水泳が上達するための練習メニュー

水泳の上達といっても、初心者の人はクロールで泳げるようになる、痩せたい、学校でいい格好をしたい、記録会で結果を出したいなど、人によって大きく異なります。

つまり、みんなが同じような練習をすれば、それでいいということではなく、その人が目指す目標や目的によって、練習メニューを変える必要があり、どれがベストのやり方なのかを事前に知ってから、練習メニューを設定することが大切です。

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水泳の上達が見込める練習の意義

例えば、ウォーミングアップとして、多少遅めに長く泳ぐという練習メニューがある場合、初心者の人はその段階にすら達していないため、それをすることができず、どちらかといえば、競技として水泳を行っている人のウォーミングアップであることが分かります。

初心者の練習メニューとしては、正しいフォームで泳ぐ、ビート板を使ってキックの練習をするなどがあり、そうしたものをこなして水泳の上達を図ります。水泳の練習メニューを見ると、様々な用語が存在し、それを見て練習メニューを知ることができますが、なぜこの練習が必要なのかという疑問を持ったままでは、効果的な練習はできません。

腕の力を付けるため、キック力を増すため、持久力を向上させるため、そして、いったん疲れた体を回復させるためなど、単に鍛えるだけではないメニューも存在します。

なぜこの練習は必要なのか、自分の目的、目標とどのように関係しているのかを考えていくことが、上達を考える上で非常に重要です。

そして、自分で練習メニューを作り上げ、それをこなしていけるようになれば、おのずと水泳も上達し、見違えるようなタイムを出すことができます。

速さを出すために必要な練習メニュー

速さを出すということは、それだけ体を動かすということを意味します。いわゆる速筋を鍛え、瞬発力を向上させていくことを目的に行っていき、競技会に出場する人などがこなすようなメニューです。

まずは、乳酸に耐えるようにするメニューです。乳酸が出てくると、体が段々と動かなくなりますが、できるだけ乳酸が出ても動くようにするというのが、目的となっています。

また、乳酸が体内から排出されるスピードも速まるため、疲労回復も早くなります。これを行うのはある程度疲れている、練習などをかなりこなした後です。50メートル、100メートルのベストタイムより、少し遅い程度のタイムを設定し、それを何本もこなすことが必要になります。

ベストタイムより少し遅いといっても、かなりのスピードが出ており、何本もこなすとそれだけ疲れ、乳酸がかなり出てきます。この状況を克服すると、競技会などに出て、残り数十メートルというところで失速するのを防ぐことが可能です。

そして、疲れてきてもフォームが崩れないようにする効果もあるため、最終的にタイムの向上につながっていくというのが狙いとなっています。

また、乳酸を作り出すトレーニングというのも存在します。これはレースの前半のタイムを短縮させるために必要な練習であり、目標となるタイムを定め、その速度を身をもって体感し、染み込ませていく狙いがあります。

レースと同じような形で仕上げるよう求め、完全に疲労がない状況で行い、細かなタイムを計るというのが狙いです。自主性を促すことはもちろん、レースの気持ちの作り方などを自分で作り出し、それを繰り返していきます。

持久力を付けるために必要なメニュー

水泳では、有酸素エネルギーによって動けるようになり、これが大多数となります。そのためには酸素が必要であり、いかに酸素を取り込むかというのがきわめて重要です。

有酸素エネルギーを多く作り出すことが、持久力を付けることを意味しており、酸素を多く取り込むような練習メニューをこなすことが、求められます。

例えば、心臓から送り出される血液の量を多くすること、酸素量を増やすこと、運動できるレベルを上げることなどを考えていく必要が出てきます。心拍数が多いとそれだけ動き、血液が多く回りますが、心拍数を落とし、それで血液量が増えれば、楽にエネルギーを作り出すことが可能です。

スピードを上げながら、心拍数を上げないようにする練習をこなし、後半のスタミナ切れを防ぐというのが狙いとなります。タイムをある程度遅く設定し、長い距離を泳ぐという練習をしていき、フォームや体の調子などを確認しながら行っていく程度で大丈夫です。

心拍数に注意して泳ぐことが、望ましいと言えます。取り込む酸素量を多くするようにするには、全速力で泳ぐことが求められます。

この場合、50メートルを全力で泳ぎ、何分か休んでまた全力で泳ぐというのを何本かこなすと、高い強度でのトレーニングを効率的にすることができます。また、そのレベルの練習をたくさんこなしているうちに、有酸素エネルギーで泳いでいられる時間を延ばし、速度を上げることも可能です。

これらのトレーニングをすることで、持久力も速度も上がります。水泳の上達には、持久力とスピードは不可欠です。

エネルギーをすぐに消費できる体にするためにも、こうしたものを意識することが求められます。

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