跟讀練習: Smooth swimming step by step - 通過影片學習英語口語
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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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關於本課
在本課中，我們將通過練習學習如何有效地游泳，尤其是自由泳（前爬）。你將掌握一套簡化的技巧，這些技巧能幫助你在短時間內提高游泳的流暢性和效率。通過這段大約20到30分鐘的練習，你將能夠掌握至少一種手法，讓你的游泳看起來更專業、更有節奏感。
關鍵詞彙與短語
- 自由泳 (freestyle)：一種游泳姿勢，手臂交替前後划水。
- 兩拍踢 (2 beat kick)：游泳中每次划水一腳踢。
- 水波 (splashing water)：游泳時不必要的水花，不夠流暢。
- 平衡問題 (balancing problems)：保持身體在水中的水平狀態的困難。
- 同步 (synchronize)：協調手臂和腿部的動作。
- 流暢 (smooth)：描述游泳時的輕鬆和無摩擦感。
- 技術 (technique)：完成游泳動作所需的技能和方法。
- 延展 (glide)：在水中保持的輕鬆前進狀態。
練習技巧
在觀看這段影片時，建議你嘗試 英語影子跟讀 (shadowspeak)。模仿影片中的講解，保持與影片相同的語速和語調，可以有效提高你的英語口語能力。在觀看時，注意以下要點：
- 儘量與講解者的語速保持一致，適當暫停並重復短句，確保你能準確跟上。
- 注意講解者的發音和重音，這有助於提高你的聽力理解和發音能力。
- 可以選擇在 看YouTube學英語 的過程中，停下影片練習你自己的流暢度，再繼續觀看。
- 重視每個技巧細節，如腿部的同步和呼吸的節奏，這將直接影響到你的游泳效率。
- 定期複習與練習這些新技術，並記錄每次練習的感受與你的進步。
通過以上的技巧和關鍵詞彙，你能夠更好地在游泳的同時提升英語口語能力。利用 shadowing site 進行練習，將會使你在語言學習的旅程中更加順利。
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | have never done · you've done |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | are optimized · be synchronized |
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。