鐵三們，打腿不是為了推進(jìn)力

Here at SwimSmooth we have a different viewpoint on kicking for amateur swimmers and triathletes.

對業(yè)余和鐵三的打腿，我們有不同的看法。

This may comeas a surprise, but you're not looking to get much or any propulsion from yourleg kick. Elite freestyle swimmers with world class kicks only get a smallfraction of their propulsion from their legs (about 10-15%). Most triathletesand amateur swimmers get next to no propulsion from their kick.

你可能會感到奇怪，但是事實(shí)上你的打腿不會產(chǎn)生什么推進(jìn)力。頂級選手打腿產(chǎn)生的推進(jìn)力也只占10-15%。絕大部分鐵三和業(yè)余選手打腿是不產(chǎn)生推力的。

Kick from thehip with a relatively straight leg.

從髖部開始打腿，腿部保持相對較直。

Ourconclusion is that you shouldn't be looking to get propulsion from your kick.For most triathletes it's simply not realistic.

我們的結(jié)論是，你不應(yīng)該把關(guān)注點(diǎn)放在推進(jìn)力上，對絕大多數(shù)人來說那是不現(xiàn)實(shí)的。

so, i ignoremy kick?

No, far from it. You still need to work on yourkick technique. That's because there's more to kicking than propulsion, youstill need an 'effective' kick. What does 'effective kick' mean? :

那么，我要忽視打腿嗎？

當(dāng)然不是，你仍然需要提高你的打腿技術(shù)。因?yàn)槌水a(chǎn)生推進(jìn)力外，有效的打腿有更重要的意義：

- Your kickshould lift your legs up to give you a good body position.

- Your kick should be low drag.

- Your kick timing should drive your rotation,not hinder it.

- Your kick should be low effort so it minimisesenergy use.

-打腿幫助你抬高身體

-打腿讓你阻力減小

-打腿能幫助你轉(zhuǎn)動身體

-打腿要節(jié)省能量

Mosttriathletes don't have effective kick technique. Making your kick more effectivewill reduce the effort required to swim and boost your speed by reducing yourdrag.

大多數(shù)人沒有有效的打腿。讓你的打腿更有效率會讓你減少能量損耗，速度大大提高。

what willgive me an effective kick? there are 4 key technique elements:

1. Kick from the hip

Many swimmers bend their knees too much whilstkicking - we call this kicking from the knee. This creates large amounts ofdrag and is probably the number one reason for a swimmer's legs to sink low inthe water. Instead of kicking from the knee you should kick from the hip with arelatively straight leg. See the animated clips:

怎樣才能有有效的打腿，有4個要素

1、從髖部開始打腿

很多人在打腿時膝蓋彎曲太大，我們叫這從膝蓋開始打水。這會產(chǎn)生很大的阻力，而且是導(dǎo)致你腿部下沉的重要原因。你應(yīng)該從髖部開始打水，保持較直的腿部。

Triathletes can have a real problem here.Cycling and running involve developing power from the knee and it's easy tocarry this habit across into the water. As soon as you bend your knee youpresent your thigh as a blunt object to the water and you push the wateragainst the flow.

鐵三們在打腿上有很大的困難，自行車和跑步需要很多膝蓋的運(yùn)動，因此他們也會把這個習(xí)慣帶到水里。但只要你一彎曲膝蓋，就會在水里產(chǎn)生很大的阻力。

With good kicking technique, you can bendyour knee a little on the down stroke but this shouldn't be a ‘driven'movement, it's just a slight movement from a relaxed knee. As described in thetips below it's best not to think about bending your knee at all, instead thinkabout kicking from the hip with a straight leg – a very slight knee bend willhappen naturally.

好的打腿技術(shù)，在你下壓的時候膝蓋稍微有些彎曲，但是并不大，那只是膝蓋放松的后果。最好的方法是根本不去考慮彎曲膝蓋，而是想象從髖部發(fā)力，保持腿部直線，膝蓋很小的彎曲會自然發(fā)生。

下圖是十分錯誤的打腿。

2. Plantar flexed feet (Pointing Your Toes)

Plantar flexion is technical jargon for pointing your toes. When you swim youshould always have your toes pointed, this presents a much lower profile to thewater. Not pointing your toes will push water forwards when you kick, slowingyou dramatically.

2.保持腳趾朝后

當(dāng)你游泳的時候，你要時刻保持腳趾朝后，這會大大減少阻力。不然，在打腿的時候，你的腳掌就會朝前推水，讓你速度大大下降。

3. AnkleFlexibility

A flexible foot that can bend beyond straight.Great for kicking with. Mmmmm.

Many triathletes have poor ankle flexibilitylimiting how much they can point their toes. In an ideal world you want to beable to flex your feet beyond straight.

3.腳踝的柔韌性

一個柔韌的腳踝能讓你伸直超過180度，對打腿來說是好消息。但是很多人腳踝柔韌性都很差，最多只能勉強(qiáng)伸直。

If you have a background in cycling orrunning (especially running) then you're likely to have stiff ankles such thatyou can't achieve a straight foot. This will be hurting your kick technique andslowing you down when you swim. See our tips below to develop a bit moreflexibility in your feet.

如果你經(jīng)常騎自行車或者跑步，你的腳踝就會比較堅硬。這會傷害你的打腿，讓你速度下降，看看我們的建議。

Becoming as flexible as Charles is notadvisable for triathletes as it reduces ankle stability which can lead torunning injuries. However, improving your ankle flexibility a little so you canpoint your foot straight is achievable. It's very desirable because it willreduce your drag and you'll slip through the water much faster.

腳踝變得如此柔軟對跑步來說是危險的，但是，稍微提高腳踝的柔韌性是可行的，它可以減少你的阻力，讓你在水里更快地穿過。

4. Timing

The timing of the kick is something that we don't normally think about much asswimmers. We have a variety of kicking speeds open to us as we'll describebelow – 2, 4 or 6 beats. The key to good timing is that when the hand entersthe water at the front of the stroke, the opposite leg should kick. In 2 beatkick this is the only kick, in 4 and 6 beats there are other kicks in betweenbut the kick on opposite hand entry is the important one for timing.

4.時機(jī)

一般人游泳時不會考慮打腿的時機(jī)。打腿分為2 4 6 次，好的打腿時機(jī)是你的手入水的時候，另一側(cè)腿打水。在二次腿時這是唯一的一次打腿，但4 6次時中間還有其它的打腿，但是手入水時打異側(cè)腿是很重要的時機(jī)。

If your timing is wrong you won't behelping your body rotation with your kick – you could even be counteracting it.For more information on this important swimming technique, see the AdvancedLevel Mr Smooth Presentation.

如果你的打腿時機(jī)不對的話，那不會幫助你身體的轉(zhuǎn)動，相反是幫倒忙。

Most swimmers kick with the correct timingnaturally, unless you know you have a problem don't be too concerned abouttiming – focus instead on pointing your toes and kicking from the hip, this ismuch more likely to be holding you back.

大多數(shù)人自然就有正確的打腿時機(jī)，因此不用把注意力太多放在打腿時機(jī)上，除非你確實(shí)有著方面的問題。要把注意力放在腳趾朝后，從髖部開始打腿，這可能是你的問題所在。