跟读练习: Smooth swimming step by step - 通过视频学习英语口语

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.

By the end of the video you’ll know how to do at least one stroke that looks and feels like these ones.

This video has 5 parts: This 100 meters freestyle swimming demonstration.

5 key points of the theory of this freestyle swimming technique.

5 Common problems when trying to swim like this.

Exercises to help you swim smoother in 5 steps.

A Giveaway.

Theory Basics There are many ways to swim freestyle or front crawl.

This way is efficient and moderately fast.

From now on we will call it arrow freestyle.

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.

I did a total of 50 strokes in 100 meters.

It’s almost catch up swim.

(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.

Which means 1 kick per stroke.

This helps save up energy since the legs have big muscles that use a lot of energy and oxygen.

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.

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.

That is why this technique is often used by open water swimmers and long distance pool swimmers in the middle part of their swim.

It may seem easy to swim like this but it does take effort, specially if you are not used to it.

Pros It can be pretty fast .

Build up endurance.

Constant pace over long distances.

Cons: - Not the fastest Not easy takes time and effort 5 Key points: The legs need to be synchronized with the arms.

You kick down with your right leg at the same time that your right arm is pulling.

The body needs to be as horizontal as possible.

Your legs need to be very straight.

Your breathing needs to be quick.

Breathe faster than me for optimal results.

Your arm should always wait for the opposite arm to almost finish before it starts moving.

Specially when you are breathing.

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.

Common problems You should expect 5 things to be your main obstacles: Legs kicking fast instead of 2 beat kick.

Splashing water, instead of smooth swimming.

Not enough glide.

Balancing problems (difficulty maintaining a horizontal position).

Kick and pull not synchronized.

Exercises to help you fix them One stroke at a time.

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.

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.

So let’s do that.

One arrow stroke.

Why only one stroke?

Many coaches try to correct technique while swimmers are at full speed swimming many laps.

This is probably the worst time to try and correct technique since you are tired, focused on other things and probably in autopilot.

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.

Then build your technique while you put together those small pieces.

What does it take?

This arrow freestyle looks easy but you’ll actually need to master 5 things.

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.

1 - Balance You need your body to be horizontal.

You need your legs not to sink.

This is a bit easier if you are moving, kind of like riding a bicycle.

Practice this: push off and stay still.

Keep gliding with that horizontal balance by pushing your chest down and having a tight core and tight legs.

2- Mobility This is unfortunately the one that you won’t be able to fix quickly.

In order to put your forearm like this you need to be able to move your shoulder like this and like this.

Stop this video and try to put your arms like this.

If you can’t you’ll need to do these stretches daily for a few weeks.

3- Control We naturally have a tendency to move our legs fast in order to move faster.

But for this technique you need to control that tendency.

You need very straight knees and pointing toes.

You only bend them when you kick down once every stroke, and you never stop the plantar flexion.

This is relatively easy to correct.

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.

Anything that stops you from kicking.

And swim 4 x 25 like this.

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.

Find out what it is and do 4 to 8 x 25 listening carefully to try and swim smoother.

Then listen to your sense of touch.

We have a lot of nerve ending in our skin, use them by feeling how the water moves around you.

Around your hands and around your torso.

Feel the pressure agains the top of your feet when you kick down.

Notice that feeling of knife through butter when you have pointing toes.

Feel how the forearm uses leverage to move you foreword when it is perpendicular to your body.

Do 2 x 25 focusing on one part of the body: hands, forearms, torso, feet - for a total of 8 x 25.

5- Coordination The final step is to coordinate the previous 4 steps.

One arrow freestyle stroke like this is all that we are going for right now, remember?

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.

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.

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.

What’s next?

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.

The next time you practice you’ll try to go for two arrow strokes.

One on each side.

You may stop after each cycle.

Then you can start connecting them in a row.

After that your next challenge will be to learn when and how to breathe.

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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🗣️ "I Understand English, But I Can't Speak.#LearnEnglish #SpeakEnglish #EnglishPractice #English

Daily ConversationHigh School StudentsUniversity Students

关于本课

在本课中，我们将通过练习学习如何有效地游泳，尤其是自由泳（前爬）。你将掌握一套简化的技巧，这些技巧能帮助你在短时间内提高游泳的流畅性和效率。通过这段大约20到30分钟的练习，你将能够掌握至少一种手法，让你的游泳看起来更专业、更有节奏感。

关键词汇与短语

自由泳 (freestyle)：一种游泳姿势，手臂交替前后划水。
两拍踢 (2 beat kick)：游泳中每次划水一脚踢。
水波 (splashing water)：游泳时不必要的水花，不够流畅。
平衡问题 (balancing problems)：保持身体在水中的水平状态的困难。
同步 (synchronize)：协调手臂和腿部的动作。
流畅 (smooth)：描述游泳时的轻松和无摩擦感。
技术 (technique)：完成游泳动作所需的技能和方法。
延展 (glide)：在水中保持的轻松前进状态。

练习技巧

在观看这段视频时，建议你尝试 英语影子跟读 (shadowspeak)。模仿视频中的讲解，保持与视频相同的语速和语调，可以有效提高你的英语口语能力。在观看时，注意以下要点：

尽量与讲解者的语速保持一致，适当暂停并重复短句，确保你能准确跟上。
注意讲解者的发音和重音，这有助于提高你的听力理解和发音能力。
可以选择在 看YouTube学英语 的过程中，停下视频练习你自己的流畅度，再继续观看。
重视每个技巧细节，如腿部的同步和呼吸的节奏，这将直接影响到你的游泳效率。
定期复习与练习这些新技术，并记录每次练习的感受与你的进步。

通过以上的技巧和关键词汇，你能够更好地在游泳的同时提升英语口语能力。利用 shadowing site 进行练习，将会使你在语言学习的旅程中更加顺利。

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	have never done · you've done
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	are optimized · be synchronized
动词 + -ing enjoy、keep、stop… + -ing — 后接 -ing 形式的动词	start swimming · starts moving · Keep gliding
用 “should” 提建议 should + 动词 — 表示应该做的事	should always wait · should be · should expect

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

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