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本帖最后由 sycamore 于 2012-6-6 23:32 编辑
这是我听写的初稿，有参考游泳梦工厂portage的稿子（抱歉链接发不出来）。方框里都是听不懂的或不确定的，只能请有闲的同学帮我更正完善了。先说声谢谢。
另外，视频里摩西老是提到anchor这个词，我不明白它在这里的意思。貌似和自由泳里的“锚定”不一样。
01:11开始
Ed’s breaststroke is very very consistent. He does not rush his stroke, he rides his stroke very well. He gets everything out of his kick. When his timing is [], he’s absolutely perfection.
What I see in Ed is being so conscious about technique, every little detail of the stroke. And obviously he’s got a great talent.
I do a lot of filming of athletes. And I travel around a lot of clubs in the country. There’s no other breaststroker I used to demonstrate skill under water than him. I mean Ed is probably one of the best athletes [] to get his bodyline [] exactly right. I don’t know how many national team athletes are put on the screen along with Ed and [].I don’t have to say anything. They just look at him and say: “Wow! Man, I really need to get aligned up a lot better. I need to be a lot more like he did.”
Of course, history shows that he was the first man to break [] and helps to win this gold medal and break the world record.
Most world record holders looked back on a long history of competition after reaching the [] reserved for the best of the best, not at Moses. Favoring golf clubs and the soccer ball, Ed carried the swim through only 3 months of the year until his senior year in high school (note: Moses did not begin swimming year-round until his senior year of high school). Then within one year of accepting the challenge to take on senior training at the Curl-Burke swim club, Ed went from season lastly to fifteenth in the world in the 100-meter breaststroke. The year was 1998 and the ride hasn’t stopped. [Ed has aggressive and thorough preparation to find him both in and out of the water]. His constant push to perfection brings passion to his preparation. His core strength, flexibility combined with a mind that demands to stay in the forefront of the learning curve of his sport is what makes him a true champion.
Breaststroke, according to Moses, is an in-depth [] Ed Moses, the person, and the process that is his gold medal winning form.
You gave up swimming at ten years old, took up golf, took up soccer, not exactly the normal path to becoming the world’s best. Can you say there are some things that you picked up in your other sports that helped you to become world []?
I think it was just an overall athleticism that I had. When I stopped swimming, I did other sports and I did them well, you know. I participate, like you said, in basketball, baseball, soccer. It was just that drive that I had to be the best in whatever I’m doing to win, whether that was out there playing all day or swimming all day. I didn’t know what that was, but it was a combination of hating to lose and wanting to win at all costs.
How do you [account] for such a quick entry into year-round training and then going all the way to a professional level so quickly?
[I think that’s the past that come from within]. Again, we were talking about the process of how every day you are gonna have to do what’s right to make you better. That’s a multi-dimensional task in the sense that when I stand on the block I’m racing or competing, I believe that the only way I’m gonna be at my best is that when I’m standing there, I believe that I’ve done every single thing possible that I could imagine or anybody else does in the world, or anybody else has [] in the world, that I’ve done it or tried it to make me better, whether that’s my nutrition, whether my sleeping habit, flexibility, strength, or rollback capacity, everything. I’m trying to do everything so that when I’m standing there, I’m confident that I’ve done more than any other person has done. And that goes along with training. [I don’t show up in a ten practice because I’m supposed to be there]. I’m looking at ways to make myself better. And I think that would help you rise from a standard level to a national level to Olympic level, always [taking] in the next step, by never thinking that you are doing everything.
Relate golf to fast swimming.
Well, golf is a mental game just like swimming. Often time you find yourself you are out there alone, and takes a lot of focus and all a lot of distractions. But one thing you need to be able to do is to have your goal in mind and how you are gonna get there. It’s a process. When you start from the [] to [], there is a process. Starting from 30th in the world to get to the top of the world, there’s a process. I want to follow that, and to follow that is a mental challenge.
TECHNIQUE
Perfection. There’s science I believe behind it. I’m not saying there’s a technique for everyone, but here’s a technique for each person. And that’s what I’m trying to do is find what technique is best for me. So I’m constantly changing and playing with my stroke to find out how I’m gonna get from A to B, the fastest in least amount of energy. And that what I think directly relates to my [] performance. So my technique is gonna be different from the next person’s, but again, we are looking what worked perfectly for me. And that’s what I’m trying to get [at].
