Τεχνική κολύμβησης…με πολύ απλά λόγια.

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Κείμενο : Γιάννης Ψαρέλης – Προπονητική Ομάδα Smart Sport/& Athens Triathlon Team & Συντακτική Ομάδα Triathlon World.gr. (Email : info@triathlonworld.gr & 6937170260)

Οι περισσότεροι έλληνες τριαθλητές αντιμετωπίζουν σημαντικά προβλήματα τεχνικής στην κολύμβηση. Τώρα είναι η κατάλληλη στιγμή να εστιάσουμε στην διόρθωση των λαθών που κάνουμε όταν κολυμπάνε.

Η ερώτηση όμως πολλές φορές που απευθύνουμε στον εαυτό μας είναι σε τί να εστιάσω; “Καταλαβαίνω ότι κολυμπάω λάθος αλλά δεν ξέρω από που να αρχίσω και τι να πρωτοδιορθώσω”.

Είναι σημαντικό να πιστέψουμε ότι μπορούμε να βελτιώσουμε την τεχνική μας σημαντικά άσχετα με το πόσα χρόνια ασχολούμαστε με την κολύμβηση και άσχετα με την ηλικία μας.

Εμείς θα προτείνουμε με πολύ απλά λόγια και χωρίς ειδικούς όρους τα παρακάτω :

 

Χτύπημα ποδιών. Είναι περίεργο και ίσως αντιφατικό ότι ενώ οι τριαθλητές έχουν πολύ δυνατά και γυμνασμένα πόδια αντιμετωπίζουν πολύ σημαντικό πρόβλημα στο να χτυπήσουν σωστά και αποτελεσματικά τα πόδια τους μέσα στο νερό. Δεν υπάρχει τίποτα καλύτερο από το να εντάξουμε σε κάθε προπόνηση αρκετά μέτρα (προδευτικά φυσικά τα αυξάνουμε από εβδομάδα σε εβδομάδα) με σανίδα όπως ακριβώς κάνουν τα μικρά παιδιά που μαθαίνουν κολύμβηση, όπως ακριβώς κάνουν και ολοι οι κολυμβητές υψηλού επιπέδου. Φυσικά εάν κάποιος προπονητής δεν μας δείξει την σωστή κίνηση των ποδιών ίσως να παιδευτούμε δίχως να μπορέσουμε ποτέ να είμαστε αποτελεσματικοί στο χτύπημα των ποδιών.

 

Σωστή θέση μέσα στο νερό. Είναι σαφές ότι αυτό που θέλουμε να πετύχουμε είναι να μειώσουμε τις αντιστάσεις του σώματός μας μέσα στο νερό. Για να γίνει αυτό χρειάζεται να είμαστε ψηλά στο νερό και όσο το δυνατό πιο ευθυγραμμισμένοι. Τα δυνατά πόδια μπορούν να μας βοηθήσουν σημαντικά προς αυτή την κατεύθυνση.

Εάν  δεν καταφέρουμε να έχουμε σωστή θέση στο κεφάλι μας τότε πολύ πιθανό να έχουμε χαμηλά τα πόδια μέσα στο νερό. Επίσης χρειάζεται να έχουμε όσο το δυνατό πιο συμμετρικό κολύμπι και να «σεβόμαστε» τον άξονα συμμετρίας του σώματός μας.

 

Αναπνοή. Δυστυχώς κάθε φορά που αναπνέουμε χαλάει τελείως η υδροδυναμική μας καθώς η κίνηση του κεφαλιού καταστέφει την ευθεία γραμμή που θέλουμε να έχει το σωμα μας. Πρακτικά μπορούμε να πούμε πρέπει να περιστρέφουμε το κεφάλι μας μαζί με το σώμα μας. Υπάρχει ο κανόνας με το ένα γυαλάκι. εάν δηλαδή κάποιος μας φωτογραφίσει από το πλάι πρέπει να φαίνεται μόνο το ένα γυαλάκι από τα δύο.

 

Περιστροφή. Το ελεύθερο δεν είναι οριζόντιο στυλ όπως η πεταλούδα ή το πρόσθιο και για να είμαστε περισσότερο ακριβείς περισσότερο χρόνο αφιερώνουμε σε πλαινές θέσεις από την οριζόντια. Συνεπώς πρέπει να μάθουμε περιστρεφόμαστε  όπως ένα κατσαβίδι γύρω από το άξονα συμμετρίας του.

 

Ρυθμός- Ορμή. Οι περισσότεροι από εμάς δεν έχουμε ρυθμό στην κολύμβησή μας. Μία τεχνική που μπορούμε να χρησιμοποιήσουμε είναι να αναπαράγουμε στο μυαλό μας ένα τραγούδι, ο ρυθμός του οποίου θα μας δίνει ρυθμό και ορμή ενώ κολυμπάμε.

 

Μερικές σημαντικές παρατηρήσεις

  • Δεν υπάρχει κανένας μα κανένας αθλητής που να έχει τέλεια τεχνική στην κολύμβηση οπότε όλοι χρειάζεται να κάνουν ασκήσεις τεχνικής και να κάνουν προσπάθειες βελτίωσης της τεχνικής τους.
  • Δεν υπάρχει κολυμβητής που να μπορεί να καταλάβει μόνος του πως κολυμπάει. Ολοι εκπλήσσονται – συνήθως αρνητικά- όταν δούν τον εαυτό τους σε κάποιο βίντεο να κολυμπάει. Συνεπώς χρειάζεται απαραίτητα να έχουμε κάποιον να μας παρακολουθεί ενώ κολύμπάνε, να εντοπίζει τα προβλήματα τεχνικής μας και να μας προτείνει τις ασκήσεις που θα μας βοηθήσουν να απομονώσουμε και να δουλέψουμε πάνω στο πρόβλημα που έχουμε. Οπως λέει και ο Bob bowman προπονητής του Michael Phelps “Δεν μπορούν οι κολυμβητές να δουν τί κάνουν μέσα στο νερό και συνεπώς πρέπει να είσαι στα μάτια τους”.
  • Ο κάθε αθλητής είναι διαφορετικός και δυστυχώς δεν υπάρχει μία και μοναδική μέθοδος/ προσέγγιση βελτίωσης της τεχνικής. Σε κάθε περίπτωση ο προπονητής πρέπει να χρησιμοποιεί μία διαφορετική τεχνική και προσέγγιση.

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