Практика Shadowing: Smooth swimming step by step - Изучайте разговорный английский по видео
Создание урока...
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on this video I’ll show you set of exercises that take around 20 to 30 minutes and will help you start swimming like this.
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By the end of the video you’ll know how to do at least one stroke that looks and feels like these ones.
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This video has 5 parts: This 100 meters freestyle swimming demonstration.
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5 key points of the theory of this freestyle swimming technique.
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5 Common problems when trying to swim like this.
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Exercises to help you swim smoother in 5 steps.
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A Giveaway.
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Theory Basics There are many ways to swim freestyle or front crawl.
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This way is efficient and moderately fast.
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From now on we will call it arrow freestyle.
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The key of the technique is that there are not a lot of extra movements, the only movements there are, are optimized to help you move forward.
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I did a total of 50 strokes in 100 meters.
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It’s almost catch up swim.
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(Catch up is a popular drill used by coaches to help swimmers glide and make their body longer.) The kick is a 2 beat kick.
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Which means 1 kick per stroke.
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This helps save up energy since the legs have big muscles that use a lot of energy and oxygen.
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Advantages and disadvantages of the arrow freestyle technique: This is by no means the fastest way to swim but when you perfect it, it can be pretty fast.
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Once you start swimming and practicing with this arrow freestyle technique you can build up a lot of endurance and you’ll be able to swim long distances at a constant pace.
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That is why this technique is often used by open water swimmers and long distance pool swimmers in the middle part of their swim.
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It may seem easy to swim like this but it does take effort, specially if you are not used to it.
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Pros It can be pretty fast .
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Build up endurance.
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Constant pace over long distances.
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Cons: - Not the fastest Not easy takes time and effort 5 Key points: The legs need to be synchronized with the arms.
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You kick down with your right leg at the same time that your right arm is pulling.
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The body needs to be as horizontal as possible.
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Your legs need to be very straight.
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Your breathing needs to be quick.
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Breathe faster than me for optimal results.
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Your arm should always wait for the opposite arm to almost finish before it starts moving.
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Specially when you are breathing.
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Since your arms are producing most of the forward movement, they should be very efficient- meaning: high elbow (vertical forearm as soon as possible), using the rotation to pull with bigger muscles and having barbie hands.
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Common problems You should expect 5 things to be your main obstacles: Legs kicking fast instead of 2 beat kick.
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Splashing water, instead of smooth swimming.
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Not enough glide.
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Balancing problems (difficulty maintaining a horizontal position).
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Kick and pull not synchronized.
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Exercises to help you fix them One stroke at a time.
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If I told you to swim at this pace with this technique and you have never done it, you would probably think that I am asking too much.
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But if instead I asked you to spend 20 to 30 minutes trying to do just one stroke that looked and felt like this, you’d probably be up for the challenge.
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So let’s do that.
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One arrow stroke.
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Why only one stroke?
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Many coaches try to correct technique while swimmers are at full speed swimming many laps.
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This is probably the worst time to try and correct technique since you are tired, focused on other things and probably in autopilot.
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At least in the beginning of changing your technique or trying out a new one, we believe that you need to slow things down and break things into manageable pieces.
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Then build your technique while you put together those small pieces.
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What does it take?
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This arrow freestyle looks easy but you’ll actually need to master 5 things.
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And you can improve 4 out of those 5 things in just 20 to 30 minutes with the exercises I am about to show you.
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1 - Balance You need your body to be horizontal.
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You need your legs not to sink.
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This is a bit easier if you are moving, kind of like riding a bicycle.
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Practice this: push off and stay still.
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Keep gliding with that horizontal balance by pushing your chest down and having a tight core and tight legs.
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2- Mobility This is unfortunately the one that you won’t be able to fix quickly.
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In order to put your forearm like this you need to be able to move your shoulder like this and like this.
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Stop this video and try to put your arms like this.
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If you can’t you’ll need to do these stretches daily for a few weeks.
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3- Control We naturally have a tendency to move our legs fast in order to move faster.
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But for this technique you need to control that tendency.
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You need very straight knees and pointing toes.
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You only bend them when you kick down once every stroke, and you never stop the plantar flexion.
