LOWER BODY IN BUTTERFLY
蝶泳中下半身的動作
When I teach any stroke, in particularly butterfly, I use the part method. I would take in separate what we teach in butterfly, and in upper body and lower body. Most important thing in learning butterfly is the kick. It’s easy to learn, and it’s very important to learn little at younger age, so you can move them along.
我在傳授任何泳姿時都會將身體分為各個部分來講解，教蝶泳時更是這樣。我將分別講解蝶泳動作，包括上半身和下半身的動作。學習蝶泳中最重要的一項就是打腿。蝶泳腿很容易學，而且在年齡較小時就學一些也非常重要。
RELAXED FEET WHILE KICKING
打腿時腳部放鬆
Sometimes we focus too much on pressing the feet together real hard in the kick if you lock the knees together and the angle bones together. But if you watch all the great kickers, their feet a littler bit more relaxed, and a kind of (****) a little bit from being pressed totally closed together.
有時候我們在打腿時太注重於將腳使勁並在一起了，就像把膝蓋和踝骨鎖在一起似的。不過如果你看看那些打腿一流的選手，就會發現他們的腳是稍微松馳的，並不是完全緊密地並在一起，而是留出一些空隙來。
AMPLITUDE OF THE BUTTERFLY KICK
打腿的幅度
It is very important to look at butterfly underwater to see the distance that the toes travel. On rare occasions the toes can come out of the water, but generally you want the kick under the water.
非常有必要在水下觀察蝶泳，看看腳尖移動的距離。在個別情況下腳尖可以露出水面，但是一般情況下還是要將打腿控制在水下完成。
HIPS DURING BUTTERFLY KICK
蝶泳打腿時臀部的位置
To get on to the surface, the main thing I look for is somebody’s bathing suit coming out of the water when the hands enter and when they exit the water. When the feet kick down, the bathing suit comes out of the water every time.
在水面上，我首先觀察的是運動員的手在入水和出水時泳褲出水的情況。每次向下踢腿時，泳褲就應露出水面。
KNEE BEND DURING KICKING
打腿時膝蓋的彎曲
In notice of the bend of the legs is about 60 degrees, 60 to 70 degrees. I have seen some good flyers that bend almost 90 degrees, and you would think that would stop their forward motion, but it doesn』t due to their position of their hips.
It is important to remember on butterfly kick that you rank of motion as much as you think your rank of motion is, it can usually be little bit more.
腿部彎曲應該在60度，或者60度到70度之間。我曾經見到一些出色的蝶泳選手幾乎將膝蓋彎曲到了90度，你可能會以為這麼大的彎曲會減緩他們前進的速度，但是事實上卻沒有，因為他們採用了正確的臀部位置。
伊恩：「蝶泳腿中值得注意的是，在你感覺到自己正常的打腿幅度內，其實通常還可以幅度更大一點。」
LOWER BODY REVIEW
下半身動作要點總結
1. BE SURE TO RELAX THE FEET
2. VIEW THE DISTANCE THE TOES TRAVEL UNDERWATER
3. SUIT OUT OF THE WATER WHEN THE HANDS ENTER AND EXIT THE WATER
4. KNEE BEND IS AT LEAST 60 DEGREES
1．確保腳部放鬆
2．觀察腳趾在水下移動的距離
3．當手入水和出水時泳褲露出水面
4．膝蓋彎曲至少為60度
UPPER BODY IN BUTTERFLY 蝶泳中上半身的動作
What you to finish underwater kick, and you gonna be on the surface swimming butterfly, then the arms the greatest propulsive unit, and we need to work on that.
水下打腿之後，你的身體將浮出水面，此時手臂產生最大的推進力量。本節我們將就此進行探討。
LITTLE SPLASH IN FRONT OF BODY
盡量減少身體前方產生的水花
Ian: “A good sign of having an efficient stroke is to have very little splash on the surface of the water. This can be very difficult in butterfly because you are moving your whole body down to the water during the recovery phase of the stroke, but it is still an important thing to focus on, to try to reduce the (**) splash that you have in front of your body. That is something I try to work on in practice, when I stroke I could feel starting the fall part, just trying to keep it efficient.”
