Katie Ledecky Freestyle Stroke Analysis!

Summary

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

00:00

🏊‍♀️ 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。

05:00

🏋️‍♀️ 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。

10:00

🍫 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。

Keywords

💡自由泳

自由泳是一种游泳方式，运动员可以采用任何姿势游泳。在视频中，自由泳是主要分析的泳姿，特别是关注了凯蒂·莱德基的自由泳技巧，她被认为是世界上最快的自由泳运动员之一。

💡身体位置

身体位置在游泳中至关重要，它影响着运动员在水中的阻力和效率。凯蒂·莱德基的身体位置被描述为极佳，她的身体在水中位置较高，减少了阻力，提高了游泳速度。

💡头部位置

头部位置对维持良好的身体平衡和流线型至关重要。视频中提到，莱德基的头部位置非常理想，有助于保持身体的直线性，减少水的阻力。

💡划水

划水是游泳中推动身体前进的主要动作。视频中分析了莱德基的划水技巧，特别是她的早期垂直前臂动作，这有助于增加划水的效率和推动力。

💡踢腿

踢腿在游泳中起到平衡身体的作用，但不应过度依赖以产生推进力。莱德基使用的是两拍踢，即每次划水一次踢腿，这有助于维持身体位置而不是主要推动力。

💡早期垂直前臂

早期垂直前臂是一种划水技巧，通过在水下形成类似桨的形状来增加划水的效率。视频中提到莱德基在这方面做得非常出色，这有助于她在水中获得更大的推进力。

💡手部入水

手部入水是划水的起始动作，正确的手部入水可以减少阻力并增加推进力。视频中分析了莱德基的手部入水技巧，她的手以指尖先入水，形成高效的划水起始姿势。

💡墙推

墙推是指游泳者在转身后从泳池壁推离的动作。莱德基的墙推技巧非常出色，她能够在水下进行长距离的海豚踢，这有助于她在转身后迅速获得速度。

💡呼吸

呼吸在游泳中是保持节奏和节省能量的关键。莱德基采用的是每两划呼吸一次的方式，这种呼吸模式有助于她维持稳定的节奏和节省能量。

💡稳定性

稳定性是指游泳者在水中保持身体平衡的能力。视频中提到莱德基通过干地训练和力量训练来提高稳定性，这对于长距离游泳者来说非常重要。

💡巧克力奶测试

巧克力奶测试是一种游泳训练方法，用来测试和提高游泳者的稳定性和平衡能力。视频中提到莱德基能够头上顶着一杯巧克力奶游泳而不洒出，这展示了她出色的稳定性。

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

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swimming