Swimisodes - One Arm Backstroke
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- Опубликовано: 2 мар 2015
- #swimisodes World Champion Junya Koga demonstrates the one arm backstroke drill that we teach at our Race club swim camps: theraceclub.com/swim-camps/ This swim drill enables the swimmer to isolate the movement and position of the arm during the entry and underwater pull. Race Club coach, Gary Hall Sr. explains the importance of taking the time to feel the bent arm position of the underwater pull. Along with proper head position and body alignment, bending the arm the right amount reduces frontal drag and allows for greater propulsion. A straight arm pull in backstroke is equivalent to a deep straight arm pull in freestyle, where the swimmer maximizes drag forces. It also weakens the pulling force. In order to swim more efficiently and therefore faster, the right bend in the elbow in backstroke seems to range from about a 120 to 140 degree angle during the propulsive phase. Bending the elbow to that degree, a swimmer must rotate to the side in order to keep the hand from breaking the surface, causing a loss of power. Swimming one arm at a time can ensure the swimmer is bending the arm at the appropriate angle and pulling cleanly through the water.
Junya’s consistent 6 beat kick and strong core allows for full body rotation. With a clean hand entry at shoulder width, he sets himself up for an early catch and reduced drag pull with a bent arm. Another value of the one arm backstroke is that the swimmer can feel the power of the propulsive phase as the hand and arm pulls by the body underwater. While maintaining a proper head position, the one arm backstroke drill can help the swimmer achieve the most efficient pull. The swimmer can concentrate on every aspect of the underwater pull in backstroke with one arm drill.
Thanks for watching!
vist us online: www.theraceclub.com
Producer/Director/Editor: Richard Hall
Writer/Narrator: Gary Hall Sr
Cinematographer: Frazier Nivens
Live Sound: Gustavo Moller
Jib Operator: Mikey Montoya (Jib and Co)
Underwater Housing: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87
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/ 
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As always great video. Concise and to the point with great demonstration. Keep up the good work!
Thank you! glad you liked it
Awesome Gary, thanks!!!
Our pleasure!
Brilliant never done this exercise,🙂will give it a try 👍
Good luck with it!
Great videos, and brilliantly shot. Looking forward to some fc ones especially on underwater catch and pull phase.
Howard Sladen Thanks! Coming soon.
luv this
Thanks!
Great video theraceclub. When the Freestyle videos will come out?
Thanks Murilo! We'll continue releasing Freestyle videos throughout the year. We have one out already ruclips.net/video/MC3vTXrW8Q8/видео.html
Fantastic! Thank you very much! Now, I get 35.12 on backstroke!!! Can you ask me, how I can 33.20? It's very important!!!
With a time like that I'd suggest you work on your starts, turns and finishes. Althought it might be down to your technique but without actually seeing you swim its impossible to realy help you.
Hello, Can you please help me with technique advice. When I do one arm, my body always moves to the side, how can I make it go straight? thx
+Temirlan Tezekbayev tighten your core!
Gary,
Is he thinking about timing of the rotation at all here? How do you feel about the timing of his rotation here? Shouldn't he be fully rotated at the completion of the pull? Thanks!
+Josh Graham Since this is a one arm drill, the body rotation occurs later and rotates less than when swimming with both arms. Also, since the recovering shoulder during the swim is above the water, the body rotates more aggressively and further, producing more coupling energy for the pull and kick. This particular drill is focused some on rotation but mostly on getting the hand closer to the body....or not pulling with a straight arm.
Thanks!
우와
Good video ~ should start it at 1:10 ~ thanks.
👍
Thanks!
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In addition to getting your head in alignment, keeping your body straight,
머리를 정렬선 상에 두는 것과 몸통을 직선으로 유지하는 것 외에,
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the other way we reduce drag in backstroke is by having the right amount of elbow bend.
배영에서 저항을 줄이는 또 하나의 방법은 팔꿈치를 적당한 각도로 구부리는 것입니다.
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And in backstroke you see a lot of backstrokers pull with almost straight arm.
수 많은 배영 선수들이 거의 직선으로 뻗은 팔로 물을 당기고 있습니다.
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Pulling with almost straight arm in back stroke is equivalent to pulling deep in freestyle.
배영에서 거의 직선으로 뻗은 팔로 당기는 것은 자유형에서 깊이(EVF와 반대로, 쭉 뻗어서) 당기는 것과 같습니다.
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This part of your arm's gonna create a lot of drag.
팔의 이 부분에서 엄청난 저항이 생기게 됩니다.
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So how do we mitigate or reduce the drag? We bend the elbow and we pull through with the hand closer to the body. Okay?
그럼 저항을 어떻게 줄일까요? 팔꿈치를 구부려 손을 몸통 가까이로 하여 당깁니다. 아시겠죠?
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So the best drill to teach you to keep the elbow bent is one-arm drill.
팔꿈치를 계속 구부리는 것을 배울 수 있는 가장 좋은 훈련법은 한팔 훈련(one-arm drill)입니다.
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We're gonna put one hand at your side.
한 손은 엉덩이 옆에 둡니다.
