{"id":70102,"date":"2017-05-26T00:00:00","date_gmt":"2017-05-26T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/"},"modified":"2017-05-26T00:00:00","modified_gmt":"2017-05-26T00:00:00","slug":"brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/","title":{"rendered":"Brasse : mouvements des jambes dans et hors de la piscine"},"content":{"rendered":"

Comme nous l’avons d\u00e9j\u00e0 vu, ce qui nous donne le plus d\u2019\u00e9lan lorsque nous nageons la brasse, ce sont nos jambes, et les bras n’ont pas vraiment de phase de pouss\u00e9e.<\/strong><\/p>\n

Cependant, pour que vos mouvements de jambes soient correctement ex\u00e9cut\u00e9s, en plus d’avoir le bon mouvement, il existe plusieurs comp\u00e9tences biom\u00e9caniques qui peuvent \u00eatre entra\u00een\u00e9es \u00e0 la fois dans et hors de l’eau. Se former hors de l’eau signifie que vous pouvez utiliser une aide technique importante : votre vue.<\/p>\n

Cependant, apr\u00e8s avoir effectu\u00e9 des exercices sur \u00abla terre ferme\u00bb, afin de tirer le meilleur parti de votre m\u00e9moire musculaire de courte dur\u00e9e, vous devez plonger imm\u00e9diatement dans la piscine et mettre en pratique ce que vous venez d\u2019apprendre.<\/p>\n

Les exercices propos\u00e9s vous enseigneront comment garder vos pieds fl\u00e9chis \u00e0 90\u00b0, tournez vos pieds l\u00e9g\u00e8rement vers l’ext\u00e9rieur et trouvez la bonne position pour vos jambes et genoux pendant la phase de propulsion.<\/p>\n

–<\/strong> Asseyez-vous avec une jambe \u00e9tendue et l’autre pli\u00e9e avec votre genou tourn\u00e9 vers l’ext\u00e9rieur, votre pied reposant \u00e0 l’int\u00e9rieur de l\u2019autre jambe. Depuis cette position, fl\u00e9chissez le pied de votre jambe \u00e9tendue et effectuez des mouvements de rotation d’adduction et d’abduction avec votre pied (3 x 20 rotations)<\/p>\n

\"rana5\"\"rana4\"<\/p>\n

– <\/strong>Asseyez-vous dans la m\u00eame position, pointez et fl\u00e9chissez votre pied, en tenant la position fl\u00e9chie pendant aussi peu de temps que possible et la position \u00e9tendue pendant environ 5 secondes
\n(3 x 10 r\u00e9p\u00e9titions).<\/p>\n

\"rana3\"\"rana2\"<\/p>\n

– <\/strong>Debout, faites de petites pouss\u00e9es ou des sauts tr\u00e8s doux avec vos pieds pointant vers l’ext\u00e9rieur (talons vers l’int\u00e9rieur, orteils pointant vers l’ext\u00e9rieur).<\/p>\n

\"rana15\" \"rana16\"<\/p>\n

– <\/strong>En position agenouill\u00e9e, \u00e9taler les pieds en vous assurant qu’ils soient ouverts \u00e0 un angle plus large que vos genoux, de sorte que vos fesses touchent le sol. Essayez de fl\u00e9chir vos pieds et maintenez cette position pendant 30″ (4 r\u00e9p\u00e9titions avec 30″ de repos entre chaque s\u00e9rie).<\/p>\n

\"rana7\" \"rana8\" \"rana9\" \"rana10\"<\/p>\n

– <\/strong>Debout avec les jambes bien \u00e9cart\u00e9es, poussez vos hanches vers l’avant (extroversion des hanches), et vos \u00e9paules vers l’arri\u00e8re et maintenez cette position pendant 30″ (3 r\u00e9p\u00e9titions avec 30″ de repos entre les s\u00e9ries).<\/p>\n

\"rana18\"<\/p>\n

– <\/strong>Allong\u00e9 sur le ventre avec un support qui faisant que seule votre poitrine touche le sol, accrochez vos mains \u00e0 quelque chose afin d\u2019\u00eatre dans une position stable, puis simulez le mouvement de jambe de la brasse, en le divisant ainsi : 1) remonter les talons jusqu\u2019aux fesses avec les genoux serr\u00e9s. 2) rotation externe du pied. 3) coup de pied. 4) fermeture des jambes avec les pieds d\u00e9tendus (adduction).<\/p>\n

