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

Kicking does indeed have a role in helping you propel your body forward, but I would argue that for most people, the most important thing it helps you with is to give you a stable platform for the movements of your upper body and torso.

打腿确实能帮助你身体前进，但是我认为对绝大多数人来说，最重要的是它能为你的上半身和脊柱提供一个稳定地基础。

If you think about any 50m sprinter in the Olympics, they swim at very high stroke rates and they kick incredibly hard and fast. Without a strong kick they would simply not have the ability to rotate back and forth with such aggression and precision.

想想奥运会上的50m运动员，他们的划水频率非常快，打腿也是非常有力和迅速。如果没有强有力的打腿，他们不能迅速准确地来回滚动。

The novice swimmer, trying to breathe to one side as she swims in full stroke, needs to trust that when she rotates to one side, she will be able to rotate far enough to find air.

对新手来说，在向一侧转动呼吸的时候，他需要相信当他转到一侧的时候，能够有足够的转动来吸到空气。

Quite simply, kicking gives you the "stance" in the water that allows you to have a good body roll, weight shift, and rotation on each stroke.

简单来说，打腿就是你在水里的“马步”，能保证你有很好的身体转动，重心移动。

Here's a very simple experiment you can try to explore this idea of "stance" and its effect on your body position:

以下是一些简单的试验，帮助你理解“马步”的概念，及它对身体位置的影响

Swim 100-200m, depending on your skill level, without any kicking whatsoever. Have someone watch you to make sure you are not cheating!
Swim 100-200m with a relaxed but high tempo flutter kick, with your tempo per a fast "one-two! one-two!" (or 0.25 seconds per kick). This doesn't mean you're kicking HARD, just fast. Keep your knees and ankles floppy.
Swim 100-200m with fins at the same fast tempo. Same fast and floppy kick.
Swim 100-200m with no kick again.
Repeat this twic

游100-200m，不要任何的打腿。找个人帮你看着，是否有作弊。
游100-200m，保持放松的高频率的打水，一秒打4次腿左右。这并不是要你拼命打水，只是快速。保持膝部和脚踝的放松。
游100-200m，戴上脚蹼，保持同样的高频率打腿，同样的放松。
游100-200m，再次不要打腿
重复以上两次

For each rep of 100-200m, keep track of your swim time, ease of breathing to both sides, and form.

每个100-200m，注意你的时间，两边放松地呼吸，身体放松

On the second round, pay closer attention to your arm recovery and shoulders when you don't have any kick at all. Do your arms, hands and shoulders feel relaxed? (If they do you may have slowed down too much)

在第二轮的时候，特别注意你的回臂和肩膀，当你完全没有打腿的时候。你的肩膀、手和手臂感觉放松吗？如果是的话，那么你的速度就太慢了

Note: The more skilled a swimmer you are, the easier this will be, but the difference should be noticeable all the same.

注意：你的水平越高，这个练习就越容易，但是之间的差距同样是很明显的

Without an effective kick to help you get into a rotated body position, you will again end up in a flatter swimming position and have to resort to some kind of swinging or chicken wing recovery, which, as we saw in part II of this article series, is bad news.

如果没有有效的打腿帮助你进入转动的身体姿势，你就会趴在水面上游，结果就是鸡式回臂，这在我之前的文章已经提到了。