伊恩：「高效率游泳的一個特點，就是在水面上只濺起很小的水花。在蝶泳中做到這一點很難，因為在移臂時你全身的重量都要往水下沖。但是這又非常重要，要盡量減少身體前方產生的水花。這是我在練習時注意的一個方面，當我開始降落時，我會盡量保持高效性。」
HANDS ENTER SHOULDER WIDTH APART
手入水時與肩同寬
The hands enter about shoulder width apart.
Ian: “Just as Eddie said, notice how the hands enter the water with shoulder width apart. As you doing a lot of high elbow training in butterfly this would help you shoulder over the long line.”
As they enter, head and shoulders go under water, you can see that Ian’s hands are nice and relaxed, they are not stiff. As soon as the hands hit, they started outward for the upper part of the hourglass.
手入水時大約與肩同寬。
伊恩：「正如艾迪所說，注意手入水時應當與肩同寬。在你做大量的蝶泳高肘練習時，這可以幫助你的肩部保持在身體的延長線上。」
頭部和肩膀入水後，你可以看到伊恩的手部動作優雅而放鬆，一點也不僵硬。手一旦入水，就立刻開始向外划動，開始沙漏動作周期的前半部分。
HOURGLASS MOTION UNDERWATER
水下沙漏狀划水動作
Once you are on the surface, the main unit for propulsion are your arms, so it is very important that your draw the right pattern underwater, and that is a hourglass pattern. If you were to stick your thumbs out as your hands come underneath your stomach, (**) almost touch. This helps set a relaxed recovery which for any distance butterfly, you want do working underwater and relaxing over the surface of the water.
Ian: “The reason for the hourglass is be constantly searching for still water so you can get the most out of your stroke, and also the second reason for is to help the recovery phase of the stroke initiated as your hands pass your hip there sort of sling shot passed your hips, and then enter the relax recovery.”
身體浮到水面後，最大的推進力量就來自手臂。因此正確的水下划水路線非常重要，也就是沙漏狀划水。在你的雙手划到腹部下方時，如果此時你伸出兩個拇指，那麼它們幾乎可以碰到一起。這種方式可以幫助你在任何距離的蝶泳時實現輕鬆的移臂。你手上的勁應當使在水下，而在水面移臂時則應放鬆。
伊恩：「採用沙漏型划水是為了找到持續抓水的感覺，從而使划水獲得最大的效果。另外這樣對移臂也有幫助。移臂階段從你的手划過臀部時開始，此時你的手就象從臀部兩側甩出去一樣，然後就開始進行放鬆的移臂動作。」
UPPER BODY REVIEW
上半身動作要點總結
1. LITTLE SPLASH IN FRONT OF BODY
2. HANDS ENTER SHOULDER WIDTH APART
3. HOURGLASS MOTION UNDERWATER
1．盡量減少身體前方產生的水花
2．手入水時與肩同寬
3．水下沙漏狀划水動作
HEAD POSTION
頭部的位置
For all strokes the head position is the most important item, because it allows you to line up.
無論何種泳姿，頭部的位置都是最重要的。正確的頭部位置才能使你的身體保持直線。
HEAD ENTERS WATER BEFORE HANDS
頭在手之前入水
The head gets in the water before the hands, but just slightly before the hands go in the water – too soon or too late can (drain off) the rhythm of the stroke.
頭應當比手先入水，但是只需要提前一點點即可。入水的時機過早或過遲都會破壞划水的節奏。
HEAD IS LOOKING STRAIGHT DOWN
目光直視下方
By getting the head in the water, means to look straight down at the bottom. If you are a one up one down breather, or one up two down breather, depending on the distance of your race, your head position is really key.
頭在水中時，要直視下方。如果你採用一划一呼吸，或者採用兩劃一呼吸的方式（根據比賽距離），那麼頭部的位置是非常關鍵的。
HEAD GOES DOWN, HIPS COME UP
頭向下時，臀部向上
Ian: “Notice that when my head comes out of the water, my hips go down. And when my head goes back into the water, my hips come out – and my suit comes out of the water as Eddie was pointed out.”
伊恩：「注意當我的頭出水時，PP就下沉。而當頭入水時，PP就上翹。也就如同艾迪前面說的那樣，泳褲露出水面。」
For Ian, we find out his greatest speed is with one up one down or one up two down. If he tries to go without breathing or breathing twice in a 50 meter butterfly, it is not as fast as if he breathes every other or every third.
