the knees up higher,
어떤 선수들은 무릎을 높이 들어 올릴 수 있어서,
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and that have great flexibility like Daniel, who extends the knees very high,
Daniel 같은 선수는 유연성이 대단해서, 무릎이 아주 높이 올라가지만,
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and the other sister cann't elevate it as much.
다른 여자 선수들은 그만큼 올리지는 못합니다.
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Here is simple knee bend, where the squad goes down, using the calf and using the quadriceps muscles.
종아리와 대퇴사두근을 이용하는 무릎굽히기입니다.
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Now we're seeing a basketball jump.
농구 점프를 보고 있습니다.
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The basket ball jump. We bring the knees outside elbows, elevating them, trying to get as high off the ground as possible.
무릎을 팔꿈치 바깥쪽으로, 될 수 있는 한 높이 들어올리면서 뜁니다.
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Here's simple leg lunges. We don't touch the ground with the knee.
단순한 런지입니다. 무릎이 땅에 닿지 않습니다.
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We keep the upper body straight, hands on the hips, strengthening the quadriceps
상체는 곧게 유지하며, 양손은 허리에 두고, 대퇴사두근을 강화합니다.
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Here we do it in an outward direction to either side, again stretching the calves, strengthening the quadriceps.
양쪽 바깥쪽으로 번갈아가며 런지를 합니다. 종아리를 스트레칭하고, 대퇴사두근을 강화하면서.
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This is an on line skating strength for the legs for week(??),
다리를 강화하기 위한 스케이팅 연습입니다.
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go from side to side, deep knee bend,
양쪽을 번갈아 가면서, 무릎을 깊이 굽힙니다,
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keeping the body weight down,
무게중심을 낮게 유지하면서,
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extending the leg from one side to the other
한 쪽에서 다른 쪽으로 다리를 뻗으면서
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as far out as we can making a deep jump.
될 수 있는 한 멀리 낮게 점프합니다.
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Now I'm demonstrating the 2-bit kick with a freestyle.
제가 2 비트킥 자유형을 보여드리고 있습니다.
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Whereby you need as fast turnover high stroke rate,
이 경우 팔을 빠르게 회전시켜 스트로크 속도를 높여야 합니다.
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but you can see that I get enough kick to elevate my legs and kicks at the surface.
그럼에도 보시다시피 다리가 수면위로 올라가서 발차기를 할 수 있을 만큼 충분한 들어올리기가 됩니다.
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It's not a strong propulsion type of kick.
2 비트킥은 강한 추진력이 있는 발차기는 아니지만,
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But it is enabling me to get my legs elevated.
두 다리를 충분히 들어 올릴 수 있어서,
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And it's used often in a long distance swim and open water swim very effectively particularly with a wet suit.
장거리 수영과 야외 수영에서 자주 사용되고, 특히 슈트를 입고 수영할 때에 아주 효과적입니다.
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You can see that I can get significant amount of lift,
한 스트로크당 한 회의 킥을 통해서도,
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with one kick with each arm stroke.
상당한 양의 들어 올리기가 가능하다는 것을 보실 수 있습니다.
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You also notice that as the kick goes down, the opposite hand enters.
아래쪽으로 발차기를 시작할 때에, 반대편 손이 입수하지만,
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But it's timed so that the kick occurs at the end of the same arm pull to help the stabilizing force.
타이밍은 그 손으로 당기는 끝 부분에서 같은 쪽의 발차기가 이루어져서, 안정화시키는 힘이 발생합니다.
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Now you can see, as I go from slow to fast
보시는 것처럼, 느린 속도에서 빠른 속도로 전환할 때에,
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and I throw more of 6 bit kick and in higher stroke rate,
즉 6 비트킥에 가깝게 발차기를 하고 스트로크 속도를 높여감에 따라,
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how the body can elevate and get higher in the water and with that reducing drag.
몸통이 들어 올려져서 물 속에서 더 높아지면서 저항력이 줄어듭니다.
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Here I go from a low body position in the water to high body position.
즉, 물속에서 몸통이 낮은 위치에서 높은 위치로 들어올려집니다.
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Nico is demonstrating the other side of the lift which is the front end of the pull.
Nico 선수가 또 다른 들어올리기인 스트로크의 전방 끝부분을 시범보이고 있습니다.
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As he pushes his hand forward, it acts as airplane wing and elevates him.
손을 앞으로 밀어냄에 따라, 팔이 마치 비행기의 날개인 것처럼 베르누이 효과를 일으켜서 그를 들어올립니다.
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And it puts a downward force, before the hand turns and moves backward to provide propulsion.
추진력을 일으키기 위해 손을 돌려서 뒤로 움직이기 전까지, 또한 손이 아래 방향으로 누르는 힘에 의해 들어올리기가 발생합니다.
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Here you can also see the strong down kick that Nico has here to elevate his legs.
Nico 선수가 강력한 발차기를 통해 다리를 수면 위로 들어 올리는 것을 보고 계십니다.
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Butterfly is particularly important to get lift.
접영에서는 특히나 들어 올리기가 중요합니다.
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Because if the legs die or they don't get lift and they drop, the drag coefficient goes up tremendously.
다리가 움직이지 않거나 충분한 들어 올리기를 얻지 못하여 아래로 떨어지는 경우, 저항 계수가 급격히 올라가게 됩니다.
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So it's very important to have strong kick in butterfly to help keep the body horizontal.
그러므로 접영에서 강력한 발차기를 통해 몸 전체를 수평으로 유지하는 것이 매우 중요합니다.
