自由泳的打腿----从髋部开始打腿 swim smooth

triathletes - you're not looking for propulsion

铁三们，你们不应该把注意力放在推进力上
Here at Swim Smooth we have a different viewpoint on kicking for amateur swimmers and triathletes.

对业余和铁三的打腿，我们有不同的看法。
This may come as a surprise, but you're not looking to get much or any propulsion from your leg kick. Elite freestyle swimmers with world class kicks only get a small fraction of their propulsion from their legs (about 10-15%). Most triathletes and amateur swimmers get next to no propulsion from their kick.

你可能会感到奇怪，但是事实上你的打腿不会产生什么推进力。顶级选手打腿产生的推进力也只占10-15%。绝大部分铁三和业余选手打腿是不产生推力的。


Kick from the hip with a relatively straight leg.

从髋部开始打腿，腿部相对较直
Our conclusion is that you shouldn't be looking to get propulsion from your kick. For most triathletes it's simply not realistic.

我们的结论是，你不应该把关注点放在推进力上，对绝大多数人来说那是不现实的。

学习了，以前腿打的有些过了，曲了

一次手划三次打腿，

我要对号入座吗？

原来是这样
我打腿的时候没有mr smooth来的直

so, i ignore my kick?

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

那么，我要忽视打腿吗？

当然不是，你仍然需要提高你的打腿技术。因为除了产生推进力外，有效的打腿有更重要的意义：

- Your kick should 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 minimises energy use.

-打腿帮助你抬高身体

-打腿让你阻力减小

-打腿能帮助你转动身体

-打腿要节省能量

Most triathletes don't have effective kick technique. Making your kick more effective will reduce the effort required to swim and boost your speed by reducing your drag.

大多数人没有有效的打腿。让你的打腿更有效率会让你减少能量损耗，速度大大提高。

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

1. Kick from the hip

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

怎样才能有有效的打腿，有4个要素：
1、从髋部开始打腿
很多人在打腿时膝盖弯曲太大，我们叫这从膝盖开始打水。这会产生很大的阻力，而且是导致你腿部下沉的重要原因。你应该从髋部开始打水，保持较直的腿部。看以下动画演示：

髋部开始的打腿