Katie Ledecky Freestyle Stroke Analysis!
Summary
TLDR在这段视频中,我们深入分析了世界最快长距离游泳运动员凯蒂·莱德基的自由泳技术。视频展示了莱德基出色的身体位置、头部姿势和高效的划水技巧,以及她如何通过减少踢腿次数来保持速度。此外,还讨论了她的早期垂直前臂动作、墙边推力和单侧呼吸技巧,这些技巧帮助她在长距离游泳中保持节奏和速度。视频还强调了陆地训练和精神准备对游泳运动员的重要性,鼓励所有水平的游泳爱好者通过学习和训练来提高自己的技能。
Takeaways
- 🏊♀️ 凯蒂·莱德基(Katie Ledecky)是长距离游泳的女王,她在200米、400米、800米和1500米自由泳项目中均表现出色。
- 🧘♀️ 莱德基的身体位置非常出色,她的整个身体在水中位置很高,这有助于减少阻力。
- 👀 她的头部位置对保持身体平衡至关重要,抬头呼吸时身体会产生一些弧度,增加阻力,因此应避免。
- 🦵 莱德基的踢腿动作不多,主要依靠上身旋转和臀部驱动,而不是腿部来推动前进。
- 🤲 她的手臂动作中有一个关键技术是“早期垂直前臂”,这增加了与水的接触面积,提高了推进力。
- 🕒 莱德基的手臂入水角度大约在11点和1点钟方向,使用指尖入水,然后迅速进行高肘抓水。
- 🧜♀️ 她在墙边的推力和潜水技术非常出色,拥有女性游泳运动员中最佳的水下动作。
- 🏊♂️ 莱德基的“奔腾”划水方式,即每两划换气一次,有助于保持节奏和稳定性。
- 🍫 通过“巧克力奶测试”,展示了莱德基出色的平衡和稳定性,这对于长距离游泳至关重要。
- 🏋️♀️ 即使对于长距离游泳运动员,力量和体能训练也是必不可少的,莱德基通过陆地训练来增强稳定性和腿部力量。
- 🌐 加入MySwimPro社区和应用程序,可以获得更多的训练计划、技巧视频和交流机会,帮助提高游泳技能。
Q & A
Katie Ledecky 在自由泳技术方面有什么特别之处?
-Katie Ledecky 的自由泳技术特别之处在于她的身体位置非常出色,身体在水中的阻力非常小,她的大部分身体都在水面之上,这有助于她保持高速。
为什么Katie Ledecky 的身体线被称为“incredible”?
-Katie Ledecky 的身体线被称为“incredible”,因为她的身体在水中的位置非常高,几乎一半的身体在水面之上,这减少了水的阻力,提高了游泳速度。
Katie Ledecky 在游泳时头部位置的重要性是什么?
-Katie Ledecky 在游泳时头部位置的重要性在于,她的头部位置有助于保持身体的直线性,减少水的阻力。当她抬头换气时,身体会出现一些弧度,这会增加水的阻力,从而减慢速度。
Katie Ledecky 在游泳时的腿部动作有什么特点?
-Katie Ledecky 在游泳时的腿部动作特点是使用两拍踢,即每划一次手踢一次腿,这主要用于平衡身体位置,而不是作为推进力的主要来源。
什么是早期垂直前臂(early vertical forearm)技术,Katie Ledecky 是如何应用这项技术的?
-早期垂直前臂技术是指在游泳时,手臂进入水中后立即开始弯曲,形成一个“桨”,这样可以增加与水的接触面积,从而更有效地拉动身体前进。Katie Ledecky 在游泳中很好地应用了这项技术。
Katie Ledecky 的手部入水角度是怎样的,这对她的游泳有什么影响?
-Katie Ledecky 的手部入水角度大约是11点和1点钟方向,与水面成大约45度角。这样的入水角度有助于她更有效地抓住水,推动自己向前。
Katie Ledecky 在墙边推力和潜水方面的表现如何?
-Katie Ledecky 在墙边推力和潜水方面表现出色,她的水下海豚踢非常有效,可以在推离墙壁后迅速前进很远的距离,这有助于她在比赛开始阶段就取得领先。
Katie Ledecky 的呼吸方式有什么特点?
-Katie Ledecky 的呼吸方式特点是每两划换一次气,且只在右侧呼吸。这种呼吸方式有助于保持游泳节奏,并且可以减少身体的上下浮动,从而减少阻力。
Katie Ledecky 如何通过巧克力奶练习保持平衡?
-Katie Ledecky 通过在头上放置一杯巧克力奶进行游泳练习,这要求她保持非常稳定的头部和身体位置,以避免溅出巧克力奶,这是一种提高平衡和稳定性的有效方法。
Katie Ledecky 是否进行陆地训练,这对她有什么帮助?
