翻譯：PMOS1
因為水是液體，它的力學特性與我們陸地上的情況有所不同。學會如何對水施加帶有有控制的壓力會比使用蠻力的方式要有效得多。力量的大小仍然是一個重要的因素但施壓方式卻更加重要，特別在所有游泳姿勢劃臂過程的抓水階段更是如此。
游泳速度取決於推進中對水施壓的方式，同時要最大程度地減小使你變慢的一切阻力。特別在爬泳和蝶泳中，不僅只是用手掌來對水產生壓力，整個前臂都要用於施壓。這就是為何長袖潛水衣在前臂位置有帶紋理的補丁塊來幫助游泳者去抓到更多的水，也就是讓他們的前臂能夠對水施加更多的壓力。
施壓練習
用下面這些方法來改善你的爬泳和蝶泳的抓水抱水技術，體會如何能夠使得對水施加的壓力增大。
手入水以後，要關注你的指尖位置。當你開始啟動抓水動作時，指尖要向下指向游泳池底。接著要關注你的肘部，特別是你彎曲手臂時候形成的肘尖的指向。把那個肘尖“點”向外轉動使得你的前臂可以跟隨你的手指尖的轉為向下方向。
你會感覺到你的肩膀有點往耳朵方向上聳，覺得背闊肌（飛鼠肌）用上力了，或者有點拉伸了。
用你的手掌和前臂錨定住水，把身體拉過手掌位置，前臂和手掌劃拉水要逐漸加速。
正如常言所說的那樣：知易行難。游泳練習就是要讓你能夠保證把動作做得正確，因此周密的不斷重複練習是最好的學習手段。下回去游泳池就開始嘗試這些練習吧。
握拳遊練習
握拳遊是一個練習使用前臂來抓抱划水的非常好的方式。
對於爬泳，使用8字浮漂。這樣你就不至於依靠強有力的打腿來補償抓抱水能力的弱點。對於蝶泳，戴上腳蹼。大多數的人會覺得練習很有難度，但也是很有益的。如果你能夠使用浮漂完成練習，就挺牛逼的。
別自己欺騙自己！你要做到象是要握拳打人一般地攥緊拳頭。其中的道理在於通過握拳把手掌的划水面消失，只靠前臂來抓抱和划水。要是你抵禦不住鬆開拳頭的誘惑而老是張開手掌，就每隻手抓個網球做練習吧。
劃手掌練習
用非傳統的方式來使用劃手掌也是一個好主意。
把劃手掌的繫帶去除掉，用你的手指抓住劃手掌的前沿。
抓握住劃手掌靠在手掌和前臂處，如果遊過50碼的距離你就會覺得手指痠痛，那就表明你低肘了，劃手掌離開了前臂位置。
也嘗試用這種練習方式來遊蝶泳
檢查一下練習是否做得正確？
如何知道你是否做到了正確的練習方式？答案是可以根據身體的反饋信息來判斷。如果你覺得肱三頭肌和背闊肌用上力了，那麼很可能你就做到了正確的動作。如果你覺得只是肩膀的前方用力，可能就表明動作不那麼正確。這種情況下，請讓朋友幫忙拍個視頻，或者能夠找教練諮詢一下更好。
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Swimming is different
Because water is liquid, different rules apply from those we encounter on land. Learning to exert controlled pressure on the water will be more effective than applying brute force. Strength is still an important element but pressure is more important, and this is especially true for the catch phase of all strokes.
Swimming velocity depends upon putting pressure on the water in a propulsive way while minimizing any drag forces that could slow you down. And particularly in freestyle and butterfly, it’s not just the hands that you should be looking to for creating this pressure on the water—it’s also the forearms. This is why long-sleeved wetsuits have textured patches on the forearms to help swimmers catch more water—i.e., put more pressure on the water with their forearms.
Pressure Drills
Use these tips to improve your catch and pull in both freestyle and butterfly and watch how the pressure you exert on the water increases.
After the hand enters the water, think about where your fingers are. They should pitch down toward the bottom of the pool as you initiate the catch.
Think about your elbows, and specifically where the point of your elbow is (that’s the part that makes a point when you curl your arm). Rotate that ‘point’ outward so that the forearm can follow the fingertips into the down position.
You should feel your shoulders shrug up by your ear a bit and feel your latissimus dorsi (flying squirrel muscles) engage, or open a bit.
Anchor the hands and forearms in the water and pull yourself over your hands. Accelerate your hands and arms through the pull.
As the saying goes, understanding it is one thing and doing it is another. Swimming is all about making sure you’re doing the movement correctly so thoughtful repetition is the best way to go. Next time you are at the pool try these drills.
Hands-in-Fists Drill
The hands-in-fists drill is an excellent way to practice the catch and pull with the forearm.
For freestyle, use a pull buoy. That way you won’t compensate for a lack of catch and pull by having a strong kick.
For butterfly, use fins. Most swimmers find it very challenging but also very instructive. If you can do it with a pull buoy, that’s awesome.
Don’t cheat! Make a true fist like you’re going to punch something. The point is to take the surface area away from the hands and make you rely on the forearms. If you simply can’t resist the urge to open your hand, hold a tennis ball in each hand.
Paddle Drill
Using paddles in a non-traditional way is a good idea, too.
Remove the straps from your paddle and wrap your fingers over the front edge.
Hold the paddle to your palm and forearm. If at the end of 50 yards, your fingers are sore, it might be because you’re dropping your elbows and the paddle is pulling away from your forearm.
Try this drill for butterfly as well.
Is This Right?
How do you know if you’re doing it right? The answer can be the feedback you get from your own body. If you feel the effort in the triceps and the lats, then you’re most likely doing it right. If you feel the effort in the front of the shoulder, then you may be a little out of position. Have a friend video you if this is the case, or better yet, ask a coach.
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