Caeleb Dressel的出發已經成為一個傳奇。以下是您可以從這個星球上最快的游泳運動員身上學到的一些東西。如果您在布達佩斯觀看了國際泳聯世界錦標賽，您將目睹游泳歷史上最具統治力的表演之一。美國人Caeleb Dressel成為50米和100米的自由泳和100米蝶泳世界上最快的游泳運動員。他還在所有這三項賽事中創造了驚人的紀錄，在100米蝶泳中游進了50秒，並且在50米和100米自由泳中幾乎游進了21秒和47秒。雖然Dressel的穩定性非常出色 – 但他在每場比賽中從預賽到半決賽再到決賽都有所提升，其中一個技術環節 – 他的出發是最受關注的。在每場比賽中，無論是接力還是50米自由泳，他的爆炸性出發早早地幫他確定了領先優勢，這個優勢通常長達半個身位。以下是您可以從Caeleb Dressel這個星球上最快的前15米選手那裡學到的一些東西，：
1.出發台上他的髖部處於高位
當他蹲下來，預備時，Dressel的髖部很高。「這可以拉長腿筋，讓腿準備發射，」Dlessel在Bolles的教練之一，現在是Texas A＆M的助理教練Jason Calanog說。（當時，Bolles組內還包括100米蝶泳奧運冠軍Joseph Schooling，100-200米仰泳奧運冠軍Ryan Murphy，以及Santo Condorelli，他在里約奧運100米自由泳中排名第四。那是一個禽獸般的小組。）Calanog發現他的游泳運動員能夠通過這種臀部位置獲得更快的反應時間。高臀位的優勢意味著腿筋拉緊並準備就緒。如果你的臀部低，肌肉最終不得不反應而不是開火。
2.巨大的爆發力
游泳運動員傳統上並不是一位出色的運動員。我們花了很多時間在水中，很難達到令人目眩的運動水平。游泳運動員在陸地上不協調是一個流傳已久的笑話，游泳運動員受傷的大多數都是陸地和力量訓練的結果也就不足為奇了。但出發本質上是陸地運動。這不是你可以在水中訓練的東西，需要在舉重室中開發出快速有力的起動所需的爆發力。毫無疑問，Dressel是那裡的運動員。他能舉起260磅的杠鈴。這種爆發力可以幫助他像導彈一樣從出發台上飛出來嗎？當然。
3.他出發時將重心放在後方
很多人談論出發的反應時間，這通常是在談論游泳運動員是否有良好的出發時所使用的指標。但反應時間不能說明全部問題，儘管它很容易被測量。因為它並沒有考慮到運動員離開時的力量和加速度。在布達佩斯舉行的國際泳聯世界錦標賽上，德雷塞爾出發時的表現對所有人進行了抨擊。半個身位長度的領先使比賽受到重創。然而，他的反應時間並不能反映他在50米自由泳中前15米的超凡脫俗領先，例如，他在決賽選手的反應時間（0.62）僅僅排名第三。讓他的反應時間給人留下深刻印象的是Dressel出發時將他的臀部重心放在後方。不像其他頂級游泳運動員如弗洛倫特·馬諾杜（Frednt Manaudou），他們的臀部位於前腳上方，Dressel的臀部更靠後，一個改良的彈弓出發。Dressel如果把重心放在前方，他的反應時間會稍微快些嗎？也許。但是，他在反應時間中獲得的百分之一秒，會使得他在力量和加速方面的優勢喪失。出發並不是被反應最快的人統治，而是被最快到達15米線的人。
4.手臂的使用
游泳運動員在出發犯的一個常見錯誤就是不使用他們的手臂來產生推進力。我們看到手臂的作用變得更加突出，但在大多數情況下，游泳運動員僅在抓住跳台時使用他們的手臂等待開始，並確保他們處於流線型。Dressel的出發最引人注目的一個方面是他將手臂放在他的上方和周圍，創造了一種耦合動作，有助於在他產生更多的距離和動量進入流線型。
而且因為他將臀部重心放在後方，所以他也更依賴他的手臂將他拉過來以獲得加速。「他一開始就用手臂拉回整個身體，」卡拉諾格說。「大多數游泳運動員不會使用他們的手臂。」正如Dressel最近在Splash雜誌的一次採訪中所說，他確保他的「手臂能像腿一樣做得多」。
5.後腳抬高
當Dressel離開跳台時，他的雙腿不在一起。任何時候你使用跳台出發這是不可避免的，但它也有一個目的。抬高後腳有助於在入水時形成更銳利的進入角度。做這項工作的關鍵是你可能已經聽過你的教練告訴你一百次的事情 – 確保你的整個身體在入水時擊中靶心。目的是使用相同的小孔進入水中，從指尖到腳趾，以獲得乾淨的入水。後腳抬高可以「在水中創造一個更陡峭的角度，」卡拉諾格說道，這可以幫助你擊中你的靶心。
6.Dressel海豚腿踢得像海豚一樣好
Dressel通過他的海豚腿和緊湊的流線在出水時保持了極好的速度。提到他的出發就不能不提到他的水下，他的水下動作是世界頂級的。 他如此強大的原因之一是他的上踢力量非常強。大多數游泳運動員可以用很大的力量下踢，但是上踢只作為另一個向下踢的重置階段，而不是使用上踢獲得更多的推進力。他以這種方式打腿並不是偶然的。「他多年來一直致力於這項工作，慢慢完善它，」卡拉諾格說。卓越的出發的另一個原因是什麼？他在第一次划水時打海豚腿，這讓他以最快的速度衝進了關鍵的第一次划水周期。
7.不斷地練習
對於大多數游泳運動員來說，只有當大型比賽臨近時，他們的開始才開始練習出發。那麼他們做了什麼？他們在比賽前拚命練習，並沒有培養一個良好出發所需要的基礎技能。對於Dressel和他在Bolles（現在在佛羅里達州）的教練來說，他們每天都在為此訓練。
7 Reasons Caeleb Dressel』s Start is the Best in the World