TECHNOLOGY
Incredibly advanced, especially in swimming from video analysis to swim [] technology. I don’t think you can claim that swimming is advanced due to technology, but it’s the body excitement to the sport. It’s something that kind of keeps you pushing. You always look to technology and science to make you better. I think that has to be part of the process. I think technology is for a huge [] in swimming.
MUSIC
Hip hop, R&B, [stuff like that], gets me going to accomplish what I want. Anything that just gets that blood going to make me wanna pursue these daily goals.
Tell me about tattoos.
They all have meaning to me. And one thing is that a tattoo is a permanent. I want something in my life that is gonna be there forever and they represent things that I think till the day I die are important to me and what I believe is a person. So they are a big part to me.
Is that what…? This one says I will do whatever my coach tells me to do. That’s my favorite person.
BREASTSTROKE
When I’m swimming fast breaststroke, mentally what I’m trying to picture is that I could almost get into a cross position with my body flat on the water and my arms at 180 degrees(耶稣受难图). And my next instance is when I go from my in-sweep that my upper body and legs are gonna follow a path over that point. Most of your weight is obviously in the core and you are gonna want to balance your core to feel that your legs and arms are just along for the ride, and that they are just part of the stroke. The sense that I’m going through when I'm swimming breaststroke is that I wanna be as long and have the least amount of drag possible and I wanna be as high on the surface as possible because this is obviously my fastest position in the stroke.
Mentally, the image that I am trying to get is that I want my body to come out and over the water with my hands below it after having a strong hold, and that immediately get into that long line position. So each time I want to replicate that [] as fatigue sets in, we want to continue to replicate this as it would look in the beginning in the race compared with the end of the race.
A visual that I try to reproduce is anchoring of the legs and arms, and I’m just moving my body through those anchors. It is almost like if I were to have rings on the water, that I would reach out and grab and pull my body through continuously, and I want to do that at the least drag efficiency. I want to pull my body through the water and use the essential part of my body as a strong aspect.
Breathing has to be thought about, otherwise it’ll become forced. You won't take your breath until you really realize you need it. By that time you've gone into action that is probably too late. The important thing, I think, with breathing, is that you don't create your breathing pattern with your head. You have opportunity to breathe every stroke and that can’t be created by moving your head back and forth to get out of the water. You have to maintain the back of the neck, the back and the knee line. You have to maintain that straight line. So when I think of breathing, I'm gonna be coming out over the water, and I'm not gonna be looking forward, I'm gonna be looking over my hands and getting that breath right as I come out of the water and then returning back to that long line position that I have been talking about. So there is no head movement bobbing up and down to get air, because, again, that's gonna cause my hips to sink behind. For every action and reaction, if I lift my head, my hips were gonna sink and we're getting back to that [] position. So ideally we are keeping that line together that we're always looking for.
I like to repeat myself, kick my hands forward, that gives me a sense of not lifting too high on the water and [], but allowing my kick to push me over top of that anchoring position and return to that long line position. So that’s what I’m really trying to think about when I’m swimming, is to get over my hands with my kick and continue to do that in a full range of motion: start to finish in the race.
The goal is always to maintain a small knee integrity where I’m only minimally allowing my knees to separate rather than in an outward position which would cause more drag and to have the maximum amount of ankle catch possible, and we mimic that through [tons] of drills, foot resistance in the water, any position that we can get and that would mimic that, even push it beyond what my normal kick would be. [I think translate to the water]. A lot of that is done through stretching, through surgical [], through drills, through vertical kicking, we do all these drills that force that issue so I can remember it and it becomes a second nature to me when I swim full breaststroke.
KICKING
The kicking aspect of breaststroke is the most important aspect. That’s where you are gonna maintain your long line with a lot of power behind you. The stronger you kick, the longer you are gonna be [up] that standup position. The anchoring with the kick, to me, would make sense that you want to force water backwards. There’s a mistake with a lot of breaststrokers in their kick. They think that the breaststroke is a squeeze pattern that you’re gonna drop your knees out and you are gonna squeeze the water together behind you. But scientifically, it will make sense to me that you will bring your legs up, and wanna push the water backwards, because all your force will be in an opposite direction. That is an aspect that I think, I have developed and applied to my stroke, which has allowed me to stand up that long line position.