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This is relatively easy to correct.
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To force yourself to stop kicking like crazy put on a pullbouy between your feet, or a kickboard or wrap a stretch band around your ankles.
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Anything that stops you from kicking.
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And swim 4 x 25 like this.
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4- Listenning A good hand entry should sound like this… one kick per stroke sound likes this … If you hear this instead … it means that you are doing something wrong.
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Find out what it is and do 4 to 8 x 25 listening carefully to try and swim smoother.
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Then listen to your sense of touch.
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We have a lot of nerve ending in our skin, use them by feeling how the water moves around you.
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Around your hands and around your torso.
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Feel the pressure agains the top of your feet when you kick down.
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Notice that feeling of knife through butter when you have pointing toes.
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Feel how the forearm uses leverage to move you foreword when it is perpendicular to your body.
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Do 2 x 25 focusing on one part of the body: hands, forearms, torso, feet - for a total of 8 x 25.
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5- Coordination The final step is to coordinate the previous 4 steps.
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One arrow freestyle stroke like this is all that we are going for right now, remember?
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Push off as horizontal as possible and feel the water speeding up on your skin and then slowing down as you start to lose speed.
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Before you stop moving pull water with your forearm trying to have it as perpendicular as possible and glide on the side of your torso.
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At the same time that you are doing your powerful pull, your leg of the same side of your body should be kicking down quickly.
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What’s next?
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If you can coordinate at least one stroke and one kick on arrow freestyle, while the other side of your body doesn’t move, you’ve done the hard part.
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The next time you practice you’ll try to go for two arrow strokes.
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One on each side.
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You may stop after each cycle.
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Then you can start connecting them in a row.
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After that your next challenge will be to learn when and how to breathe.
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And if you want to swim 100 meters in 1:09 with this technique in a 25 meter pool, you’ll also need to learn underwater kicks and flip turns.
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Об этом уроке
На этом уроке вы будете практиковать техники плавания в стиле "стрела" с акцентом на правильное дыхание, синхронизацию движений рук и ног, а также управление темпом. Урок включает в себя упражнения, которые помогут вам улучшить ваши навыки плавания, сделать движения более гладкими и эффективными. В конце урока вы сможете выполнять хотя бы один стиль плавания, который будет выглядеть и ощущаться так, как представлено в видео. Благодаря регулярной практике, вы сможете значительно улучшить свое произношение английского, используя метод shadow speech, что будет очень полезно для вашей практики разговорного английского.
Ключевой словарь и фразы
- Фристайл - стиль плавания, где тело движется вперед за счет чередования ударов ног и потягиваний рук.
- Синхронизация - согласование движений рук и ног для более эффективного плавания.
- Гладкое плавание - плавание без лишних всплесков и прерываний.
- Долговечность - способность плавать на длинные дистанции, сохраняя постоянный темп.
- Упражнение "стрела" - специальное задание для развития техники плавания.
- Проблемы с балансом - трудности в поддержании горизонтального положения тела в воде.
- Дыхание - важный аспект плавания, который необходимо оптимизировать для улучшения результатов.
- Дробный удар - техника, при которой ноги двигаются один раз за один цикл гребка.
Советы по практике
Чтобы максимально эффективно использовать методы, предложенные в видео, постарайтесь следовать рекомендуемым упражнениям медленно и осознанно. Начинайте с медленного темпа, позволяя вашим мышцам привыкнуть к новым движениям. Используйте метод shadow speech, повторяя за диктором, чтобы улучшить произношение английского. Поскольку видео имеет определённую скорость и тон, обращайте внимание на интонацию и ритм речи. Регулярная практика этих навыков может значительно улучшить ваш разговорный английский и помочь вам уверенно общаться. Кроме того, прослушивание и повторение ключевых фраз помогут вам запомнить их и использовать в будущем, что станет важным шагом в учении английского с YouTube.
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | have never done · you've done |
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | are optimized · be synchronized |
| Глагол + -ing enjoy, keep, stop… + -ing — глаголы, после которых идёт форма на -ing | start swimming · starts moving · Keep gliding |
| Совет с «should» should + глагол — сказать, что стоит сделать | should always wait · should be · should expect |
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.