Caeleb Dressel』s start has become a thing of legend. Here are some things you can learn from the fastest swimmer on the planet.
If you watched the FINA World Championships in Budapest, you were witness to one of the most dominating performances in swimming history.
American Caeleb Dressel decimated the fastest swimmers in the world in the 50 and 100m freestyles and the 100m butterfly. He also rattled the supersuit records in all three of those events, dipping under the 50 second mark in the 100m butterfly, and nearly breaking :21 and :47 in the freestyle sprints.
While Dressel』s consistency was remarkable—he improved with every swim from prelims to semis to finals in every event but one—his start was the thing that got the most attention.
During every race, from the relays, which he usually led off for the Americans, to the 50m freestyle, the fastest event on the program, he exploded to an early lead, often up to a half-body length.
Here are some things you can learn from Caeleb Dressel, the man with the fastest first 15m on the planet:
1. His hips are in a high position on the blocks.
When he is crouched, taking his marks, Dressel』s hips are nice and high.
「This elongates the hamstring and gets the leg ready to fire,」 says Jason Calanog, one of Dressel』s coaches at Bolles, and now an assistant coach at Texas A&M. (At that time, the Bolles program also included 100m butterfly Olympic champion Joseph Schooling, 100-200m backstroke Olympic champion Ryan Murphy, and Santo Condorelli, who placed 4th in the 100m freestyle in Rio. That』s a nasty squad.)
Calanog has found that his swimmers are able to get a faster reaction time out of this kind of hip placement. The advantage of a high hip position means that the hamstring is taut and ready to go. If you have your hip low, the muscle ends up having to react and than fire.
2. Huge amount of explosiveness.
Swimmers aren』t traditionally known for being amazing athletes.
We spend so much time in the water that it is hard to achieve blinding levels of athleticism. It』s a running joke that swimmers are uncoordinated on land, and it』s probably no surprise that most of the injuries that swimmers incur are as a result of dryland and strength training.
