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Categories: Esercizi

Virate e Partenze – spinte dal muro con la tavoletta

Se hai la tendenza a spingerti dal muro rimanendo in superficie ecco qua un esercizio che può aiutarti a guadagnare la giusta profondità di partenza.

[iframe http://www.youtube.com/embed/GpumZLNSXuI?rel=0 640 480]

Perché farlo:
Ogni volta che ti spingi dal muro hai l’opportunità di creare potenza e slancio (quantità di moto). La profondità alla quale ti spingi gioca un ruolo chiave nel MANTENERE la potenza della spinta.

Se ti spingi rimanendo in superficie potrebbe sembrarti una spinta potente MA non durerebbe molto a lungo.

Spingersi in superficie crea un sacco di attrito e ti penalizza proprio in quella che DOVREBBE ESSERE il momento più forte della tua nuotata.

Spingersi alla giusta profondità e con una buona streamline (posizione di scivolamento), ti aiuta a mantenere tutta la potenza della spinta e ti prepara a una rottura dell’acqua pulita e a una buona velocità durante le prime bracciate.

Come farlo:
Avrai bisogno di un compagno e di due tavolette.

Il compagno starà nella parte bassa della vasca tenendo le due tavolette sull’acqua una di fila all’altra a circa un metro dalla partenza.

Tu avrai la schiena e UN piede appoggiati al muro. Se sul muro è disegnata la “T” allora cerca di tenere il piede al suo interno.

Prendi un bel respiro e immergiti. La tua parte posteriore dovrebbe essere quasi attaccata al muro e ADESSO entrambi i piedi appoggiati e pronti a spingere sempre all’interno dell’area della “T”.

Mentre affondi posiziona una mano sull’altra e tieniti pronto per la streamline.

Ora è tempo di spinta e di scivolare SOTTO alle tavolette. Mantieni la streamline e prova a superare le tavolette senza toccarle.

Puoi aggiungere una battuta di gambe breve e veloce ma assicurati di non colpire le tavolette con i piedi.

Problemi:

Se continui a venire troppo in superficie e colpire le tavolette controlla la posizione dei piedi quando ti dai la spinta. Se sono troppo in basso sul muro questo ti porterà ad uscire in superficie!
Al contrario se vai troppo in profondità di solito significa che stai tenendo i piedi troppo in alto.

If your feet are within the cross, you’ll usually push off at just the right depth, and will send more of your energy FORWARD.