The unique part about the breaststroke kick is a combination of flexibility and a combination of strength. You will not have a successful breaststroke kick if you have one without the other. I think both of them are needed. To achieve this, you have to have maximal ankle flexibility for a good catch and good knee flexion to maintain a range of motions. [] the combination of [] two [] is to have maximal flexion, maximal ankle catch, and a force backwards that is directly perpendicular to the stroke. And what that’s gonna allow is a huge force forward, allowing your body to continue moving forward in that line, rather than up and down.
When I am kicking, and I am kicking at my best, my philosophy is that I am trying to force my ankles faster than my feet. So what that will allow would be maximal ankle flexion. By putting pressure on the outside of my feet, it would slow down the outside of my feet and allow my heels to move faster than the outside of my feet and that would force a kick catch.
DRILLS
To emphasize the anchor, the streamline position, some of the drills I do would be underwater swimming, maybe three pulls and a kick. And that would be done with a straight body line. There would be no fluctuation of frequency. That line will stay straight. A lot of that can be created by underwater swimming breaststroke. One of the things that we do in practice to maintain that long-line integrity is a [post pull] drill. This is gonna replicate what I think helps me become a world class swimmer, and maintaining that line. Most of the time we do with fins, and it’s a [posture] position where either your hands are out in a streamline position, you are lying on the water, or your hands are behind you. But the important thing about the drill is to stay high on the water and really feel like your body [] and you are almost weightless that you could just do one motion and your body can just maintain that velocity of that one motion forever.
This is a variation: the hands leading the body, but there very effortless, weightless out front, not moving, but just extending the core line and making it experience the balance position with its arms way out front. We repeat that with a [post pull], so you can do that and you take a pull of breaststroke and maintain that body position [for a certain amount of time] to know what it feels like to have that long position and to have long distances for stroke, and a good glide.
Imagine swimming like this through the water, obviously the resistance is gonna be higher than swimming almost like a dolphin through the water. Some of the drills that we do to accomplish that is we’ll separate the pull and the kick and we’ll stay in the streamline long position a lot longer. So I’ll do a lot of breaststroke swimming underwater and eliminate any type of frequency. We are trying maintain that line while pulling and kicking. The visual effect we are creating is that we’ll be able to move along through the water with minimal drag rather than forcing our way through the water.
The back position emphasizes the line from his shoulders to his knees. The [pull-out] kick allows him to warm up his ankle flexion, one leg and ankle at a time.
Breaststroke has always been deemed a feel stroke. Your breaststroke is gonna be fast when you feel like you’re swimming and your technique is together. And these drills are done to replicate that feel of balance and positioning on the water that suit your body the best.
Again there’s a variation: the pull buoy keeping the knees somewhat closer, like to get the kicks completely underwater so you feel the recovery through the finish of the kick.
This is gonna be kick in a variety of positions, [] back the kicking breaststroke on his back. And the pull buoy actually makes you concentrate harder on your line, ’cause it puts an artificial float so you [gotta] press this back position even more.
Take the next step with your line. The first process is gonna be for your arms. And what we are gonna visualize here is an anchoring effect that comes through swimming with the tight core and arm, that anchoring position where you move your body over that anchor. We are gonna emphasize that a lot by doing a lot of sculling in many different positions, sculling on your back, on your stomach, feet first. And that’s done by slowing the stroke down and feeling your corners especially. A lot of people do scull drill, but don’t really know what they are doing in the process. What we are trying to maintain here is a recognition of where your hands are in the water, and where they would be during the stroke. So we’ll do a lot of sculling here, your feet forward, your feet behind you, positions that you wouldn’t normally recognize where your hands would be, but it’s an awareness of the width of your pull and the strength of your anchors. So when u would go to swim after that, it would easily make it more recognizable [what quadrant or what your hands to be in location of your body].
One of our sculling drills: one arm at a time. Just work in corner anchoring and feel. And he is maintaining his core balance [forward] position. So [it asks balance to get a great feel for it].
