～がありますか？

Is there ...

Do you/we have ...

We have the class as usual/normal or not.

Wall push off

At the beginning of every swim, if you are not starting from a dive, you must start with a strong push off the wall.

There are two ways of doing this. Pushing sideways and pushing on your stomach. The easiest way is to push on your stomach. 

To do this, go below the surface, and before you push off, put your hands together in preparation for a tight streamline.

Pushing sideways is a little bit better because you create a little bit of momentum with one of your arms.

This means that you will have to rotate during the streamline. This is the same way you would push off during the flipturn, so it is good practice.

To rotate your body twist your core ever so slightly during the push.

The elbows and the knees extend rapidly at the same time.

A lot of speed, like in any high jump, will be generated with your ankles.

Make sure to use them and put them in plantar flexion very quickly and as much as possible.

Your core must be tight at all times to keep a good streamline.

Practice pushing off the wall as strong as you can.

That will be the fastest part of your swim, so try to carry that speed all the way to the next wall.

in preparation for ...     ～に向けた準備をして、～に備えて

momentum   n)運動量、推進力、勢い

rotate   v)軸を中心に回転する 

flip　v)はじく、ぱらぱらめくる、ひっくり返る

twist　v)ひねって回転させる

core　n)コア、中心部

ever   adv)いつも、常に、絶えず

generate 　v)発生させる、生み出す、もたらす、引き起こす

plantar　/'plæntər/　adj)足裏の、足底の

flexion　/'flekʃn/　n)曲がること

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