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

2. Kicking Face Down with Glute Activation

Now repeat the same exercise as above, this time kicking only while face down with your arms extended in a glide position. To achieve the same range of motion in the hip joint, you need to kick deeper (toward the bottoom). But again, if your legs don't come back up, your legs will create drag and sink.

2.脸朝下打水保持髋部肌肉活跃
现在重复上面相同的练习，这次保持脸朝下，双臂伸展滑行。达到髋部相同程度的运动，你需要打得更深，但是，如果你的腿没有起来，将会产生很大的阻力和下沉。

So pull your leg up toward the surface after each kick with your gluteus maximus and hamstring muscles, so that you can drive the leg down with more snap on the next one.

因此，在每次打腿后，用髋部的肌肉把腿拉回到水面，这样下次踢腿时会更有力。

Floppy ankles and make some noise at the surface. Feel pressure on your feet. Experiment with the range of motion in your hips, especially. When in doubt, make lots of splash to prove you know where your legs are and then tone it down to a relaxed kick.

脚踝放松，在水面踢出声音。感觉你脚部的压力。感觉髋部的运动。如果不确定，就打出很大的水花来体会双腿的位置，再放松。

You still want a high tempo, but with relaxed knees and ankles.

When you do it well you will be able to kick at a high tempo but with less effort.

仍然保持很高的频率，但是膝盖和脚踝放松。
如果做的好的话，你可以用很少的力气保持很高的打腿频率。

How to feel this on dryland:  Feel the glutes activate to pull your leg up higher, so it can drive deeper on the kick in the water.  

在陆地如何感受：感觉髋部肌肉把你的大腿抬高，这样在水里时可以打得更深。

Lie down on your stomach. Arm by your sides or in a push-up position for comfort. Choose one leg and gently pull up your leg (relax the knee and ankle) so that your knee comes off the floor. It's a very small movement. You should be aware of your glute activating.

趴在床上，手臂放在旁边，或者是做俯卧撑的姿势。一腿抬高（放松膝盖脚踝）让膝盖悬空。这是很小的动作，你应该感到屁股绷紧了。

Lie down on your stomach. Arm by your sides or in a push-up position for comfort. Choose one leg and gently pull up your leg (relax the knee and ankle) so that your knee comes off the floor. It's a very small movement. You should be aware of your glute activating.

趴在床上，手臂放在旁边，或者是做俯卧撑的姿势。一腿抬高（放松膝盖脚踝）让膝盖悬空。这是很小的动作，你应该感到屁股绷紧了。

Activate your relaxed but high tempo flutter kick and take 4-7 strokes without breathing. Try this 6-8 times at least with a nice rest interval between each rep.

As you do this, experiment with your ability to rotate around your head/spine axis. Don't breathe yet!

放松但高频率的打水，划4-7下不呼吸。尝试6-8次，每次之间充分休息。

感受你的的头和脊柱这条轴线转动的感觉，不要呼吸。

Use your consistent flutter kick to explore how smoothly, quickly, crisply and to what degree you can rotate from side to side.

Try a few more mini-laps without breathing with high-tempo flutter kicking and a slow recovery (3-second count) and then a faster one (2-second count). Can you separate your arms tempo from your legs? Sometimes this can be a confusing process.

Focus on kicking consistently to support full body rotations on each stroke.

用持续不断的打水来感受，你从一边转到另一边有多流畅，多迅速。
然后尝试不同的回臂速度，3秒一下或者2秒一下，看你能不能把你手臂的频率和腿的频率分开。有时候，这让人感到困惑。
注意保持持续不断地打水来支撑身体的转动。

4. Mini-Laps with breathing

Try the same thing with breathing 1-3 times during your mini-lap. Focus on beginning with an effective flutter kick and think especially of maintaining that consistent flutter when you breathe.

4.短距离加上呼吸
在短距离上加上呼吸1-3次。注意不断地高效打腿特别是在呼吸的时候。