Everybody is gonna have a different catch with the arms, but whether you think you’re pulling water or you’re sculling it, it’s the same sense that you’re gonna be holding on to the water, and moving your body beyond that hold position. [] that before breaststrokers said that I want to warm up [], my ankles and knees involved, so that when I am ready to go, it almost feels like I have a motor behind me that’s directly perpendicular to my swimming line, that everything I’m doing with my kick relates to forward speed. Some of these drills are gonna be []. What that does allows extra pressure to be put against my ankles to force them in their flex position.
Vertical kick: the same way with, you know, maybe weight or something to force u down, again to stress this ankle position. So all these relate, I think, to that ankle position and total knee flexion. And what that’s gonna allow is a bigger range of kick. And that’s gonna keep that line long [in an efficient position to stroke].
DIVING
There’s one philosophy that’s the fastest and []. As soon as you come off that block, it’s gonna be [] explosion. We are gonna get in that long line, we have a powerful pullout, and we are gonna come off further and faster. That’s the goal. I think the start is pretty individualized. I think we have to feel comfortable out there. First things first, you gotta feel like you belong up there. Most important thing is you have to feel like as soon as [] off, all your energy can go directly into the water.
TURNS
The technique of the turn is to reach the automatic point which is to get on the wall and off the wall the fastest. And that, to me, is done by coming in on a full stroke, touching with both hands, immediately dropping one elbow and driving the knees up to the wall. And after that’s done, a perfect turn can be executed with a strong pushoff in a long line. And again, we are talking about that long line, the least amount of resistance that’s gonna get u further on every pullout. To emphasize the amount of time spent in these positions is a huge part of the race, and a lot of people don’t realize that. I work my pullouts and turns to the point where I can come up within a [happy] yard in about 0.1 or 0.2 second, that’s a repetition that I practice so when the race comes along, I can simulate this in an easy manner. This eliminating 0.1 or 0.2 off your turn is gonna get you faster time. That’s something without even work that you are gonna have to do. It’s easy time that you should emphasize perfection on the walls.
HEROES
(Hero is) someone that I think portrays me. Again, along the line of the similarity is Steve Prefontaine . Something Prefontaine had was that ability to just love and have a passion for a sport, and be willing to do anything that he possibly could to become his best. He ate, breathed, everything was around his running, you know. He was always trying to find a way to be better. And I think that’s what I am trying to do in the same sense, you know, I think that’s very important to take your swimming or any sport to another level, is to have such a passion that you are always looking for an answer as what can make you better.
What is it that was so unique or so [] about your racing technique that you now emphasize in [putting] to practice on the routine basis?
Like what I have said, I had to take that race stroke that I had developed and that I had a natural ability when competition was [on line]. And I had to pursue that in practice if I was gonna better. And what that was was my ability to use my strength and size for a powerful stroke [] in distance per stroke. And that was done through maximizing my line. And when I’m saying my line, I’m saying that I wanna be in a least resistance position as possible when I’m swimming. That’s my streamline position. So I wanna use my pull and kick and perfect a technique that allowed me to be in that long line the most amount of time. And what that was was developing strength, my rollback capacity to have them practice and be able to mirror image what I was doing in competitions for a longer period of time in training. And that would relate to me becoming a better breaststroker.
So how you bring freshness to work that has so much repetition?
Short term challenges, that’s the only way you can. [] on Monday, and say this weekend I wanna do this [ex] amount of time, you gotta [] on Monday and say tonight’s practice I want to do this. If I don’t do this, that’s not gonna allow me to do what I wanna do on Saturday. Come Tuesday, you gotta repeat the process. To get a look at each day as a new day and a new challenge. I don’t look at it as a big picture, because again, [no people] can swim and stare a black line for 5 hours. It’s a draining process, but you have to find little tasks each day that excite the athlete.
Mental side. Tell me a little about how you set up the mental side of your approach both to training and certainly to those performances possible?
Well, the mental side, like you said, is just as demanding as the physical side. I feel like, you know, when I come to practice, that’s almost the easy part that any physical [demanding … giving me my best]. But, there are mental aspects that involve sacrifice and effort, and [whether gone] in your life. You cannot just go out there and work hard every day. [And give it all you are expected, that’s gonna do it.] There are ups and downs with everything. I think if you try and minimize those, and see the big picture, and realize that there are other things in life that are just as important to you, you’ll have a peace of mind and continue on with that [].
Tell me once again who is your favorite face to see at 4:30 in the morning?
