Swimisodes - Backstroke Kick 

Swimisodes - Backstroke Kick 수영에피소드 - 배영 차기 게시일: 2016. 3. 22. Watch in 4K 4k 화질로 감상하세요 Getting the backstroke kick right can be very challenging. 올바른 배영 차기 기술을 익히는 것은 매우 어려울 수 있습니다. In this installment of #swimisodes, World Champion Junya Koga first shows you what a typical backstroke kick technique with too much knee bend looks like, causing an increase in the frontal drag slowing you down. 이번 #수영에피소드에서는, 세계 챔피언 준야 코가(古賀淳也, Junya Koga)가 먼저, 앞방향 저항이 증가하여 속도가 느려지게 되는, 전형적인 배영차기를 보여드립니다. Then, using an elastic band above the knee, Junya demonstrates a more correct and faster technique of backstroke kick using less knee bend and a lot of power derived from the hip flexors and relaxed, loose ankles. 그런 후에, 무릎 위에 탄력 밴드를 두르고서, 무릎은 덜 굽히면서, 엉덩이 굽힘근에서 시작하는 보다 강력한 힘과, 뻣뻣하지 않으면서 원활하게 움직이는 발목을 이용하는, 보다 타당하며 더욱 빠른 배영 차기 기법을 보여드립니다. To kick properly and to avoid the temptation of over bending the knee to get more power out of each kick, Junya and Olympic champion Roland Schoemann demonstrate two important dryland exercises that help increase the flexibility of the ankle. 올바르게 차기 위한, 또한 찰 때 마다 더 강하게 차려고 무릎을 과도하게 굽히려는 충동을 억제하기 위한, 준야(古賀淳也, Junya Koga)와 올림픽 챔피언 롤랜드 스쿠만(Roland Schoemann)이, 발목의 신축성을 기르는 데 중요한 두 가지 지상훈련을 보여드립니다. Achieving such flexibility with loose and relaxed ankles is one key qualities needed to develop a faster backstroke and freestyle kick with a tighter, narrower kick. 더욱 꽉 조이면서 폭이 더 좁게 차, 배영과 자유형이 더 빨라지게 하려면, 뻣뻣하지 않으면서 원활하게 움직일 정도로 발목의 신축성을 기르는 것이 중요합니다. We use the Finis Ankle Strap in a variety of ways at our Race Club camps to improve kicking technique. 차기 기법을 향상시키기 위해 우리 레이쓰 클럽 캠프에서는 피니스 발목 밴드를 다양한 방법으로 이용합니다. When you first try using the elastic band you may get frustrated by the slower speed of your kick. 탄력 밴드 사용을 처음 시도할 때는 차는 속도가 느려져서 당혹스러울 수도 있습니다. Be patient and continue to work on ankle flexibility with this narrower technique of kicking. 인내심을 갖고 이 좁게 차는 기법으로 신축성 있는 발목을 갖기 위해 훈련하십시요. Eventually you will see your kicking speed and, more importantly, your backstroke speed begin to increase. 얼마 안 있어 차는 속도와 배영 속도가 빨라지는 것을 확인하게 될 것입니다. Using the flick kick and freestyle kick dryland exercises, you can see great improvement in your ankle flexibility occurring within weeks. 발목 튕겨 차기(ankle flick kick)와 자유형 차기 지상훈련을 통해, 몇 주일 안에 발목 신축성이 크게 향상되는 것을 확인하게 될 것입니다. The technique of kicking with less knee bend takes time and practice to perfect. 무릎을 덜 구부리면서 차는 기법을 완성하려면, 오랜 시간에 걸쳐 자주 훈련해야 합니다. Purchase the Finis Ankle Strap used in this video here: 이 동영상에서 사용된 피니스 발목 밴드 구매할 수 있는 곳: shop.theraceclub.com/store/pulling-ankle-strap.html Swimmers of all ages and abilities come from all over the world to the Race Club swim camps to improve their swimming technique. Join us! theraceclub.com/swim-camps/ 레이쓰 클럽 수영 캠프에서는 수영 기술 향상을 원하시는 전세계 모든 연령 모든 등급의 수영인들을 환영합니다. 참가하세요! theraceclub.com/swim-camps/ Director/Editor: Richard Hall 감독/편집: 리챠드 홀 Producer: The Race Club 제작: 레이쓰 클럽 Writer/Narrator: Gary Hall Sr 저술/설명: 게리 홀 시니어 Cinematographer: Frazier Nivens 촬영: 프레이저 니벤스 Music: Kyle Pittman 음악: 카일 핕만 Live Sound: Gustavo Moller 음향: 구스타보 몰러 Jib Operator: Mikey Montoya (Jib and Co) 집(Jib) 운용: 마이키 몬토야 (집앤코) Underwater Housing: AquaVideo 수중 방수: 아쿠아비디오 Filmed at our training facility Founders Park Islamorada, FL MM87 and at the Moorings Village MM81 Founders Park Islamorada, FL MM87에 소재한 우리 훈련 시설과 the Moorings Village MM81 에서 촬영했습니다

