基本の水泳の練習メニュー

どんなスポーツでも、トレーニングはアップから始まります。運動前のストレッチは長年定番ではありましたが、近年はストレッチをするよりも、軽いウォーキングやジョギングなどで体を動かし始める場合が多くなりました。

ストレッチで無理に伸ばすよりも、軽い運動で体をほぐすほうがパフォーマンス力が上がると言われています。

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入念に体をほぐす!アップで怪我も予防

とはいえ、水泳の場合は水に入ることもあって、急激な体温変化がありますから、入念とまではいかないにしても、ごく軽いストレッチなどはしておきましょう。水泳のアップは、自分の好きな泳ぎでゆったり泳ぐことです。

アップは運動に備えて体をほぐすことと、水温に慣れることが主な目的です。タイムは気にせず、自分が疲れない程度のスピードと、距離を泳ぎます。4泳法泳げる場合は、全て泳いでおくと体全体をまんべんなくほぐせるでしょう。

練習のはじめにしっかり体をほぐしておくことで、足がつるなどの怪我を防ぐことができますし、ゆっくり動きを確認しながら泳ぐことで、その日の筋肉などの状態を把握できます。

なにか不調があることを知っていれば、無理して悪化させることもありません。アップでは、自分のペースを保つことが大切です。この後の練習のためにも体力を温存し、疲れてしまわないようにしましょう。

個々のレベルにもよりますが、だいたい200メートルくらいの長めの距離を、自分のペースでのびのび泳ぎます。

長い距離を泳ぐのは難しいという場合は、短い距離を何本かかさねるのも良いですし、水に浸かりながらウォーキングするだけでも良いです。腕から脚まで、全体的に大きく動かします。

手足の動きをチェック!技術面の練習

アップで体がほぐれたら、次は細かな技術面の練習です。水泳はただ腕を回し、脚をバタつかせるだけではいけません。いかに水をとらえて、味方につけることができるかが鍵となります。

いつも基本の動きを確認して、体が自然と正しいフォームで動くように染み込ませましょう。まずは、キックの練習です。ストリームラインの姿勢から、脚を動かすのも良いですが、ストリームラインを習得しきれていない場合は、ビート板を使って、上半身を安定させることでキックに集中できます。

脚の付け根から爪先までしっかり水を運べるよう、基本の動きを正確に、ひとつひとつのキックできちんと前に進めているか、リズミカルに動かせているかをチェックします。

上半身が大きく揺れてしまうようなキックは、腕の動きを付けた場合に、その揺れを腕の力で抑えようと余計な体力を使うことになるので、体幹を意識して上半身が揺れないようなキックが理想です。

水進力を大きく左右するキャッチの練習も、脚を使わず腕だけで泳ぎます。水泳用具には、脚に挟むためのプルブイという瓢箪型のものがありますが、ビート板でも代用できます。

とにかくこれらのアイテムを使うと、脚が動かないように固定できるうえ、キックしなくても下半身を浮かせてくれるので、キャッチの練習に最適です。

腕の動きの基本フォームを丁寧におさらいし、腕だけでしっかり進むことができれば、きちんと水をキャッチしていると確認できます。

パドルという水泳用具を使うと、水をキャッチし後方に押し出すという感覚を、より掴みやすくなります。ビート板やプルブイなどの水泳用具を活用して、フォームの確認と改善をしましょう。

目指せ自己ベスト!体力と筋力アップの練習

技術面の練習の後、メニュー終盤には持久力や瞬発力を鍛えます。これらは、充分に体がほぐれていてある程度疲労感もある状態で、さらに体に負荷をかけることで効果的になります。

ゆえに、あえて練習の終盤にもってくることが一般的です。特にスピードの練習では、あえて体の負荷をかけるので、充分に体がほぐれた状態のほうが、怪我のリスクも軽減されます。

持久力を鍛えるためには、個々のレベルに合わせて、長めの距離を設定して泳ぎます。長い距離を泳ぐ体力や筋力がつきますし、ペース配分を身につけることもできます。一度に何百メートルもノンストップで泳ぐということもありますが、100メートルや200メートルで区切って、間に10秒くらいの休憩をはさんで、数本泳ぐのも良いでしょう。

瞬発力を鍛えるには、短い距離を全力で数本泳ぎます。自己ベストに近いような全力の泳ぎを短い休憩で何本も泳ぐことで、速いスピードの感覚を得られます。

フォームの確認も良いですが、ここではむしろフォームにこだわらず、思い切り手足を速く動かす練習が良いです。前述のキックやキャッチの練習でフォームを身につけることを目指し、このスピード練習では、速く泳ぐことを体に覚えさせるようにします。

自分の最大限のパワーを出して体を追い詰めていくので、スピード練習だけでなく、体力や筋力も鍛えられます。

練習の最後は、ダウンで体を鎮めましょう。体に負荷をかけたメニューとメリハリをつけて、アップと同様にゆったりと自分のペースで泳ぎます。

呼吸が乱れている場合は、背泳ぎが楽など自分がリラックスできる泳ぎ方でかまいません。

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