Ian: “On your breathing stroke it is really important to get your breath and get your head back down inline with your body as quickly as possible. And on your non-breathing stroke, despite the undulation of the rest of your body, it is important trying to keep your head inline with your body line.”
Look at the head position – he is looking straight down through most of the pool, and before the hands enter, his head is already down. This gets you a great shot of when the head goes down.
對於伊恩來說，採用一划一呼吸或兩劃一呼吸時速度最快。如果他在50米蝶泳中採用憋氣游或者只呼吸兩次，那麼還沒有兩次一呼吸或三次一呼吸的速度快。
伊恩：「在換氣的劃臂周期，呼吸後一定要儘快地將頭部恢復到水中與身體保持直線的位置。在非換氣的劃臂周期，雖然身體的其他部位在波動，但是頭部應當保持與身體成直線的位置。」
讓我們看看伊恩游泳時頭部的位置。在大多數時間裡他都是直視池底的，而在手入水之前，他的頭已經開始下沉。這非常好地說明了頭入水的時機。
HEAD POSTION REVIEW
頭部位置要點總結
1．HEAD ENTERS WATER BEFORE HANDS
2．HEAD IS LOOKING STRAIGHT DOWN
3．HEAD GOES DOWN, HIPS COME UP
1．頭在手之前入水
2．目光直視下方
3．頭向下時，臀部向上
UNDERWATER KICKING 水下海豚腿
Ian: “One of the most important aspects of having good underwater dolphin kick is having a tight streamline. I would consider tight streamline is one of the most effortless ways that you can increase you speed and efficiency and therefore get faster. Another key point to a good streamline is proper head position, keeping your head inline with rest of your body or allows your hips to have the greatest range of motion. And a good streamline proper head position means keeping your arms tuck right behind your ears.”
伊恩：「要做到完美的水下海豚腿，最重要的是保持緊密的流線型。我認為緊密的流線型是增加速度提高效率最省事的方法，這樣才能游得更快。良好流線型的另一個要點是正確的頭部位置。應當使頭部與身體其他部分保持在一條直線上，或者使臀部能夠最大幅度地擺動。良好的流線型、正確的頭部位置，意味著將手臂緊貼在耳朵後面。」
When you streamline off the wall, or off start in your fly kicking, you can tell if you kicking too big if you can feel you feet kicking the water, and that may not be something that the younger swimmers can get, but the older swimmers definitely get that.
Notice the distance his feet travel, and there is a snap at the end that almost like (popping a towel) you get your greatest speed down there, and it starts to feed back up into the position so you get some pressure on the water on your up kick, so you are in position to start the next kick. And very simply, the faster you can kick the faster you would go.
This is very important for every age to work on the fly kick underwater. It is such a weapon to have for the fly to back to free and the IMs. It is just very, very important.
The only place the fly kick is not a plus for most swimmers is in the 50-yard freestyle. In the 100 freestyle, there are people to use 3 to 5 fly kicks and go faster 41 plus and go 48 plus to 49 low for a 100 meters.
There is different opinion on when to start the fly kick. Usually it is one body length off the wall or before you start losing speed through way too long you slow down. And it is so important to maintain your speed from the start or turn. You can maintain that speed and use your fly kick to extend another body length or two body length or three body length, then you have help yourself not only at that part of the race, but at the end of the race. Because the fly kick, even though you are holding your breath, creates less (lacky gas) and then on the surface then swiming and using all parts of the body.