1 00:00:01,000 --> 00:00:05,680 All right. The last area, Junya, where we see problems of the drag is the legs. 자. 준야(Junya, 古賀淳也). 이제, 저항 문제가 발생하는 나머지 부위는 다리입니다. 2 00:00:06,520 --> 00:00:08,360 You want to keep the body straight. 몸뚱아리를 반듯하게 지탱해야 하고. 3 00:00:08,360 --> 00:00:10,100 You wanna keep the elbows tight. 팔꿈치를 단단하게 고정시켜야 합니다. 4 00:00:10,240 --> 00:00:18,600 But sometimes, if you don't, particularly, if you don't have flexibility in ankles, backstrokers will try to kick by bending the knee too much. 가끔, 특히나 발목의 유연성이 떨어지는 선수들의 경우, 배영을 할 때 무릎을 과도하게 굽히면서 차려는 경향이 있습니다. 5 00:00:19,040 --> 00:00:22,680 And by bending the knee too much, they create a huge drag problem. 그렇게 무릎을 과도하게 굽히면, 저항이 무지막지하게 커지는 문제가 생깁니다. 6 00:00:23,060 --> 00:00:26,740 So, in backstroke, we have to keep the legs relatively straight. 그러므로, 배영을 할 때는, 다리를 비교적 곧게 유지하여야 합니다. 7 00:00:26,740 --> 00:00:28,020 Kicking from the hip. 엉덩이에서 부터 차고. 8 00:00:28,220 --> 00:00:30,060 and very little knee-bend. 무릎은 아주 조금만 구부려서 9 00:00:30,080 --> 00:00:33,840 and use the power of the ankles, and the flexibility of the feet. 발목의 힘과, 발바닥의 유연성을 이용하세요. 10 00:00:34,260 --> 00:00:37,040 So I want you to put the band on above your knee. 그래서 저는 무릎 위에 밴드를 두르라고 합니다. 11 00:00:37,480 --> 00:00:46,020 And then I want you to kick out using the relatively straight kick and all the flexibility in the ankle to get the power. 그러고 나서 비교적 (무릎은 뻗어) 곧게 차고 대신 발목의 유연성을 최대한 이용해서 힘있게 차십시요. 12 00:00:49,080 --> 00:00:54,320 At the Race Club Camps, we spend a lot of time teaching swimmers how to kick correctly. 레이쓰 클럽 캠프에서는, 올바로 차는 법을 가르치는 데 많은 시간을 할애합니다. 13 00:00:55,160 --> 00:01:04,040 Placing an elastic band around the legs above the knees as world champion Junya Koga demonstrates is a great drill for backstroke kick. 세계 챔피언인 준야 코가(Junya Koga, 古賀淳也)가 하는 것처럼 다리에 탄력 밴드를 두르고 하는 것은 배영 차기를 향상시키는 데 아주 좋은 훈련입니다. 14 00:01:05,240 --> 00:01:14,360 The band allows Junya to bend his knees just enough to create propulsion from his feet, but not so much as to cause excessive frontal drag. 밴드를 참으로써, 준야는, 발바닥으로 추진력을 만들면서도, 과도한 앞방향 저항이 생기지는 않을 정도로만 무릎을 굽히게 됩니다. 15 00:01:15,860 --> 00:01:20,840 Of course, to kick with power using this technique, the ankles should be loose and relaxed. 이 기법으로 힘있게 차기 위해서는, 두 말할 필요도 없이, 발목은 뻣뻣하지 않으면서 원활하게 움직여야 합니다. 16 00:01:21,700 --> 00:01:26,900 Both qualities can be improved with dryland exercises such as the flick kick. 이는 발목 튕겨 차기(flick ankle kick) 같은 지상훈련을 통해 향상시킬 수 있습니다. 17 00:01:27,540 --> 00:01:29,540 Are you ready? (Whistle blow!~) 준비하시고... (휘파람!~) 18 00:01:30,840 --> 00:01:33,820 Flick, flick and flick! Fast, fast, fast, fast, fast, fast, 튕겨, 튕겨, 튕겨! 빨리, 빨리, 빨리, 빨리, 빨리, 빠르게, 19 00:01:33,820 --> 00:01:35,440 Keep it going! Keep it going! Keep it going! 계속해! 계속! 계속! 20 00:01:35,440 --> 00:01:36,220 Good! 좋아! 21 00:01:36,220 --> 00:01:38,280 Fast! Come on! Come on! Don't stop! 빠르게! 어서! 어서! 멈추지 말고! 22 00:01:38,880 --> 00:01:40,640 Come on, now! Keep it going! Come on!~ 어서, 지금! 계속해! 어서!~ 23 00:01:41,420 --> 00:01:44,260 Keep it going! Fast! Fast! Fast! Loose ankles! Keep it going! 계속해! 빨리! 빨리! 빠르게! 발목을 원할하게! 계속해! 24 00:01:44,260 --> 00:01:49,980 Flick kicks are an intense exercise with the knees are bent about the same as while doing backstroke. 배영할 때와 거의 같은 각도로 무릎을 구부리면서 하는 발목 튕겨 차기(flick ankle kick)는 극도로 힘든 훈련입니다. 25 00:01:50,260 --> 00:01:54,500 Yet the feet are flicked in a kicking motion as fast as possible. 차는 움직임을 최대한 빨리하면서 발을 튕겨댑니다. 26 00:01:54,640 --> 00:01:58,420 A very difficult motion to sustain even for 1 minute. 1 분 동안 계속 하는 것조차도 아주 어려운 동작입니다. 27 00:01:58,900 --> 00:02:02,920 Go! Go! Go! Go! Fast!Fast! Fast! Fast! Fast! Fast! Come on! Don't slow down! 계속해! 계속해! 계속! 계속! 빨리! 빨리! 빨리! 빨리! 빨리! 빨리! 어서! 늘어지지 마! 28 00:02:03,320 --> 00:02:06,360 10 more seconds! Come on! Come on! Finish! Finish! Finish! 10 초 남음! 어서! 어서! 다 됬어! 다 됬어! 다 됬어! 29 00:02:06,600 --> 00:02:08,820 Flick! Flick! Flick! Flick! Fast! 튕겨! 튕겨! 튕겨! 튕겨! 빠르게! 30 00:02:09,540 --> 00:02:10,500 5 seconds! 5 초! 31 00:02:12,160 --> 00:02:13,360 (Whistle blow!~) (휘파람!~) 32 00:02:15,000 --> 00:02:20,140 The straight leg kicks are quite different from the flick kick as performed by Roland Schoemann. 다리를 쭉 뻗고 하는 차기(the straight leg kick)는, 롤랜드 스쿠만(Roland Schoemann)이 보여주는 것처럼, 발목 튕겨 차기(ankle flip kick)와는 많이 다릅니다. 33 00:02:20,980 --> 00:02:24,100 Straight leg kicks are less intense than the flick kick. 다리를 쭉 뻗고 하는 차기는 발목 튕겨 차기보다는 덜 힘들지요. 34 00:02:24,420 --> 00:02:28,200 Yet the ankles should remain loose while doing this exercise. 이 훈련을 할 때도, 발목은 여전히 원활하게 움직여야 합니다. 35 00:02:31,060 --> 00:02:37,740 Practice your backstroke kick with an elastic band on your legs, using a tighter faster kicking motion. 배영 차기를 연습할 때에는, 다리에 탄력 밴드를 두르고서, 더 꽉 조이면서도 빠르게 차십시요. 36 00:02:38,000 --> 00:02:40,520 And you'll see your backstroke speed improve. 배영이 더 빨라지는 것을 확인하게 될 것입니다.