-是的,Katie Ledecky 进行陆地训练,包括平衡和腿部力量训练。这有助于提高她的整体身体素质,增强在水中的稳定性和力量。
Katie Ledecky 的训练方法是否适用于所有级别的游泳运动员?
-Katie Ledecky 的训练方法不仅适用于专业运动员,也适用于各个级别的游泳爱好者。无论是为了参加州锦标赛、全国锦标赛,还是为了提高比赛成绩或完成铁人三项,这些训练方法都可以帮助游泳者提高自己的技能和表现。
Outlines
🏊♀️ 凯蒂·莱德基的自由泳技术分析
本段视频脚本介绍了游泳运动员凯蒂·莱德基的自由泳技术。莱德基以其在200米、400米、800米和1500米自由泳项目中的卓越表现而闻名,被誉为长距离游泳的女王。视频旨在分析她的技术,特别是她的身体位置、头部位置以及划水技巧,这些因素共同使她成为世界上最快的自由泳运动员。她的高身体位置减少了水阻,而她的头部位置则有助于维持这一优势。此外,视频还指出,即使是顶尖运动员,也总有提升空间,比如莱德基在呼吸时头部抬起会导致身体产生弧线,从而增加水阻。
🏋️♀️ 莱德基的划水技巧与墙边推力
这段内容深入分析了莱德基的划水技巧,特别是她的早期垂直前臂技术,这有助于她最大化每次划水的距离。她的手部入水角度、高肘部捕捉以及形成的“桨”状动作都是她技术的关键部分。视频还强调了莱德基在墙边推力和潜水方面的优势,她拥有女性游泳运动员中最佳的水下动作,甚至在200米自由泳中能够水下10米以上。此外,她的“慢跑”式划水节奏,即每两划换气一次,为她提供了更好的节奏感,这对于长距离游泳至关重要。
🍫 莱德基的稳定性训练与干地练习
最后这段内容讨论了莱德基的稳定性和干地训练。视频展示了她如何通过保持头部位置和高肘部来维持平衡,甚至在进行有趣的巧克力奶训练时也能保持稳定。此外,视频还介绍了她的一些干地练习,如单腿蹲练习,这些练习有助于提高腿部力量和稳定性,这对于游泳运动员的整体表现至关重要。视频鼓励所有游泳爱好者,无论目标如何,都可以通过持续的训练和技术改进来实现自己的梦想。
Mindmap
Keywords
💡自由泳
💡身体位置
💡头部位置
💡划水
💡踢腿
💡早期垂直前臂
💡手部入水
💡墙推
💡呼吸
💡稳定性
💡巧克力奶测试
Highlights
Katie Ledecky 被称为距离游泳的女王,她在 200、400、800 和 1500 米自由泳中都非常出色。
她的身体姿态非常出色,整个身体在水中非常高,这意味着她的身体线条非常平滑。
Katie 的头部位置非常好,眼睛几乎一直朝下,这有助于保持身体高位。
她在呼吸前抬头,这会导致身体产生一些弧度,增加水的阻力,从而减慢速度。
Katie 在比赛中不太使用腿部,只是用两拍打腿来平衡身体姿态,这在长距离比赛中很常见。
她的早期垂直前臂技术非常出色,手指进入水中后立即开始弯曲手臂,形成一个划水的“桨”。
Katie 的手臂在划水过程中形成了一个完整的桨,从肘部到手指,最大限度地增加了水的表面积。
她的手进入水中的角度大约是 11 点和 1 点钟的位置,手指先进入水中,然后迅速开始高肘划水。
Katie 的转身和出发技术非常好,她的出发和转身后的水下潜泳距离达到了 10 米以上。
她的呼吸节奏是每两次划水呼吸一次,这种节奏有助于保持长距离游泳的节奏和稳定性。
Katie 使用了“巧克力牛奶”训练法,通过在头顶平衡杯子来训练平衡和稳定性。
她的力量和稳定性训练也非常出色,包括单腿深蹲和平衡练习。
Katie 的训练不仅包括水中训练,还包括陆上训练和心理训练,全面提高她的竞技水平。
她的目标不仅是成为奥运选手,也包括在比赛中不断突破自我,实现个人目标。
MySwimPro 提供了丰富的训练计划和技术视频,帮助游泳爱好者提升技术和表现。
Transcripts
[Music]
what's going on swim fans welcome to a
special whiteboard wednesday in today's
video i'm analyzing katie ledecky's
freestyle technique
in this video we're gonna break it down
looking at the footage i'm gonna walk
through it with you guys
and i'm gonna break down all the things
that make her the fastest freestyler in
the world
correction she's the fastest distance
swimmer in the world but that doesn't
stop her from being dominant in the 200
400 800
and 1500 she's a legend she's the queen
of distance swimming
and today we're gonna break it all down
if you guys are new to the channel
welcome to my swim pro where we share
the latest and greatest to help you
improve your performance and health both
in and out of the water
so if you guys like this content make
sure you subscribe to the channel
like this video and let me know in the
comments which other swimmers you'd like
me to analyze
and without further ado let's begin
katie ledecky is the queen of distance
swimming
and she is dominant from start to finish
but why is she so
fast the goal of this video is to really
show some tips and tricks that way you
can apply them to your own
swimming and when we take a look at
kayla decky's swimming the first thing i
want to pay attention to
is the body position she has an
incredible
body line what does that mean it means
as she swims
her total body is riding really really
high in the water let me draw a line so
you guys can see what i'm talking about
that is the body line now if you look at
it her eyes are looking
pretty much straight down her hips are
high and her body is occupying very
little space
in the water she's swimming pretty much
50 of her body is above
the surface of the water that is
absolutely fantastic and that is what we
aspire to do
how can you improve that you can improve
that by focusing on your head position
she has fantastic head position now if
we look at her stroke there are some
areas you can actually
improve on this after she takes or
before she takes the breath
she lifts her head up now if you take a
look at that if you see now
she went from looking down and now her
eyes are looking forward
what happens when you lift your head up
if you guys actually can see her body
is starting to have a little bit of an
arc in it and so instead of having that
flat
body line like that now there's a little
bit more displacement
of water and that extra resistance
actually slows you down
so even the best swimmers in the world
always have these little things that
they can continue to improve
now even even with a head tilt like that
her body position is still
incredible it's better than 99.9 of
swimmers
however there are always ways that you
can improve now let's keep watching this
video
and let's look at some other things that
we notice one thing that comes to
you know any experienced swimmer is that
she doesn't really kick a lot
how is she going so fast here it looks
like she's got a little bit more kick
but if we go back to an earlier part of
the video
you know a distance race she's not
really using her legs
at all they're kind of just dragging
this is what we call a
two beat kick and that means she's
taking
one kick per every stroke and this is