當你採用流線型打腿蹬離池壁時，如果你能感到腳在踢水，那麼可以斷定打腿的幅度過大了。這一點年齡小的游泳者不一定能體會到，但是歲數大些的人一定可以感覺到。
注意伊恩腳的擺動幅度，在末端猛然甩動，就像甩一條毛巾一樣，在末端獲得最大的速度，而這又反饋到你所在的位置，這樣你在向上踢腿時能夠感到一些水的壓力，而此時你也準備好進行下一次打腿。顯然，你打腿的頻率越快，前進的速度也就越快。
對於任何年齡組的人來說，進行水下海豚腿的練習都是非常重要的。無論是蝶泳、自由泳、還是個人混合泳，海豚腿都是一件利器 – 沒啥說的，它就是那麼、那麼的重要。
對於大多數游泳者來說，海豚腿唯一沒什麼用的地方就是50碼自由泳比賽。而在100碼的自由泳中，有些人通過3到5下海豚腿獲得更快的速度，可以游到42秒以內，而在100米比賽中則能游到49秒上下。
關於何時開始打腿有著不同的觀點。通常在蹬離池壁一個身位後開始打腿，或者在你滑行過長距離以至於失去速度之前開始。而在比賽開始或轉身時保持速度是非常重要的。你可以通過海豚腿將出發的速度額外保持1個、2個、甚至3個身位的距離。這樣不僅在出發和轉身階段有所幫助，在比賽衝刺階段也是如此。因為即使你屏住呼吸，蝶腿也產生較少的（？？？），使用全身部位游。
UNDERWATER KICKING REVIEW 水下海豚腿要點總結
1. TIGHT STREAMLINE
1．保持良好的流線型
2. KEEP HEAD IN LINE WITH THE REST OF THE BODY
2．頭部與身體其餘部分保持在一條直線上
3. NOTICE THE DISTANCE HIS FEET TRAVEL
3．注意打腿時腳的幅度
DRILL #1 5/2
One of my favorite and most consistent fly drills that we use is 5 kicks and 2 strokes. For younger swimmers we can even go 4 kicks and 2 strokes. This helps some work on the undulation, and still helps some work on the transition from the underwater phase to the surface. Then they work on it without whole lot of momentum, which will (lineup) making a little bit easier off the walls. There are two things to worries about here. One of them is to keep your feet underwater all the time, and the other one is to move them fast. And the way we set the tone for this, most of our repeats with this are done at 50 yards or 50 meters. You go 10 50 on one 15 or men like this, pretty soon you got a bunch of guys holden 24 to 26 when you doing 5 kicks and 2 strokes. If you think about how fast they are going with this drill, then you known how important the fly kick is.
我最喜歡的一個練習，也是我們一直使用的一個蝶泳練習就是5次打腿2次劃臂（5/2）的練習。對於小游泳運動員我們還可以採用4次打腿和2次劃臂進行練習。這對於改善身體的波動有所幫助，而且對水下到水面的轉換也有一定的幫助。（*****）。這裡有兩處需要注意的地方：第一點是始終保持腳在水面以下，另一點是腳移動的速度要快。(*****)，大多數練習都是按照50碼或50米的距離進行的。（如果你在一個15練習10次50碼的距離，很快就有一批傢伙作5/2練習時達到24~26？）。如果你想一想他們能夠在此項練習中達到多快的速度，那麼你就知道海豚腿有多麼重要了。
Ian: “I think the 5 kicks/2 strokes drill is a good opportunity to work on having a tight streamline and transitioning from underwater kick into the butterfly, also is a great opportunity to work on breathing pattern. On this drill you can notice that I don’t breathe on the first stroke out of the water but I breathe on the second stroke, which replicate my break out in any sort of race or practice situation you never want breath on the first stroke.」
伊恩：「我認為5腿/2劃練習對於保持緊密的流線型，以及從水下海豚腿轉換到完整的蝶泳都很有幫助，對呼吸方式也很有幫助。在進行此項練習時，你可以看到我在出水後的第一次劃臂時沒有喚氣，而是在第二次劃臂時才換氣。這和我在任何比賽或練習時出水的方式都是一致的，從來不在第一次劃臂時換氣。」
要點：
KEEP YOUR FEET UNDERWATER ALL THE TIME
腳始終保持在水面以下
MOVE YOUR FEET FAST
腳的擺動速度要快
TIGHT STREAMLINE
保持緊密的流線型
CONCENTRATE ON BREATHING PATTERN
注意呼吸方式
DRILL #2
FLY KICK ON YOUR BACK
練習2
仰蝶打腿
One of the best things we do for fly kick is the fly kick on the back, and we do most of it with our hands at our sides. This helps the swimmers increase the strength of the quadriceps, the strength of their stomach, and those main muscle groups that drives fly kick.
蝶泳腿的一項最佳練習就是仰蝶打腿，做這一練習時我們一般把手放在兩側。該練習可以增加股四頭肌的力量、腹部的力量、以及蝶泳腿所需的其他主要肌肉群的力量。
Ian: “One important thing to remember when you doing this fly kick on your back drill is to have the correct range of motion. And if your knees and your feet come out of the water, then your undulation motion is actually too large. You want you knees and your feet to just kind of come to the surface, and then go back down.”