Hey!:) Awesome and informative video like always;) But i wondered. I have to do much of the backstroke kick, since I have shoulder problems, and my trainer says that my feet should continue on upwards until my toes (or more of the foot) are over the surface. Does this help??

I tried the Finis Ankle Strap, you re right you feel slower speed during the drill, but so much power when you swim. Just a question : is it also useful to use the band for freestyle kick?

Interesting with the band around the upper leg. After watching a bunch of you kicking videos I have wondered if there was any power difference between the freestyle flutter kick and the back stroke flutter kick. Main thing I have been thinking is that with the back stroke, you can drop your heel down farther in the water because it is more stream lined than your thigh. You can't raise your heel very far in freestyle, and have to drop the thigh a bit more, which I would think would cause more drag. Funny thing I have noticed with lap swimmers, is how so many can have slightly flexed ankles, rather than hyper extended, with freestyle flutter kick, but have no problem pointing/extending their toes when on their backs.... I have heard the comment that 'My kick is so much stronger when I am on my back than when I am on my tummy' many times.

Awesome video as always. I've been struggling with the dolphin kick with kickboard for a while. Could you give us a tip on how to loosen up but still engage the abs and other muscles involved while doing the kick?

W

ಸೂಪ್ಪರ್ ಸರ್.,

thank you master~~

Is it ok to do underwaters with the ankle strap on or do you just not do underwaters when pushing off the wall?

thanks! definately try this

1:28 when I see a cockroach in my house

very good details

Does that work for front crawl flutter kick?

These videos help a lot. Thanks! I was wondering what Camera you are using to film the under water Portion of the videos. If you could, please leave a link to the website you got it on. Thanks!

cant wait to try this.

Do you have a camp in San Diego?