Do you or your child struggle to perform the dolphin kick? Check out this video tutorial on the do's and don'ts of dolphin kicking and a dryland drill to practice the movement!
I am so happy I found this. I swam 1300 yards today using this technique and had only practiced for about 5 minutes. I was consistantly making 1/3 of the way across a 25 yard pool using this. You two are great, Thanks
1 00:00:00,380 --> 00:00:03,260 Hey, this is Rachel with Charles River Aquatics swim tips. 안녕하세요, 저는 챨스 리버 아쿠아틱스 수영 비결을 진행하는 레이철입니다. 2 00:00:03,260 --> 00:00:05,340 Today, we're gonna be talking about dolphin-kick. 오늘은 돌고래차기(dolphin-kick)에 대해 말씀드리겠습니다. 3 00:00:05,340 --> 00:00:06,820 When we teach dolphin-kick, 돌고래차기(dolphin-kick)을 가르치면서, 4 00:00:06,820 --> 00:00:10,020 we often see swimmers doing it incorrectly. 많은 사람들이 틀리게 하는 것을 자주 봅니다. 5 00:00:10,020 --> 00:00:15,740 And so, Chris is going to demonstrate to us the two ways that we see dolphin-kicks swam incorrectly. 우리가 볼 수 있었던 잘못된 돌고래차기(dolphin-kick)의 두 가지 유형을 보여드리겠습니다. 6 00:00:15,740 --> 00:00:21,200 So, Chris is gonna start by driving his head instead of his abdominals. 복근의 힘을 사용하는 대신 머리를 움직이는 것을 먼저 보여드리겠습니다. 7 00:00:21,200 --> 00:00:22,260 Go ahead, Chris. 시작하세요, 크리스. 8 00:00:23,660 --> 00:00:27,080 See. You can see it. Chris gets pretty deep in the water. 보시다시피, 물 속으로 너무 깊이 들어가게 됩니다. 9 00:00:27,080 --> 00:00:29,300 He is hinging mostly at his hip. 엉덩이 부위에서 많이 꺾이고 있고, 10 00:00:29,440 --> 00:00:32,280 And his back is staying relatively straight. 그에 비해 등 부위는 뻣뻣합니다. 11 00:00:32,340 --> 00:00:36,800 We're actually looking for really smooth undulation going through the spine. 실제로는 등뼈를 따라 흐르는 부드러운 물결 모양의 움직임을 만들어야 합니다. 12 00:00:36,840 --> 00:00:40,200 So, next Chris is going to do, we would call it inchworm. 이번에는 자벌레(inchworm)라고 부르는 동작을 보여드리겠습니다. 13 00:00:40,200 --> 00:00:41,700 Mmm. It's easier to see on the back. 누운 자세에서 더 잘 볼 수 있으므로, 14 00:00:41,700 --> 00:00:43,240 So, Chris is gonna be on his back to do it. 누워서 하도록 하겠습니다. 15 00:00:43,240 --> 00:00:44,160 Go ahead, Chris. 시작하세요, 크리스. 16 00:00:46,340 --> 00:00:53,640 So, swimmers doing the inchworm are trying to use their legs instead of their abdominal muscles to swim dolphin-kick. 자벌레(inchworm) 동작을 하는 사람들은 복근의 힘을 이용하는 대신에 다리를 이용해서 돌고래차기(dolphin-kick)을 하고 있는 것입니다. 17 00:00:54,000 --> 00:00:55,180 Haha ha. 하하하. 18 00:00:55,520 --> 00:00:58,020 Go ahead, Chris. Nice. 잘 했어요, 크리스. 19 00:00:58,060 --> 00:01:00,680 So, now Chris will just demonstrate correct dolphin-kicks. 이제 올바른 돌고래차기(dolphin-kick)을 보여드리겠습니다. 20 00:01:00,680 --> 00:01:01,940 We can see what it should look like. 어떻게 하는 지 보겠습니다. 21 00:01:01,940 --> 00:01:04,200 Go ahead, correct dolphin-kick. 시작하세요, 바람직한 돌고래차기(dolphin-kick). 22 00:01:07,440 --> 00:01:09,580 So, nice smooth undulation. 아주 부드럽게 물결처럼 움직입니다. 23 00:01:09,680 --> 00:01:13,320 He is pressing with his hips, not with his chest. 가슴으로 누르는 것이 아니라, 엉덩이로 누르고 있습니다. 24 00:01:13,440 --> 00:01:18,280 And his upper body, his chest and his head are staying on the surface of the water. 상체, 즉 가슴과 머리는 수면 가까이 머무르고 있습니다. 25 00:01:18,280 --> 00:01:25,380 So, we can do a really easy drill at home, the same one we do to teach dolphin-kick in level 5. 