自由泳如何游得更快，同时保护你的肩膀---seahiker史诗巨作 公开水域视频

The main challenge that you have to overcome is again having little clue how to actually move your leg for the kick and what it should feel like.

你需要克服的主要挑战是如何真正运动你的腿来打水，正确的感觉应该是怎样的

Move your hip more: Kick deeper (when face down) or thrust your thigh to the ceiling on your back.

更多地运动你的髋部：在更深的地方打水或者说把你的大腿抛向天花板

Relax your knee: Tight quads will stop a good kick before it begins. Your knee should be relaxed.

放松你的膝盖：紧张的肌肉会阻止良好打腿的发生，你的膝盖应该是放松的

Floppy ankles: Imagine your feet are fins (flippers). The only way that they can bend like a fin, is if they are loose and supple. Yes, flexible ankles and feet really do help, but for most people it's muscle activation and lack of awareness that's the problem. When you run and cycle, you will flex your ankle (the position you're in when you're about to put weight on your foot). This will completely disarm your kicking from the start.

放松脚踝：想象你的脚是脚蹼，唯一能像脚蹼一样运动的方法是放松。脚的弹性确实有用，但是对大多数人来说，肌肉的启动和缺乏感知是最大的问题。当你跑步或者骑自行车的时候，你的脚踝是保持弹性的，但是在游泳的时候却会从一开始就毁掉你的打腿。

High tempo: Kicking too slowly creates more drag, sinks your legs and way more resistance - which means more hard work for you. Move your legs faster, so they feel light and effective.

高频率：太慢的打腿会产生很大的阻力，导致腿部下沉，需要你付出更多的努力前进。加快打腿，这样会感到轻和有效率。

Let's look at some drills to practice in order to get this feeling.

让我们看一些练习，如何获得这种感觉

Skill Practice - Kicking Sensations

1. Kick on your back and make some noise

Kick on your back so that you can see, hear and feel your feet at the surface and your thighs moving up. If your ankles are truly loose and floppy, you should feel them bend with water pressure away from your shins, as the ankles extend.

打水感觉练习
1 仰漂打水，发出声响
仰卧在水上，这样你可以看到听到感觉到你的腿在水面附近，你的打腿在向上运动。如果你的脚踝充分放松，你可以感到它们会随着水压而弯曲伸展。

If you cannot hear or see your feet breaking the surface, you are either kicking too slowly, lifting your head up too high, bending at the knees too much (tight and active quads!), or just not moving your thigh at the hip joint with a large enough amplitude. Get those feet up!

如果你无法听到看到你的脚露出水面，你要么是打腿太慢，抬头抬高，膝盖弯曲太厉害（太紧，主动发力），或者髋关节摆动幅度不够无法带动大腿。让脚抬起来。

How to feel this on dryland: Well, we can't really reproduce kicking on dry land, but you can feel the hip flexors and upper quads engage with this simple exercise.

在陆地上如何练习：虽然我们不能在陆地上完全复制水里的打水，但是你可以通过以下的练习寻找髋部和大腿根部的感觉。

Lie down on your back. Hands resting down the length of your thighs. Lift one knee up slightly so it's relaxed. Then, gently lift your whole leg up a couple of inches, letting your ankle dangle. Repeat this movement several times. Then try it faster. This isn't the whole range of motion for kicking on your back but it helps you focus on initiating the kick from the hip while keeping the ankle and knee loose. Try it.

躺下，手臂放在大腿旁边，稍微抬高一个膝盖让它放松，然后，整体抬高腿部几公分，让脚踝晃着。重复几遍。然后加快速度。这不是仰漂打水的全部动作，但是可以帮助你注意打腿是如何从髋部开始的，同时保持膝部和脚踝的放松。试一试