But the start is inherently a dryland activity. It』s not something you can train in the water; the explosiveness necessary for a fast and powerful start is developed in the weight room.
And make no mistake, Dressel is an athlete there, too.
Here is a video of him cleaning over 260 pounds (from blocks, sure, but still impressive):
Think that kind of explosive power helps him fly off the blocks like a missile? Absolutely.
3. He back loads his start.
A lot is made of reaction time off the blocks, and that is generally the metric used when talking about whether or not a swimmer has a good start.
Reaction time doesn』t tell nearly the whole story, even though it』s an easy measurable to lob around. But it doesn』t account for force and acceleration of the athlete when leaving the blocks.
At the FINA World Championships in Budapest, Dressel pummeled everyone on the starts. Half-a-body length pummeled the competition. And yet, his reaction time wasn』t anything that would represent his otherworldly lead at 15m—in the 50m freestyle, for instance, he was third for reaction time (0.62) of the finalists.
What makes his reaction time impressive is that Dressel back-loads his hips on the blocks. Unlike other elite swimmers like Florent Manaudou, who center their hips above their front foot, Dressel』s hips are further back, in a modified slingshot start.
Would Dressel have a slightly faster reaction time if he front-loaded his weight? Maybe. But those one-hundredths of a second he would gain in reaction time he would be forfeiting in terms of power and acceleration.
The start isn』t dominated by who is off the blocks the fastest; it』s who gets to the 15m mark first.
4. Uses his arms.
A common mistake swimmers make on the start is not using their arms to generate propulsion.
We are seeing the arm movement becoming more prominent as younger swimmers are starting with it earlier, but for the most part, swimmers use their arms only in terms of gripping the blocks when awaiting the start and making sure they are in a streamline.
One of the most visibly noticeable aspects of Dressel』s start is that he brings his arms above and around him, creating a coupling motion that helps to generate more distance and momentum into his streamline.
And because he is back-loading his hips on the block, he is also more reliant on his arms to pull him through to gain acceleration off the block. 「He pulls back on the block with his arms to use his entire body in the start,」 says Calanog. 「Most swimmers don』t use their arms.」
As Dressel recently said in an interview in Splash magazine, he makes sure that his 「arms do as much work as my legs.」
5. Back foot on an angle off the blocks.
When Dressel leaves the blocks, his legs are not together. Anytime you use a track start this is inevitable, but it also has a purpose. Raising the back foot helps to create a sharper angle of entry when diving into the water.
The key to making this work is something you have probably heard your coach tell you a hundred times—make sure your entire body uses a tight bulls-eye when hitting the water. Aim to dive into the water using the same small hole, from finger tips to toes to get a clean entry.
Having that back foot up 「creates a more steep angle into the water,」 says Calanog, which helps you hit your bulls-eye.
6. Dressel dolphin kicks like a, well, dolphin.
Dressel maintains excellent speed through the breakout with his dolphin kicks and a tight streamline. You can』t really talk about Dressel』s start without talking about his underwaters, which are among the best in the world.
One of the reasons that it is so strong is that his up-kick is very strong. Most swimmers can kick towards the bottom of the pool with a nice amount of power, but use the up-kick only as a resetting phase for another down-kick, instead of using the up-kick for more propulsion.
It』s no accident that he kicks this way.
「He』s been working on it for years, with slow, perfect kicks in practice,」 says Calanog.
7. Practice, practice, practice.
For most swimmers, their starts only get attention when the big meet suddenly looms on the horizon.
And so what do they do? They cram in a few sessions』 worth of starts, and never really get the reps in that they need to develop the skill that is inherent in a great start.
For Dressel, and his coaches at Bolles (and now at Florida), this means working on them every day, over years.
H/T: Thank you to Jason Calanog for taking the time to send over his notes and thoughts on his time working with Caeleb at Bolles.
翻譯來自全浸游泳大熊