–<\/strong> \u00c0 ce stade, tout ce que vous devez faire est d’entrer dans l’eau et de nager avec le mouvement de jambes de la brasse sur de courtes distances (25m – 50m) en utilisant une planche et en essayant d’imiter dans la mesure du possible les mouvements que vous avez pratiqu\u00e9s hors de l’eau.<\/p>\n

M\u00eame si nous pensons que nous faisons le bon mouvement, nous ne devons pas oublier que notre technique peut toujours \u00eatre am\u00e9lior\u00e9e\u2026 profitez de vos exercices d\u2019entra\u00eenement !<\/p>\n","protected":false},"excerpt":{"rendered":"

Comme nous l’avons d\u00e9j\u00e0 vu, ce qui nous donne le plus d\u2019\u00e9lan lorsque nous nageons la brasse, ce sont nos jambes, et les bras n’ont pas vraiment de phase de …<\/p>\n","protected":false},"author":1372,"featured_media":12120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10768,10998,11092,10386],"acf":[],"yoast_head":"\nBrasse : mouvements des jambes dans et hors de la piscine - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Brasse : mouvements des jambes dans et hors de la piscine - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Comme nous l’avons d\u00e9j\u00e0 vu, ce qui nous donne le plus d\u2019\u00e9lan lorsque nous nageons la brasse, ce sont nos jambes, et les bras n’ont pas vraiment de phase de …\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-26T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/breaststroke_legs_2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Brasse : mouvements des jambes dans et hors de la piscine\",\"datePublished\":\"2017-05-26T00:00:00+00:00\",\"dateModified\":\"2017-05-26T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/\"},\"wordCount\":545,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"keywords\":[\"brasse\",\"exercices\",\"jambes\",\"piscine\"],\"articleSection\":[\"Conseils de pro\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/\",\"url\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/\",\"name\":\"Brasse : mouvements des jambes dans et hors de la piscine - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2017-05-26T00:00:00+00:00\",\"dateModified\":\"2017-05-26T00:00:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Conseils de pro\",\"item\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Brasse : mouvements des jambes dans et hors de la piscine\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\",\"name\":\"arena coaches\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"caption\":\"arena coaches\"},\"description\":\"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.\",\"url\":\"https:\/\/blog.arenaswim.com\/fr\/author\/arenacoaches\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Brasse : mouvements des jambes dans et hors de la piscine - The arena swimming blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/","og_locale":"fr_FR","og_type":"article","og_title":"Brasse : mouvements des jambes dans et hors de la piscine - The arena swimming blog","og_description":"Comme nous l’avons d\u00e9j\u00e0 vu, ce qui nous donne le plus d\u2019\u00e9lan lorsque nous nageons la brasse, ce sont nos jambes, et les bras n’ont pas vraiment de phase de …","og_url":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2017-05-26T00:00:00+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/breaststroke_legs_2.jpg","type":"image\/jpeg"}],"author":"arena coaches","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"\u00c9crit par":"arena coaches","Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/"},"author":{"name":"arena coaches","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76"},"headline":"Brasse : mouvements des jambes dans et hors de la piscine","datePublished":"2017-05-26T00:00:00+00:00","dateModified":"2017-05-26T00:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/"},"wordCount":545,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"keywords":["brasse","exercices","jambes","piscine"],"articleSection":["Conseils de pro"],"inLanguage":"fr-FR"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/","url":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/","name":"Brasse : mouvements des jambes dans et hors de la piscine - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2017-05-26T00:00:00+00:00","dateModified":"2017-05-26T00:00:00+00:00","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/brasse-mouvements-des-jambes-dans-et-hors-de-la-piscine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Conseils de pro","item":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/"},{"@type":"ListItem","position":3,"name":"Brasse : mouvements des jambes dans et hors de la piscine"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76","name":"arena coaches","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","caption":"arena coaches"},"description":"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.","url":"https:\/\/blog.arenaswim.com\/fr\/author\/arenacoaches\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts\/70102"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/users\/1372"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/comments?post=70102"}],"version-history":[{"count":0,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts\/70102\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/media\/12120"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/media?parent=70102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/categories?post=70102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/tags?post=70102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}