水泳の悩み…クロールのタイムが伸びない

水泳にはさまざまな泳ぎ方がありますが、その中でもクロールは、非常にタイムが縮まりやすいです。水泳の基本は、バタ足です。クロールにも、バタ足は必ずついてきます。

まずは、バタ足をしっかりと練習し、水泳の基礎となる部分を固めることが大切です。

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クロールで大切なバタ足のやり方について

体に力が入ってしまっていては、なかなか思うように進まないし、沈んでしまうので、体に入っている余計な力を抜いてバタ足をします。これも、水泳の基本です。また、バタ足をする際は、大きく足を動かすのではなく、細かく、速く足を動かします。

水面からあまり足が出すぎていても、逆に下がりすぎていても良くないのですが、軽い水しぶきが上がるくらいが理想です。膝を曲げないように、しっかりとのばしてバタ足をします。

初めの方は、ビート板を使い、顔をあげた状態で、バタ足だけで進む練習をします。少し慣れてきたら、顔を水につけてバタ足で進んでみます。この時、ビート板は手で持ち、交互に手を回してみます。

そうすることで、クロールをする時のイメージがわき、後のタイムにも影響してきます。バタ足をする時は、両足の親指が触れるような意識を持ってやるとよく進みます。

足首だけではなくて、ももの付け根から動かすようなイメージで行います。足首だけで動かそうとしても、あまり進まないし、必要以上に疲れてしまいます。足全部を使って、バタ足をするように心がけながら練習をします。

そうすることで、より少ない力で、速く進むことが出来るようになるのです。

バタ足をしているときは、上体の力はなるべく抜き、リラックスしながら泳ぎます。体が、左右に振れないように意識します。

クロールで大切な手のかき方について

クロールでは、手のかき方も重要なポイントになります。水泳では、手をかきながら泳ぐ泳ぎ方としてバタフライもありますが、クロールとはかき方が異なります。

クロールでの手のかきかたは、片手ずつかいていくことが基本です。片手を回している時に、前に伸ばしている反対の手が沈んでしまわないように、気をつけて泳ぎます。

前の伸ばしている方の手が沈んでしまうと、摩擦の関係で早く泳ぐことができません。また、進行方向に手が向いていないと、うまく進んでいきません。なので、片手を回している時の、反対側の前へ伸ばしている方の手がとても重要なポイントになるのです。

そのとき、前へ伸ばしているだけではなくて、さらに先へ伸ばす意識を持つと、早く泳ぐことができるようになります。

かいた手を前へ伸ばす時に、自分の身長以上先へ、手を伸ばすようにするのです。かいた手が前へきたら、反対の手も同じように水をかいて、前へ伸ばします。水をかいたあと、一瞬でもいいので、両手が合わさる時間を作ります。

手が沈んでいないように、気をつけます。前へ伸びていくイメージで水をかいていき、手を沈めないように気をつけるのです。

水をかく時は、肘はあまり曲げません。ピンと伸ばす必要は無いですが、肘を曲げて水をかいてもうまく進んでいきません。肩から動かすように、練習していきます。特に、水をかき終わったあと、肩から前へ伸ばすようにすると、タイムが速くなることが十分期待できます。

まずは、ビート板を手に持って、手を回すタイミングから掴んでいき、それが出来たらビート板を外してクロールで泳いでいきます。

さらにクロールでタイムを伸ばすためには

クロールは、スイミングスクールや学校などで教わる時には、手を2回まわすうち、1度呼吸をすると指導されることが多いです。初めのうちは、呼吸するタイミングを掴むために、2回手を回すうちに1回の呼吸で全く問題ないのですが、慣れてくると呼吸が不要になってきます。

なので、より早く泳ぐためには、呼吸の回数を減らすことも大切です。呼吸をするためには、横を向かなければならないので、どうしても時間をとってしまいます。

その時間を短縮することが出来れば、自然とタイムも早くなるのです。どうしても苦しくなった時にだけ、呼吸をするようにします。また、呼吸をする時に、顔を上げすぎても時間をとってしまいます。

呼吸はなるべく早く、そしてなるべく息を大きく吸い込み、次の呼吸まで少しでも長く保つことが出来るようにします。苦しくなってくると、手を早く回してしまったり、バタ足がいい加減になったりしてしまいがちですが、バタ足と、手のかき方は変えずに、丁寧に行います。

また、よりタイムが早くなる方法としては、スタートも大切なポイントです。スタートでは、飛び込まない場合、思い切り壁を蹴り、自然と浮いてくるまでは伸びの姿勢を維持します。

浮いてくると同時にバタ足を始め、次いで手をかきはじめます。スタートで思い切り壁を蹴った時に、ゴーグルが外れやすいので、あらかじめゴーグルはきつめに付けておきます。

また、最後のゴールのときに、もうひとかきするかしないかで困った時は、もうひとかきしないでそのままバタ足だけで進み、壁を触ります。

スタート、バタ足、手のかき、呼吸、そしてゴールまでの全てが上手くできるようになれば、クロールのタイムは伸びるのです。

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