水泳初心者のための練習方法

水泳はどの泳法も、見よう見まねではなかなか綺麗には泳げません。綺麗な泳ぎとは、動きに無駄が無く効率的で、水面を滑らかに移動するような泳ぎです。

初心者の泳ぎで、体が沈んでしまい前に進まないという状況はありがちですが、これは水泳の基本の姿勢が出来ていないためです。

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水泳は基本姿勢をマスターしなければ始まらない

基本の姿勢とは、ストリームラインのことです。ストリームラインは全ての泳法の基礎であり、これが出来なければどの泳法もしっかり泳げないと言っても過言ではありません。

体を一本の棒のようにして、極力水の抵抗を減らし水面に浮いている状態が、泳ぐ際に最低限必要です。体が沈んでいればいるほど、水の抵抗や水圧は大きく、より多くの筋力や体力が必要となり効率の悪い泳ぎになります。

ストリームラインをマスターするには、陸上でストリームラインの正しい姿勢を理解することが効果的です。まず腕と頭の状態ですが、両腕を二の腕がそれぞれ耳にくっつくようにしながら頭上に伸ばし、両手を重ねます。

この時顎を引いてしまうと、頭が下がったぶん水の抵抗になりますから、顎は引かずに少し斜め上方向に目線を置きます。

次に、平面な床に仰向けに寝転んで腰や下半身の姿勢をチェックします。普通に仰向けになると、腰の部分に手が入るぐらいの空間が出来ますが、これではお尻が水の抵抗になったり、水中で脚が下がってしまい姿勢が安定しません。

腰の空間を埋めるために、骨盤を前に突き出す感覚で下腹部に力を入れます。最後に、太ももから足先まで真っすぐになるように足の甲を寝かせます。これがストリームラインの姿勢で、この状態で仰向けでもうつ伏せでも水面に浮いていられることがベストです。

まずは、陸上できちんとこの姿勢が出来るように練習し、水中ではこのまま真っすぐ浮いていられるようになるのが理想です。

効率的なキックは見た目にも美しい

水面できちんとストリームラインが保持できるようになったら、今度はキックの練習に取り掛かりましょう。ストリームラインをとったままバタ足をするのも良いですが、初心者はビート版などで上半身の安定と呼吸の確保をした方が練習しやすいです。

ビート版で腕を浮かせると、どうしても脚から沈んでしまいますが、ここでもストリームラインを念頭に、できるだけ体が沈まないようにします。

初心者のキックは、「バタ足」という名のように、バタバタと音を立てながら水しぶきが盛大に上方向に上がり、見た目の迫力のわりには、前に進んでいないということがありがちです。

これは膝を曲げ、脛や足の甲で水面を叩いているためで、これでは前進するわけもなく、膝を曲げるぶん筋力を余計に使うだけです。キックは膝から下というよりは、太ももに意識を置き、脚全体を使います。

脚の動かし方は、脚を一本の縄だと思って波打つように動かします。腰もとの水を脚の付け根から足先に向かって送り込むように、滑らかなウェーブを打ちます。動かす意識は脚の付け根や太ももに置き、膝はあまり曲げません。

円滑に、水を足先から後方に送り出すようにしましょう。正しくキックできていれば、水しぶきは斜め後方に上がり、音も小さく低くなります。これが体を浮かせ、水進力のあるキックになります。

正しい脚の動きは、水中で確認できます。プールサイドなどに寄りかかったり座ったりするなどして、脚が仰向けの状態でキックの動作をします。

角度にもよりますが、水面に膝が出てこず、足先から水の塊が水面に盛り上がるようになったら、きちんと脚で水を送り込めている証です。この時、大きな水しぶきではなく「水の塊が盛り上がる」のが重要です。

また脛や足の上ではなく、足先に盛り上がることで、しっかり後方に水を押し出していると確認できます。

水進力の要!水泳の腕の動きを基本から

ストリームラインを維持しつつ、手足をそれぞれ動かすのは、難しいことです。特に腕の動きは水進力の要となりますから、水のかき方がブレると体のラインもブレて、効率的な前進はできません。

クロールや背泳ぎでは首を軸に肩を回して、バタフライや平泳ぎでも首と背中を固定して腕を回すのが理想で、これらは体幹の保持が重要です。クロールや背泳ぎでは顕著ですが、頭の先から腰までは一本の棒のようにして、手足を動かさなければ、頭から体が左右に揺れて体力を余分に消耗します。

体が左右に揺れず、真っすぐ効率的に泳ぐには、きちんと水中で水をとらえることが必要です。水をとらえるイメージとしては、頭の先で入水した手に徐々に大きくなる水の塊を持って、それをお腹から腰に運び後方に押し出す、もしくは、キックの動きに水の塊をゆだねる感覚です。

水の塊が徐々に大きくなるイメージがあると、段階的に手首や肘が軽く曲がるようになります。また手先は、左手だとS字の軌道を描くようになります。

体の真ん中のラインに沿って、大きな水の塊を移動させることが大切で、この水の塊が真ん中のラインからズレてしまうと進行方向もズレてしまい、これが体が曲がる原因です。

しっかりと水をとらえつつ、体幹を軸に左右対称に水をかくことで、前に進む力を得ることができます。きちんと水がかけるよう練習するには、太ももにビート板などを挟んで、キック無しで腕だけで泳ぐ方法が良いでしょう。

しっかり腕が使えていれば、キック有りの場合と変わらないくらい真っすぐに前進することができます。

腕の動きは、前述のイメージが大切で、陸上でも練習できます。例えば机などが顔の高さになるようしゃがみ、その机に手を掛け、手の力で立ち上がります。

この時の手の形、手首の角度、肘の曲がりなど腕全体と肩の動きが、水泳の基本の水のかき方です。

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