그래서, 5 단계에서 돌고래차기(dolphin-kick)를 가르칠 때 사용하고, 또 집에서도 쉽게 할 수 있는 훈련법을 알려드리겠습니다. 26 00:01:25,440 --> 00:01:27,800 So, Chris you can hop up. You're gonna demonstrate the ?? press. 크리스, 일루 올라와서 ?? 누르기를 보여주세요. 27 00:01:27,800 --> 00:01:28,820 ???? 어부봐...(??) 28 00:01:32,520 --> 00:01:34,200 So, we're gonna do "fat cat scary cat" 이제 "배부른 고양이 화난 고양이"(fat cat scary cat)를 하겠습니다. 29 00:01:34,240 --> 00:01:38,360 So I'm gonna have you stand side ways, so we can actually watch what your body is doing. 실제로 몸이 어떻게 움직이는 지 볼 수 있게 옆으로 서주세요. 30 00:01:38,620 --> 00:01:43,660 So, if Chris will be doing head-drive, he would look like this. 머리를 움직여서 한다면, 이렇게 보일 것입니다. 31 00:01:43,700 --> 00:01:47,420 You notice(???) Chris moving his head back and forth, hinging at the hip, 머리가 앞 뒤로 움직이고, 엉덩이에서 접혔다 폈다하고 있습니다, 32 00:01:47,420 --> 00:01:50,940 His legs are staying straight. That's not gonna ???. 다리는 뻣뻣하게 있구요. 효과적이지 않습니다. 33 00:01:50,940 --> 00:01:53,900 If Chris will be doing the inchworm, he will look like this. 자벌레처럼 움직인다면, 이렇게 보일 것입니다, 34 00:01:55,080 --> 00:01:56,740 which is not ??? . wohuhu. 효과적이지 않습니다, ㅋㅋㅋ 35 00:01:58,140 --> 00:01:58,960 It's perfect(?). 잘했어요. 36 00:01:59,060 --> 00:02:01,560 So, we're doing dolphin-kick. Show us what it looks like. 이제 올바른 돌고래차기(dolphin-kick)을 해보세요. 37 00:02:01,560 --> 00:02:03,480 Yep. So, here we go. 네, 이겁니다. 38 00:02:03,480 --> 00:02:06,080 Let's look at fat cat, scary cat. 보실까요. "배부른 고양이", "화난 고양이". 39 00:02:06,080 --> 00:02:08,680 And that's what we call the drill "fat cat scary cat". 이것이 "배부른 고양이 화난 고양이"라고 부르는 훈련법입니다. 40 00:02:08,680 --> 00:02:14,440 So, swimmers are sticking their stomach out, "fat cat", sticking their butt out "scary cat". 배를 쑥 내미는 것이 "배부른 고양이"이고요, 궁둥이를 뒤로 내미는 것이 "화난 고양이"입니다. 41 00:02:14,440 --> 00:02:20,260 And, you can see Chris' shoulders are staying in same place, as well as his head. 그리고 보시다시피, 머리도 마찬가지이지만, 어깨도 같은 위치에 머무르고 있습니다. 42 00:02:20,260 --> 00:02:23,840 There's no driving with the head. There's no driving... 머리를 움직이지도 않고... 43 00:02:23,860 --> 00:02:25,900 He's not bending his knees. 무릎도 역시 굽히지 않습니다. 44 00:02:25,900 --> 00:02:28,920 Your legs will just follow what your hips are doing. 다리는 그냥 엉덩이가 하는 것을 따라가기만 해야 합니다. 45 00:02:28,920 --> 00:02:31,580 So, Chris! Hop again. Show us dolphin-kick again. 네, 크리스! 다시 물속으로 들어가서, 돌고래차기(dolphin-kick)을 보여주세요. 46 00:02:33,480 --> 00:02:34,720 Correct dolphin-kick? 올바른 돌고래차기(dolphin-kick)? 47 00:02:34,720 --> 00:02:37,220 OK. This way. On your front will be great. 네, 이번에는 엎드려서 하면 좋겠어요. 48 00:02:41,580 --> 00:02:43,740 So, again. His legs are following his hips. 다시 말씀드립니다. 다리는 엉덩이의 움직임을 그냥 따라갑니다. 49 00:02:43,740 --> 00:02:45,280 And his hips are driving the movement. 엉덩이가 전체 움직임을 이끌어가구요. 50 00:02:45,280 --> 00:02:47,700 And his spine is nice and flexible. 등뼈는 유연하게 움직입니다. 51 00:02:48,160 --> 00:02:49,700 Beautiful. Thank you, Chris. 잘했어요. 고마워요, 크리스. 52 00:02:49,700 --> 00:02:52,840 This is, again, Rachel at Charles River Aquatic's Swim Tips. Have fun swimming. 지금까지 챨스 리버 아쿠아틱스의 수영 비결을 함께 한 레이철입니다. 재미있게 수영하세요.