more to balance
the body's positioning it's not really
as a primary driver
and i guess the big takeaway here is
that you don't want to over focus on
your kick
especially the longer the distance if
you're triathlete distance swimmer
having a kick is great for foundational
support of your body position
not for driving propulsion you should be
really focusing on the upper body
rotation and hip driven rotation not
using your legs too much this is towards
the end of the race
you can see more of a six beat or four
beat kick that means three kicks per
every armed
stroke cycle and that's fine another
thing that we need to look at
with katy odeki or any good freestyler
is the early
vertical forearm so i'm going to break
that down here
on this clip right here so we take the
stroke
and as you can see the fingertips are
extended out you're really reaching and
trying to maximize that distance per
stroke
but as soon as your fingertips slide
into the water
if we take a look here and i'm going to
zoom in just a little bit we're going to
play it nice and slow
we start to initiate that catch and as
you can see
the arm starts to bend a little bit i'm
going to use this angle
tool and you can see the arm is starting
to bend that is initiating the early
vertical forearm because we want to pull
the water
back behind us we want to grab the water
and pull ourselves forward
let's go ahead and follow this through
as you can see
we have almost a paddle being developed
from the elbow
all the way to the fingertips and this
paddle this early
vertical forearm allows us to pull the
most amount of water because we've
increased
the surface area okay so your body's
flat but we want to
increase that surface area as much as
possible so we can pull as much water as
we can
and really grab like anchor your hand in
the water and pull yourself forward
and kayla ducky does this better than
any freestyle swimmer
that we've seen in distance look at this
it's on both arms
clearly but you can see it even from the
top the hand entry let's zoom in on this
hand entry
so the hand is entering at about 11
and one o'clock if we're using the hands
of the clock
and when we hit the water we're hitting
with our fingertips
this is a little bit faster we're
slowing it down and you can even see
from this angle yeah you can see the
high elbow catch
underneath the water you can see right
there yeah slow motion there we go
uh-huh perfect let's
zoom in just a little bit yep you can
see the bend in the elbow
even underneath the water and that's
because you're leveraging as an anchor
point you're
pulling yourself forward let's go ahead
and clear that and zoom back out
keep watching the footage yeah and it's
really it's really fascinating to look
at some of the best swimmers and how
they do this
here's a front facing angle you can
clearly see that the hand is entering
with the fingertips at about a 45 degree
angle
parallel to the surface of the water and
as soon as the fingertips are in and
extend
reaching a few inches or centimeters
further the high elbow catch is
initiated immediately and it's on both
hands
if you notice she does breathe on one
side we're going to talk about that in
just a second
but just pay attention to how clean that
hand entry is
it looks like it could be a little bit
cleaner on the left side left arm is
making a little bit more splash
we look at that high elbow catch again
you can see
that the paddle is really being
developed at every single point now the
next thing i want to point out
in kayla ducky's stroke and what makes
her such a fascinating swimmer at an
elite level is how
good her push off the wall is and even
her dive
she has some of the best underwaters of
any female
swimmer period let alone distant
swimmers she definitely has the best
underwaters of any distance swimmer in
the world ever
but she's even competitive against swim
swimmers in the hundred freestyle or
even some of the butterfly races which
is absolutely amazing
here's an example of what i'm talking
about you push off the wall you hit the
good streamline
i mean one dolphin kick and she's
already six meters off the wall
a lot of the other swimmers at this
level are barely making it five meters
off the wall
and you can see how tight her streamline
is off the push
a very graceful five or six meter push
off
and she builds her underwater dolphin
kicks through the duration of any of her
races so whether it's a 400 800
or 1500 she actually builds this is
the the final turn of at 800 it looks
like she's destroying the world record
line per usual here's that underwater
push looks like a few dolphin kicks
and she's not gonna take her first full
arm stroke until eight or nine meters
off of the wall it just goes to show
even in long course swimming
the best distance swimmer in the world