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Nico pushes down hard with both feet,
Noco 가 양발을 이용해 강하게 아래로 밀면서,
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keeping his head down elevating the hips,
머리는 들지 않고 엉덩이를 들어올리고,
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elevating the legs, keeping the body in a very horizontal plane.
다리를 들어 올려서, 몸 전체를 아주 수평인 평면 상에 유지합니다.
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Now he is pushing more up and down going faster,
이제 보다 강하게 아래 위로 밀면서 속도를 높입니다,
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pushing to both directions, but still getting a lot of lift in the down kick.
양방향으로 밀어내면서도, 여전히 아래로 차는 킥을 통해 많은 양의 들어올리기를 얻어냅니다.
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When you see Nico do butterfly from above you realize
수면 위에서 Nico 가 접영을 하는 모습을 관찰하면,
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that it's the strong kick that enables him to keep this horizontal position,
강력한 발차기를 통해 몸을 수평 위치에 유지시키고,
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and not have to elevate his shoulders in order to get the breath.
그럼으로써 호흡을 위해 어깨를 들어올릴 필요가 없어진다는 것을 알 수 있습니다.
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He tries to lift the neck, keeping the shoulders down, keeping the body on a horizontal plane
호흡할 때에 목을 들고, 어깨는 낮게, 몸통은 수평면 상에 유지합니다.
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Now he is going faster but you see the strong kick that elevates his hips
이제 속도를 올립니다. 보다시피 강력한 발차기가 엉덩이를 들어 올리고
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keeps his body high on the surface and enables him to go fast.
몸통을 수면 위로 높게 유지하여, 빨리 갈 수 있게 하는 것입니다.
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From underwater you see the strength of his kick as he pushes down
수중에서 보면, 보시다시피 턱을 붙이고 아래로 미는 강력한 발차기가
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tucks the chin down elevates the hips
엉덩이를 들어 올리면서
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keeps the legs at the surface where they need to be.
다리를 바람직한 위치인 수면 가까이 유지시킵니다.
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Backstroke is a little different from the standpoint getting lift.
배영은 들어 올리기를 얻는다는 관점에서 약간 다릅니다.
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in that it's the down part of the kick, not the up kick that creates the lift.
들어 올리기를 일으키는 발차기의 방향이 다른 영법과 다르다는 면에서.
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So in order to do backstroke effectively, you have to learn to kick hard in both directions.
그러므로 배영을 효과적으로 하기 위해서는, 양쪽 방향으로 다 강하게 발차기 하는 것을 배워야 합니다.
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Dorothy Hong here kicks hard in the down kick in order to elevate her legs,
Dorothy Hong이 아래 방향으로 강하게 차서 다리를 들어 올립니다.
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but she also gets more propulsion from the upside of her kick.
또한 그럼으로써 위로 차는 킥을 통해 더 많은 추진력을 얻습니다.
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But she needs to use both hard down kick and up kick in order to swim fast.
배영을 빠르게 하기 위해서는 아래로 차는 발차기도 위로 차는 발차기도 다 같이 강해야 합니다.
So what can be done if you have slight scoliosis. Doing physical therapy for strengthing but I can't seem to get my body straight in the water while kicking.
+xfiler2013 Keep the body as straight as you can! One of the fastest freestylers in the USA in the 90's was Jon Olsen, who has rather severe scoliosis.
dolphin kick is called the fifth stroke...and is perhaps more important than any individual stroke as it is now needed in all four strokes in order to swim fast.
Mr. Hall, Im 13 years old 6feet 1in. I was wondering if I should be doing weights. And do weights improve swimming?
Weights certainly do help with swimming becuase you will get more strength overtime. You can also use weights concentrating on your legs so you can get a better kick.
Absolutely! We recommend dryland starting at a very early age
Thank s coach
👍
Great tips thanks!
You are welcome! Find many of our videos on Lanes 2 and Lanes 3 in www.theraceclub.com.
Great!
Would doing squats with weights in the weight room help as well?
Squats will help primarily your starts, turns and breaststroke kick. Won't do much for free or dolphin kick.
Thanks
Thanks!!
GREAT DOLPHIN !!!!
Nice....sir keep sending this type video from india
We will!
Any club @ india?
Thx ! You're great
our pleasure!
I'am will try like this.
Hmm, I had a subtalar arthrodesis on my right foot (bones were fused) and I worry some of the flexibility drills might "break" my foot. Anyone have any thoughts on that?
Proceed slowly and steadily with plantar flexibility exercises. They work but may be restricted by your anatomy and scarring (fusion). You may not be able to achieve any significant change in your ankle flexibility with your condition.
Hey is it better to do kick sets with a kick board or without. P.S. Your all amazing kickers
This might seem very late but if you do it with kickboards, it will be much easier to focus on your legs but your form will be horrible. Without a kickboard will slow you down, make it harder to breathe, and slow you down, but is overall better for you. Another way to do it is to just lie on your back and flutter kicks like you would doing backstroke but without the stroke. Hope this helps!
After watching this videos i realized ny legs are still weak (shame on me) and thats why my freestyle isnt as fast as i'd like.
Is there any video or list of videos with core/legs exercises? That would help me a lot
check out our website videos at www.theraceclub.com
Thnx ...🇮🇳🙏
Our pleasure.
I prefer kicking with snorkel and alignment board....or underwater in streamlined position. I do not like conventional kickboards
what exercises should be done by swimmers at home during lockdown when pools are closed?
how do you do it
practice!
fly seems to make more since to me than the other strokes.
?Tough stroke...fly.
damn my acl reconstruction, I can't do many of these with my right leg
+Elizabeth Jessop Don't put it to the test! Be careful.
your fary helpful
Thank you! Glad you enjoyed it.
4:30 terrible catch. high elbow practice is needed.