My favorite face to see at 4:30 in the morning is at the back of my eye. I don’t get up that early first of all.
An import aspect of cross training swimming with dry land is that you maintain the integrity of your stroke. A lot of the work I do here would be emphasizing, particularly in paralleling what I do in the water. We want work that is specific and directly towards what we want. So by coming up with the dry land routine, that directly mirrors what the stroke would look like, what we are trying to achieve in the water, I think we have increased performance. Everything I do in dry land has an impact directly on my stroke, whether it’s knee flexion, ankle flexion, maintain in the core line, anything that I think is gonna overload the body. So when I swim breaststroke, it’s gonna feel like I’m floating.
OVERLOAD TOYS
Toys that I use are just gonna reinforce our philosophy in breaststroke with the kick and the pull. They are just gonna put resistance in the motion that we are trying to stress. So it’s an overload.
Stress cord [attached] to a bucket. They obviously made this one look easy by putting some holes in the bottom. If I’m stressing them to a higher range of degree than I would when I’m swimming, my body would adjust to that. It feels like that range is being adapted into my stroke. [] one of my favorite ones is the stretch cord. This’s gonna attach to my waist, and you could imagine, [tight in] pretty much a leash. I’ll use anything that will force my ankle position to be more extreme than normal, anything to force my knee position to be more than normal, ([] standard weight belt, this one feels like it’s about ten pounds) anything to feel my line more than normal. So what we are trying to do is overload these areas so that when I do swim the breaststroke, they feel natural and strong the same time.
[ is as long as it makes me tired we are using it]. We began with a standard paddle and just used [fingertiping to strap it on] somewhat awkwardly to the inside of the foot to create more resistance when he kicked in breaststroke.
[] that was similar to what you see with any type of []. You put a resistance somewhere where you wanted. You stressed that resistance and then you built up strength to it. [Add tailored the cut to the contrary of his ankle]. I readjusted the holdings, sawed it down, put some pull design on it to make it unique to myself, anything that worked. Now with the better feet and positioning new holes for extra fingertips, you’re gonna have more refined engineer kick paddle for breaststrokers. [A squeeze method, we are not working with that paddle.] What we are trying to is have a full flexion with a pushback and a close. This paddle allowed that. And that was a huge step, I think, to developing my kick.
The breaststroke kick machine is the same concept we are trying to achieve here, is resistance against the ankles and the kick to develop strength in your kick. First time we used it to [] back and said that the tension coming off the heel didn’t create pressure the way he liked to feel the kick. So when you went to kick, the tension was coming from the ankle point that really wasn’t relevant to your kick. It was just more relevant to an extension. You can get that same force by going to the weight room. So we reengineered it so that the point of tension was coming from the outside of the foot. What this allowed was when the tension were to tighten and you [will] have to pull against it, it would [flexure] foot out in a proper breaststroke position. You can’t go into a weight room and reproduce the kick like you can in the water. So we want to put the resistance in the same fashion that the kick is and these toys are allowing us to do that. The paddles are allowing us to do that. It would reproduce the effect of a resistance training against this ankle flex kick, that allows for when I take this off, I’m gonna feel exactly like what you would feel swimming with paddles, when you take it off, that you have a good catch and you are maximizing your range of motion.
[] ever beat you in challenges on those toys?
I don’t like that happen. There’s no way.
There’s a combination ways of putting this catch, this anchoring [over] hands, and this direct kick with your pull. There’s a timing.
STROKE TIMING
The timing is where all the power comes from. We’re gonna take a full pull, and to an explosive kick, it’s gonna allow for the fastest and strongest position I have in my entire stroke. I have a certain stroke [account] that I follow in practice, regardless of the distance, regardless of the effort, regardless of the speed. And it’s there day and day out and I acknowledge it. I don’t just let it happen, I have good [] awareness and I maintain stroke accounts that I know []. I’m not just going through the motion, [again], I understand what I’m doing.
What you wanna do is feel your stroke, and obviously that’s gonna be unique to you. But the crucial part is the timing between your pull and your kick. What I think about when I’m swimming breaststroke is that I want to kick my hands forward and get into that streamline long line position more time than anybody else. So that’s the philosophy, that I think is that I wanna anchor and kick my body forward over that anchor to allow for maximum distance per stroke. |
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