水泳の基礎知識:4つの泳ぎ方 ~ クロール ~

水泳を始めて、泳ぎ方をマスターする際に最初に覚えるのがクロールです。

クロールの泳ぎ方が、平泳ぎや背泳ぎ、バタフライの他のものにも通じるものがあるため、まずはクロールを習得することが、次の泳ぎ方をマスターするのにつながっていきます。

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4つの泳ぎ方で一番ポピュラーなクロール

クロールの練習を始める際には、クロールの正しい姿勢をまずは習得するところから始まります。

学校の授業で、蹴伸びというのをやりましたが、これは背伸びをして、身体を真っ直ぐ伸ばした状態を指します。手のひらを重ね、腕を上げ数字の1を作るように伸ばすというのを、心がけるところからスタートし、これが基本的な姿勢です。

クロールで大事なのは、実はバタ足であると言われています。推進力を出すのは、足の動きと腕の動きの2つが基本です。最初にクロールをマスターする際、このバタ足が重要です。

ただ大きく動かせばいいのではないかと思いがちですが、ただ単に大きく動かしても、推進力はあまり出ません。バタ足の練習は、足の甲で水を蹴ることを意識し、膝を真っ直ぐ伸ばして行います。

膝を曲げてバタ足をすると、下半身が沈んでしまい、うまく泳ぐことができません。

この2つをマスターするには、ビート板を使ってバタ足の練習をし、蹴伸びの状態で、できるだけ長い距離を稼ぐという練習を重ねて、基本的な姿勢を体に染み込ませます。

これさえ出来てしまえば、あとは腕をうまく回し、息継ぎをすればそれで完成です。だからこそ、基礎を固めるということが、非常に重要であると言えます。

ここまでにある程度の時間はかかりますが、水泳初心者にとってはここからが正念場です。

ただ回せばいいわけではない、腕の回し方

腕の力で推進力を得るには、大きく回すというのが大前提です。しかし、どのように回すかというのが、とても大切です。最初に回し方を教えてもらう場合は、プールサイドで邪魔にならないところで行います。

手のひらが返らないような形で、前に伸ばした腕を回すのですが、この時、手がお腹の近くを通るようにし、太ももまで回してそのタイミングで肩を後ろに引くと、大きく回ることができます。

もちろん、これらの動きを考えて行うと、泳ぎがぎこちないものになるため、感覚として覚えていくことになります。また、水の中での練習も必要です。陸上でできたことが、水の中ではなかなかできないのが水泳です。

インストラクターなどに見てもらい、どのような泳ぎ方になっているかを教えてもらうことも必要です。

次に、息継ぎの方法です。水泳では、口で息を吸い、鼻で空気を吐くというのが基本的なスタイルとなっており、この呼吸法を学びます。

練習方法としては、口を閉じて鼻から空気を出す方法を陸上で学んでから、水中で行うというのが一般的であり、腕の回し方の時と変わりません。これができるようになれば、腕の回し方と息継ぎのセットで練習していきます。

腕の回し方を練習し、どのタイミングで息継ぎをするかというセットの練習が行われるようになります。どちら向きで息継ぎをするかは、その人の自由であり、自然な形であれば特に問題はありません。

手を回すタイミングで、回していない腕に顔をくっつけ、天井を見るようにして顔を上げ、そこで息継ぎを行います。この練習を立った状態、ビート板を使っている状態でやると、いよいよクロールの形が出来上がりです。

リズムよく息継ぎができればそれで十分

息継ぎを毎回のようにしていたらタイムも伸びませんし、推進力もなかなか得られません。そのため、リズムを刻み、その中でリズムよく息継ぎをしていくというのが理想的です。

カスタネットを2回叩いて1回休むような感覚で、息継ぎをしていくのがきれいと言われています。試合になるとそうも言ってられませんが、水泳の泳ぎ方を習得するというレベルでは、まずはその段階をクリアするというので十分です。

蹴伸び、バタ足、腕の回し方、息継ぎなど、初めて学ぶことだらけであるため、最初のうちは何かが疎かになるのは否めません。

身体を伸ばし、水平を保つというのは基本的なスタイルですが、バタ足に意識が行くとこれを忘れ、下半身が沈むような状態になります。

そのため、初心者はビート板を使ってそのあたりの練習を行い、水平を保ち、バタ足を繰り出すというのを染み込ませます。きれいなフォームで泳ぎ方をマスターさせるかどうかは、インストラクターによって大きく分かれます。

とにかく泳がせようとすると、ちょっと不格好でもいいから腕を大きく回させるということを心がけ、形を徹底する場合は泳ぐ練習より陸上でのフォームの練習を多くするなど、対応はバラバラです。

このあたりの練習方法は、見学などで見ることができるため、子供を通わせる場合にはそのあたりにも注意が必要です。

とりあえず、リズムよく息継ぎができ、身体が水平を保つようになれば、あとは目いっぱい足を動かし、腕を動かせば様になります。

タイムを向上させる場合には、バタ足、腕の回し方を改めて確認し、練習の数をこなせば自然と速くなります。

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