主题：【原创】自学游泳体会 -- NTLS

26 Float on Spine 仰面平躺

-achieve an advantageous backstroke floating position

-feel effective core tension and stability

-be comfortable on the back

27 Water line 水线齐耳

-find correct head alignment

-feel the water line around your face

-relax the neck, shoulder and upper back

28 Twelve Kick Switch 一边踢12下

-maintain a straight spine while moving

-begin to feel leverage from the core

-identify the longest backstroke position

29 Boiling Water 往上踢

-learn to kick upward with force

-feel the water with your feet

-develop a centralized kick

30 No Knees Streamline Kick 膝盖不出水

-learn to keep the knees under the water

-using the correct muscles to kick

-develop an efficient backstroke kick

31 Pigeontoed Kicking 脚趾内旋

-feel the most advantageous foot position

-using the most foot surface to kick

-develop a centralized kick

32 Quarter Roll with Cup on Forehead 顶杯转身

-develop a balanced, effective kick

-understand the changing orientation of the kick

-maintain a stable head position while kicking

33 One Arm Pull/Push

-learn the path of the backstroke arms

-feel both pull and push

-roll into and out of each stroke

34 Up and Over

-feel the path of the backstroke arms

-maintain a stable elbow position

-catch deep water

35 Fist Backstroke

-learn to feel the water with forearm

-using a stable high elbow

-appreciate the role of hand

36 Corkscrew

-achieve depth to begin the stroke

-feel the roll that begins the arm stroke

-use a bent arm mid-pull similar to freestyle

37 Clock Arm 11点和1点

-use an aligned entry position

-learn to avoid over-reaching

-feel the natural range of motion of the shoulder

38 Two-step Recovery

-establish the path of the recovery

-feel correct recovery alignment

-avoid an over-reaching entry

39 Locked Elbow

-learn to fully align your recovery arm

-extend the stroke range by locking the recover elbow

-feel opposition balance

40 Dog ears

-feel an outward hand pitch

-maintain a firm arm and a relaxed hand

-avoid a collapsed wrist at entry

41 Rhythmic Breathing Sequence

-experiment with different breathing rhythms

-matching the stroke rate and the breathing rhythm

-become comfortable breathing in backstroke

42 The Breathing Pocket

-use the ebb and flow of the water to time your breathing

-find another benefit of the roll in and out of the stroke

-become comfortable when breathing in the backstroke

43 Three Stroke Switch

-benefit from core leverage

-feel the roll into and out of each stroke

-transfer power from the core to the limbs

44 One Arm Rope Climb

-learn to anchor your reaching arm

-feel the high elbow position of strength

-experience your body moving past your hand

45 Opposition Freeze Frame

-understand the role of opposition in backstroke leverage

-check opposition at various stages in the stroke

-learn to maintain opposition

46 Armpit Lift

-balance the recovery arm with the stroking arm

-use core leverage

-develop a unified stroke

47 Roll Pull Roll Push

-blend the actions of the roll and the arm stroke

-initiate the arm stroke from core

-coordinate backstroke action

48 Pinkie Lead

-use the hip roll to initiate the recovery

-eliminate extraneous actions

-learn to avoid shoulder pain

49 Balance with Cup

-develop a balanced effective backstroke

-develop continuous backstroke motion

-maintain a stable head position while swimming backstroke

50 Opposition Overlap

-recognize the momentary non-opposition position point in the backstroke

-making the most of both arms pressing on the water at once

-feel a continuous stroke