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You're gonna let one arm at a time go in, get over your side,
한 번에 한 팔만 입수하여, 옆으로 가져온 후,
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bend the elbow to about 120 degrees, and push through,
약 120도 정도로 팔꿈치를 구부려서, 밀어냅니다,
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back to your back,
리커버리 한 후 다시 입수하여,
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get over on your side
옆으로 가져오고,
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keeping the hand under water, but bending that elbow.
손은 물 속에 유지하면서도 그 팔꿈치를 구부립니다.
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Again, keeping it close to your body reduces drag.
다시 이야기합니다. 손을 몸통 가까이 두어야 저항이 줄어듭니다.
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And in this case it actually increases power. It doesn't reduce power like it does in free style.
그리고 이 경우, 실제로 파워를 증가시킵니다. 자유형에서는 파워가 줄지만, 배영에서는 그렇지 않습니다.
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Okay. So one arm drill we go left arm out and we go right arm back. Okay?
오케이. 이제 갈 때는 왼팔로, 올 때는 오른팔로 한팔 훈련(one-arm drill)을 합니다. 아시겠죠?
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There is no better way to understand what the hand and arm are doing during the pulling motion, than by using a one-arm only drill.
당기는 동작 중에 손과 팔의 역할이 무엇인 지 이해하는 데는, 한팔 훈련(one-arm drill)보다 나은 것은 없습니다.
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By isolating the movement of a single arm pull,
한 팔로 당기는 움직임을 격리시킴으로써,
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world champion backstroker Junya Koga can really concentrate on every aspect of the underwater pull,
배영 세계 챔피언인 Junya Koga(코가 준야 古賀淳也)는 물 속 당기기의 모든 면에 집중할 수 있습니다.
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from hand entry to arm release and recovery.
손의 입수에서 부터, 팔의 릴리이즈 그리고 리커버리까지.
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Having the non-pulling arm at his side rather than above,
당기지 않는 팔을 머리 위에 두지 않고 엉덩이 옆에 둠으로써,
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Junya can comfortably rotate his body onto his side during the drill.
훈련을 하는 동안, 준야는 몸통을 측면으로 쉽게 돌릴 수 있습니다.
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The shoulder of the non-pulling arm rotates vertically and comes way out of the water during the propulsive phase of the pulling arm.
당기는 팔이 추진력을 내고 있는 단계에서, 당기지 않는 팔의 어깨는 물 위로 거의 수직으로 회전합니다.
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Rotating the body and getting onto the side, not only puts Junya's arm and hand in a much stronger position for the pull,
몸통을 측면으로 돌림으로써, 팔과 손이 보다 쎄게 당길 수 있는 위치에 자리잡을 수 있게 되고,
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it also allows him to bend his elbow more without breaking the surface of the water, which would cause a loss of propulsion.
동시에, 물 표면으로 손이 삐져나오지 않으면서도(삐져나오면 추진력이 줄어듭니다.), 팔꿈치를 더 구부릴 수 있습니다.
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The right amount of the elbow bend seems to be around 120 to 140 degrees during the strongest part of the pull.
팔꿈치를 구부리는 적당한 각도는, 당기는 힘이 가장 쎌 때에, 대략 120~140도 입니다.
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The hand enters the water directly above the shoulder, not the head, with the little finger down.
손은 머리 위가 아닌 어깨 바로 위에서, 새끼손가락이 먼저 입수합니다.
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Once in the water, the hand does not push downward but directly backward while the elbow bends.
물에 들어가면, 손은 아래로 미는 것이 아니라, 팔꿈치가 구부러지면서, 곧바로 뒤쪽으로 밉니다.
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The fingers are separated slightly to maximize the effective hand's surface area.
손의 유효한 겉면적을 최대로 하기 위해, 손가락은 약간 벌려져 있습니다.
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Once it passes the shoulder, the hand up-sweep slightly, but it should never break the surface.
손이 어깨 인근을 통과하면서, 약간 윗 방향으로 쓸어가게 되지만, 물 표면으로 삐져나와서는 안 됩니다.
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The one arm backstroke drill is a great way to reduce frontal drag and gain propulsive power,
한팔 배영 훈련(one-arm backstroke drill)은 전방 저항을 줄이면서 추진력을 늘릴 수 있는 아주 좋은 방법이며,
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leading to a faster backstroke swim.
이를 통해 좀 더 빠른 배영을 할 수 있습니다.
I sent English and Korean cc files for this video.
Please check your e-mail.
Thanks for sharing Sang!
theraceclub Thank you, the race club! for sharing your own invaluable techniques and experiences.
What about publishing English subtitles?
Out there are many people, young swimmers who cannot hear at all.
Also English subtitle will help non-English speakers understand you much easier.
As an amateur swimmer, I respect you great swim coach, Mr. Garry Hall and the race club people.
Sang相상 Hwa和화 Lee李이
That true for every video here. Maybe google will create a program for it .
Gabi Ravhon Google already provides autogenerated English subtitle.
But... as you know, voice recognition technology of current time is not sufficient.
It needs human hands.
theraceclub I'll... . But for weeks, I'm away from home.
Bro can u help
Me
What do you need help with?
👍
Thank you!!