she's still
able to leverage that underwater
streamline here's a 200 freestyle from a
grand prix me
this is absolutely insane look at this
it looks like she goes 10
plus meters underwater off the wall this
is the 200
from the distance queen look at her can
you see that she's underwater
10 meters off the wall she's you know a
body length ahead of everyone
underneath the water here it is again
i'm gonna you know in case you didn't
see her that's her lane right there
take a look at that there she is she's
going to emerge
underneath the water wow look at that
kick amazing 10 meters plus
now here's the next thing we want to
look at with her stroke she has a gallop
stroke she breathes every two strokes
and sometimes swimmers think that
you really have to breathe on
bilaterally you have to breathe on both
sides
and while it is good to have stroke
balance there are actually a number of
benefits
to breathing only on one side now you
don't want to be completely imbalanced
but having a little bit of a timing you
know a difference or you have a little
bit more bias on one side
allows you to have more rhythm
and when you're doing distance swimming
basically the 200 and
up you need to have that rhythm if you
notice you bruise every two strokes
she breathes to her right side and it's
it's not it looks natural it looks like
a gallop
now you don't want to go up and down
that's a mistake a lot of swimmers make
they go up and down
and that's not what we want because when
you go down then you're creating
resistance
when you go up you're also going to go
down here's a here's chocolate milk now
if you guys haven't seen this video i
did a duet with her
where you swim with a cup of chocolate
milk loaded on your on your forehead not
on your forehead on the back of your
head
and if you want to be able to do this
successfully whether you're doing this
with chocolate milk or not it's kind of
besides the point you have to have
really good balance and stability your
it starts with your head position
you're looking down if we break it down
here we're going to go ahead and so
let's zoom in here so we've got the
chocolate milk we've spotted the
chocolate milk
now her eyes are looking down it's good
now i like the the hand extension the
body position is very very good
and what makes this so fascinating is
that she's able to maintain a pretty
good tempo
all the way through let's watch it now
you can see some of the things we talked
about
she has really good high elbow meaning
her elbow is always above her hand
that's good for preventing injury as
well
she's entering the water with her
fingertips about you know 12 to 18
inches about half a meter
in front of her shoulder at 11 and 1.
the cup is completely flat i mean
that this is very impressive i did it
myself it took a few tries
i didn't spill any chocolate milk this
is a good drill maybe try it without
definitely try without glass plastic cup
of course and then of course at the end
you've got to sip the chocolate milk i
have one more drill here
with katie ledecky and this is in in her
home it looks like
and this is a dry land exercise really
working on stability leg strength
oftentimes people think that distance
swimmers don't need to have that
strength and conditioning component
i disagree with that you know every
athlete you know as a swimmer you're an
athlete
and you have to be training your body it
looks like this is a good balance drill
engaging your quads your hamstrings um
you know glutes everything is involved
to really stabilize
sort of doing semi one-legged squats
right here using the arms for balance
and just goes to show that strength and
conditioning dry land training
you know training in the water out of
the water the mental mindset
working on technique the best athletes
in the world are doing this every single
day
and even if you're not trying to go to
the olympics or something like that
doesn't mean
that you can't try and achieve your
dreams as well whether that's
qualifying for a state championship or a
national championship
dropping time in your competition doing
your first triathlon doing an ironman
it doesn't really matter but whatever
your goals are you've come to the right
place so if you guys enjoyed this
content
make sure you give it a big like let me
know in the comments what other swimmers
you'd like to see me analyze
and if you haven't already joined our
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in make sure you join it in the link in
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everyone from beginners to former
olympians
they're all in there and everyone in
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iphone and android until next time happy
[Music]
swimming
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