Breaststroke technique is more complicated. Because, in breaststroke teaching, we should grasp the basic skills, in which the legs are the foundation. Breaststroke is carried out in the order of legs, arms and arms, and the coordination and integrity of legs.
Leg movement:
Land simulation exercise:
(1) Sit-ups imitate breaststroke legs: sit on a stool or by the pool, lean back, put your hands back, straighten your legs together, and do breaststroke with hip abduction.
The movements of closing legs, turning feet, stopping water and pedaling should be decomposed according to the password, and then turned into a complete and coherent movement.
The requirements are as follows:
The thighs and calves are close together, close together and separate.
Turn around-turn your feet outward, aim the water at the water surface, and press your knees slightly down.
Pedal clamp-backward arc pedal clamps water
Stop-put your legs together, straighten and relax, and float for a while.
Beginners are required to check whether the leg movements are correct with their eyes. Generally beginners are not used to turning their feet, so we should strengthen this action and experience turning our feet.
After the muscle feeling and movement are basically correct, close your eyes and imitate the movement while trying to move the main points.
(2) First do the movements of closing, turning, pedaling and stopping on the prone board, and then do the complete movements of the legs coherently, and you can do it when you want to move.
With the help of understanding and correcting movements, the route and movement rhythm of turning feet and pedaling clips are mainly explained.
Practice in water:
(1) Fixed support for breaststroke leg exercises: hand support, body lying flat and floating in the water, hip joint unfolded, legs relaxed, straight and close together, folded and turned,
The action of pedaling and stopping should be decomposed first, and then done coherently.
Requirements: In addition to the requirements for terrestrial imitations, the following points should be emphasized in water:
Trunk-the shoulders are immersed in the water, the muscles of the waist and abdomen are slightly tense, and the buttocks are close to the water to prevent the waist from collapsing and the abdomen and buttocks from sinking.
Contraction-relax, relax slowly, and the lower leg and leg are projected on the thigh.
Turn around-your feet are completely turned out, the soles of your feet and the inside of your calves are aligned with the water, and your feet are facing the sky.
Pedal clamp-The back arc pedal clamp should be continuous and relatively fast.
Stop-float straight together for a while, and then do the next leg retraction when your feet float.
& lt the above exercises can also be done in pairs >
(2) Breaststroke leg and breathing exercises: Once you have mastered leg exercises, do leg and breathing exercises, and look up and exhale when your legs are straight at the end of the pedal clamp.
Then he lowered his head into the water and held his breath to close his legs. This exercise is to practice your legs and breathe, and you should practice it repeatedly.
(3) Slide to do breaststroke exercises: Do breaststroke legs after sliding on the side (bottom). After kicking the water, ask the legs to float for a long time, and pay attention to the kicking effect.
Action rhythm.
(4) Swimming support for breaststroke leg: At the near end of the support plate, arms are straight, face is immersed in water, and breaststroke kick action is performed, followed by breathing action.
Coordination between arm movement and breathing;
Land simulation exercise:
Stand, lean forward, forearms forward, palms down, and do breaststroke. It is required that when paddling, the palms should be lowered to the outside and retracted.
Press the water hard. After you have basically mastered the movements of your arms, you can cooperate with early breathing. When you start paddling, raise your head and breathe in, and when you stretch your arms, lower your head and hold your breath and exhale.
Practice in water:
(1) Stand in the water and paddle your arms: Stand in chest-deep water with your feet open and your upper body leaning forward, with your arms extended, and do paddling in situ and walking. Experience when paddling.
The pressure of water on the palm of your hand (water feeling), every time you stroke by hand, your arms are straight in front of your body and close together for a while, and the main experience is the stroke route.
(2) Prone gliding paddling practice
(3) Coordination between arms and breathing: The movements of arms are the same as above, from walking to prone sliding. Requirements: Touch your arm and start exhaling (early exhalation) or
Lift your head and inhale at the end of the stroke (late inhalation)
Complete action coordination:
1. Slide in the water to do arm and leg decomposition and cooperation: stroke the arm once, then kick the leg once, and first establish the concepts of arm and leg.
2. Arms and legs should be coordinated and coherent: on the basis of the above exercises, transition to paddling without moving, closing hands and shrinking legs, extending arms and kicking first, and keeping arms and legs straight and floating.
Cooperate for a while, pay attention to the rhythm when swimming, stretch your arms and legs first and then drift for a while (stretch, push and drift)
3. Complete cooperation: On the basis of the above two actions, increase the head-up action and cooperate with the arms and legs twice, breathe once, and gradually transition to the arm and leg cooperation once.
Inhale once. At first, you can swim a short distance repeatedly and gradually lengthen the distance.
Teaching skills of breaststroke:
1. The key to breaststroke leg teaching is to turn the foot rhythm, slowly close the leg and kick the leg quickly. When practicing, emphasize the muscles when turning feet, and feel that the whole leg movement should be completed coherently.
Give priority to overall movements to avoid the bad phenomenon of stopping in the process of retracting legs, turning around and clamping legs, but what needs to be emphasized after clamping legs is that legs slide and float for a while. Check the mark of breaststroke leg.
Accuracy depends on the effect of kicking, that is, how far the breaststroke leg goes, the effect is good.
2. Double-arm action: Start to emphasize the paddling arm, and transition from palm paddling to forearm paddling. The action is helpful to understand and master the high elbow stroke, which can be done step by step.
The "water feeling" of the arm, and the big stroke often destroys the "water feeling" of the arm and the rhythm of the leg cooperation. In short, the arm stroke should be small, not big. Coordination of arms and breathing, beginner
You can learn to breathe early, because early exhalation is easy to master. Beginners should emphasize exhalation when breathing, and those who look up and inhale should grasp the opportunity to inhale.
3. Complete cooperation: you can breathe with one arm on both legs, with the ratio of 2∶ 1∶ 1, and the fastest transition 1∶ 1.
4. After swimming 15 meters, you need to increase the distance to swim, and don't have a disorderly movement rhythm. Beginners are required to break through breathing barriers and exercise strong will in swimming.
Quality, and can constantly improve the action.
5. Breaststroke teaching can be combined with treading water, because the two movements are similar and can be carried out in coordination with each other, which is also conducive to ensuring safety.