关于自由泳打腿的看法-全浸Louis Tharp

And now we've gotten to the real issue. It's not about kicking it's about balance which, for you, is defined at this point in your swimming life, as high hips.

现在我们来谈正题，不是关于打腿而是关于平衡，也就是你说的，如何保持髋部的高位。

The problem now isn't whether you can get your hips consistently high, your feet pointed and your kick nearly stopped. The problem is whether you are willing to go through the frustration necessary to reach this goal.

问题的关键并不是在于你保持不打腿的方式能不能持续保持髋部的高位，而是你愿不愿意在达成目标前经历必要的沮丧。

特里进一步指出，初学者练浮板打腿的两个主要弊端：
1、让你更关注于如何用力，而不是效率
2、破坏了你提高身体运动感知能力的机会

When I work with a swimmer who is working toward the high-hips goal, it usually takes five hours, and a customized progressive drill set.
Here are a few of the drills we do. They will be helpful, but without seeing exactly what you're doing and modifying or inventing new positive steps, I can't guarantee they will work perfectly.

当我帮助学员实现髋部高位的目标时，通常会花5个小时，通过一系列的特定练习。
以下是我经常使用的一些练习，可能会有帮助，但因为没有亲自指导你做，我不敢保证会完美。

I'm assuming you're a smart and patient person so here they are:

1. Push off from the wall. A streamlined pushoff with a strong glide. None of the typical triathlete head-up, bent elbow pushoff.

我先假设你是个聪明且有耐心的人，以下是我的练习：

1、蹬壁出发，保持流线型滑行，不要抬头，弯肘。

2. Take five strokes and go into a glide position that has one hand anchored at 45-degrees in front of you, the other hand resting lightly on your hip, your head in line with your body and looking up so you can breathe, and no kick.

2、划水5下，然后进入滑行姿态，一手在前45度下垂锚定，另一手放在体侧，头部和身体保持直线，脸朝上以便呼吸，整个过程不刻意打腿

3. As soon as any part of you starts to sink, take five more strokes, and then go into the same glide position.

3、当你感到身体任何部位开始下沉时，再划5下，然后重新进入相同的滑行姿态

4. Repeat until you want to drop-kick that moron using a pull buoy in the next lane.Yea, his hips are high with that appliance wedged between his thighs. So what? The more you do this five-stroke drill, the longer your glide will become. You want to maximize the time your hips are high and you are gliding.

4、一直重复直到你超过旁边那个使用八字板的傻瓜。是的，他的髋部在辅助器材的帮助下一直很高，但是那又怎么样？你进行5划练习的次数越多，你就可以滑行得越远。你要最大化你高位滑行的时间

5. Stretch. Focus on the leading hand and stretch it as far forward as you can. Feel the stretch in your shoulder and lats. The big secret here is that stretching will make your hips higher. Maybe not at the top of the water when you first start, but they will be higher and get higher the more you focus on this stretch.

5、伸展。关注于前伸手臂的伸展，越远越好。感受肩膀和背阔肌的拉伸。秘诀是伸展会让你的髋部抬高。也许刚开始的时候不是在水面附近，但是你越关注于伸展，髋部就会抬得越高。

Don't forget this stretch feeling because it is this core body stretch that not only will keep your hips high, but is the first step to a productive kick -- the kind that starts at your hips and ends with you swimming in the first pack.

别忘了这种拉伸的感觉，因为这种身体核心的拉伸不仅让你的髋部保持高位，同时还是你有效打腿的第一步----从你的髋部开始。

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