水泳の悩み…クロールの息継ぎが出来ない

水泳の4泳法のうち、最もポピュラーなのがクロールです。水泳をはじめたら、まず最初に習得する場合がほとんどで、一応泳げるという程度なら出来る人も多いことでしょう。

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水泳の基本!オーソドックスな泳法クロール

競泳の場でも、「自由形」という種目では、クロールを泳ぐのが普通です。ただし「自由形」という種目は、必ずしもクロールに泳法を定められたものではなく、多くクロールを選ばれるのは、それが一般的に4泳法の中で一番速く泳げるという理由からです。

稀に自由形種目でバタフライを泳ぐ選手が見られます。クロールは、両手を交互に回転させ、両脚も「バタ足」と呼ばれるように交互に動かします。息継ぎは、腕の回転リズムに合わせて、水面から顔を横向きに出して行うのが基本です。

バタフライや平泳ぎのように、両手足を同時に動かして体が縦に揺れることがないので、体力的に余裕があります。また背泳ぎとは違い前方を常に確認でき、さらに息継ぎの際に左右を見ることもできるので、きちんとフォームが整っていれば、比較的真っすぐ進むことができますし、ターンやタッチのタイミングとペース配分も把握しやすい泳法です。

両手両脚を交互に動かしているので、クロールは常に前進し続けているということになります。バタフライや平泳ぎはそのフォームの性質上、どうしてもワンストロークの間に、失速してしまう地点があります。

背泳ぎは後ろ向きであること、バタフライは体力とリズムが必要なこと、平泳ぎは手足の動きが複雑なことがそれぞれネックとなり、結果クロールが最もシンプルで泳ぎやすいということです。

よって、初心者はまずクロールから習得する流れが多くなります。

クロールで上手く息継ぎができないのは?

クロールの息継ぎは横向きで、バタフライや平泳ぎのように顔を持ち上げる必要がありません。ですから労力は比較的少なく済み、きちんと水面に顔を出せていれば、楽に呼吸できますし失速も抑えられます。

うまく息継ぎができないのは、顔を水面に出せていないからです。そもそも顔を横に向けるだけでいいのですが、息継ぎの際に体全体のバランスを崩して沈んでしまっています。

これは、もともと体を浮かせる水泳の基本スキルが足りず、下半身から沈んでいて、余分に頭を起こしてさらに体を沈めているからです。

きちんと体が浮いた状態で泳げていれば、息継ぎのために沈んで失速することはありません。スピードやフォームに影響なくごく自然にできるためには、体を浮かせた状態を維持することと、しっかり手で水をキャッチして後方に送り込むことが重要です。

頭を持ち上げると、それだけ肩が水中に下がってしまいます。右向きで息継ぎするなら、顔を右に向けた時、左耳が水をかき始めている左肩にくっついている状態が理想です。

この時、左手がしっかり水をとらえていると、体を浮かせることができ水面に顔が出せます。また顔を横に向ける程度にすることで、体全体が横に向いてしまいフォームが崩れるということもありません。

体幹を意識し、できるだけ他の動きを邪魔しないように、姿勢を安定させましょう。

顔を向けるタイミングは、右向きの場合は、右手が水をかき始めた時が良いです。右手のかき終わりと左手のかき始めの時点は同じなので、この一番流れに乗って体が浮いている時点で呼吸します。

失速せずに上手く水の流れに乗り、体が沈む暇を与えないという気持ちでいましょう。

スムーズな息継ぎをマスターする練習

まずはビート板で腕を浮かせて固定した状態で、イメージをつかみます。最初はキック練習のように前向きにビート板を持ち、顔を浸けてキックしながら時々顔を上げるという練習です。

顔は前向きに上げることから始めてもよいですが、より実践的には横向きに上げます。勢いよく大げさに頭を持ち上げるのではなく、素早く小さく動き、できるだけ体全体に影響が出ないようコンパクトな動きを心掛けましょう。

腕のスクロールのリズムを意識しながら、テンポ良く自然な流れを目標にします。楽に呼吸するために、水中で水をキャッチする練習も必要です。腕が水を切るように、真っすぐ振り下ろしては意味がありません。

入水直後は、手を真っすぐ前方に差し込みますが、水をかくには手の平大のボールを後方に運ぶイメージで手を軽く丸めます。

イメージのボールが、胸やお腹に進むにしたがって、だんだんと大きくなるように徐々に肘も軽く曲げていき、最後は足先に向かって押し出して、さっと水上に手を抜きます。

水をかく腕の動きは、肘を曲げた時に肩幅のラインから、はみ出さないようにしましょう。肩幅のラインより内側にストロークをおさめることで、効率的に水進力を得ることができます。

ラインからはみ出すと、進行方向が左右にブレて曲がってしまいます。水泳用具のパドルは、正しい手の向きや動きをしないとたいへんな抵抗になるので、腕の動きを知るのに便利です。

腕の動きをきちんとマスターすることで、しっかり水をとらえて体を浮かせることができます。

リズミカルにストロークを重ねていれば、水面で体を保つことになり、より自然な息継ぎにつながり呼吸が楽です。

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