自由泳的打腿----从髋部开始打腿 swim smooth

膝盖开始的打腿

Triathletes can have a real problem here. Cycling and running involve developing power from the knee and it's easy to carry this habit across into the water. As soon as you bend your knee you present your thigh as a blunt object to the water and you push the water against the flow.

铁三们在打腿上有很大的困难，自行车和跑步需要很多膝盖的运动，因此他们也会把这个习惯带到水里。只要你一弯曲膝盖，就会在水里产生很大的阻力。

With good kicking technique, you can bend your knee a little on the down stroke but this shouldn't be a ‘driven' movement, it's just a slight movement from a relaxed knee. As described in the tips below it's best not to think about bending your knee at all, instead think about kicking from the hip with a straight leg – a very slight knee bend will happen naturally.

好的打腿技术，在你下压的时候膝盖稍微有些弯曲，但是并不大，只是膝盖放松的后果。最好的方法是根本不去考虑弯曲膝盖，而是想象从髋部发力，保持腿部直线，膝盖很小的弯曲会自然发生。

十分错误的打腿

2. Plantar flexed feet (Pointing Your Toes)

Plantar flexion is technical jargon for pointing your toes. When you swim you should always have your toes pointed, this presents a much lower profile to the water. Not pointing your toes will push water forwards when you kick, slowing you dramatically.

2.脚趾朝后

当你游泳的时候，你要时刻保持脚趾朝后，这会大大减少阻力。不然，在打腿的时候，你的脚掌就会朝前推水，让你速度大大下降。

好贴，认真学习中。。。

顶级选手的柔韧脚踝

3. Ankle Flexibility
A flexible foot that can bend beyond straight. Great for kicking with. Mmmmm.
Many triathletes have poor ankle flexibility limiting how much they can point their toes. In an ideal world you want to be able to flex your feet beyond straight.

3.脚踝的柔韧性
一个柔韧的脚踝能让你伸直超过180度，对打腿来说是好消息。但是很多人脚踝柔韧性都很差，理想的状况是你能弯曲超过180度。

If you have a background in cycling or running (especially running) then you're likely to have stiff ankles such that you can't achieve a straight foot. This will be hurting your kick technique and slowing you down when you swim. See our tips below to develop a bit more flexibility in your feet.

如果你经常骑自行车或者跑步，你的脚踝就会比较坚硬。这会伤害你的打腿，让你速度下降，看看我们的建议。