伊恩：「做仰蝶打腿練習時最重要的是要保持正確的動作幅度。如果你的膝蓋和腳露出了水面，那麼你的擺動幅度就過頭了。膝蓋和腳應當向上剛好擺動到水面的位置，然後就應當向下擺。」
When we do this in practice we would do 5 to 8 kicks off the wall in a streamline position, pull our hands to the side, and then keep our head straight up, and kick as hard as we can down to the end of the pool. It becomes more than a drill, it becomes part of your training program, and it teaches you so much, it adds a lot of strength. After 4 to 6 weeks, there average times in repeat 100s of fly kick on your back, we drop 5 to 10 seconds.
我們在作此項練習時，通常用流線型姿勢蹬離池壁打腿5到8下，然後手放在兩側，保持頭部筆直，用最大的力氣打腿到泳池的另一端。這已經不僅僅是一個練習，而是培訓計劃的一部分。它可以教會你很多東西，並且顯著增加你的力量。在4到6周大量重複的仰蝶腿練習後，平均時間可以縮短5到10秒。
Ian: “One of the things that I think about while I am doing the dolphin kick on my back is trying to have proper head position. If my head is in the right position then I have good range of motion with my hips. I notice that when I look down towards my feet on this drill, my hips tend to sink, and in order to try keeping my hips from sinking, I’d try look straight up at the ceiling.”
伊恩：「我在進行仰蝶海豚腿的練習時總是盡量保持正確的頭部位置。如果我的頭部位置正確的話，那麼臀部的動作幅度也錯不了。我注意到當我做此練習時如果往腳下看，那麼臀部就趨於下沉，而為了不使臀部下沉，我會試圖向上直視天花板。」
DRILL #3
3-3-3
練習三
「3-3-3」練習
One of the main drills for working on the movement of the hips so that the bathing suit does comes out of the water is the very simple butterfly drills do 3 left arm strokes, 3 right arm strokes, focusing on getting the head down and getting the hips up, and then take 3 regular butterfly strokes, called 3-3-3, and that will really help you work on your kicks, and it slows them down enough that they can figure out what needs do be done on the kick. As long as the done get done until they figure out, no matter what we give them, what we know, what we say.
3-3-3練習非常簡單，就是先左臂划水3次，右臂划水3次（單臂划水時注意頭部向下時臀部向上），然後再作3次正常的蝶泳動作。這是臀部動作的一個主要練習，可以幫助你實現泳褲出水的效果。這一練習對改進打腿也非常有幫助，因為動作頻率比較慢，所以你在練習時可以仔細思考打腿時的動作。無論教練員理論如何、教授什麼、說些什麼，最後還是要運動員自己去體會的。
Ian: “On the 3-3-3 drill, Eddie talks about the fact that slows down the stroke that you can focus on getting the little things right. And one of the little things I like to focus on is having the stroke timing correct on the 3-3-3 drill, which means making sure that you have one kick as the hand enters the water out from the beginning of the catch, and one kick as your hand exits the water at the beginning of the recovery.”
伊恩：「在3-3-3練習中，艾迪提到了划水的頻率會放慢，這樣你就可以集中思考如何在細微之處作出改進。我在做3-3-3練習時關注的一個細微之處是如何保證正確的划水時機，這意味著手入水開始抱水之前打一次腿，而手出水剛要開始移臂時再打一次腿。」
When he is doing this one arm, exits bathing suit actually gets out of the water more than when he is swimming, so it is a good over emphasis to have.
A very important thing about any drill for any stroke is that they must be done correctly. So just because a coach gives the swimmer drills to do, you may not be helping their stroke if drills is done incorrectly. So while they are drilling, you must correct so that they get the drill right.
當伊恩做單臂蝶的練習時，泳褲露出水面的幅度比正常蝶泳時要大，這一突出強調的效果很好。
無論是何種泳姿中的任何練習，最重要的是必須用正確的方法去練。如果教練只是給出一些練習讓游泳者去訓練，但是訓練的方法卻是錯誤的，那麼對提高可能就沒什麼幫助。因此在運動員練習時，你必須對錯誤之處進行糾正，以保證練習的正確。
結語
Thanks for watching the DVD. I know this DVD will help you – and the whole point of it is to get you to go faster, and that’s a lot of fun.
謝謝觀賞本片。我相信本片將會對你有所幫助，所有這些都是為了使你游得更快，而這也是充滿樂趣的！
