自由泳的打腿----从髋部开始打腿 swim smooth

For strong intermediates and advanced swimmers you can experiment with different timing to see what suits you best. For distance swimming and triathlon a 2 beat kick is the most energy efficient once the frantic swim start has died down. However, a 2 beat kick is not for everyone, many women and shorter men find it hard to make a 2 beat kick technique work for them – it just feels too slow. If a 2 beat kick doesn't feel right for you, don't try and change to one.

对中高级选手来说，你可以多尝试，看哪种最适合你。对长距离来说二次腿最节省能量。但是二次腿并不适合于任何人，很多女选手和个子矮的男人会觉得二次腿很难掌握，感觉速度太慢。如果二次腿不适合你，应该尝试其它的方法。

scissor kicks


Scissor kicks, cut them out and you'll go a *hole* lot faster. (Taxi for SS!)
A scissor kick is a very large opening of the legs, normally when a swimmer goes to take a breath.

剪刀腿

改掉剪刀腿，你将飞速前进。剪刀腿是两腿分开很大，通常是在呼吸的时候。

They hurt you because of the enormous amount of drag they generate – it's a bit like opening up a parachute behind you.

它会产生非常大的阻力，就像在你身后打开了降落伞一样。

Scissor kicks normally come about in your stroke technique due to a problem with your balance in the water. We're land mammals and it's instinctive for us to move our legs and feet to keep our balance. We do the same thing in the water - scissor kicks are a natural unconscious reaction to keep your balance in the water, most of the time swimmers don't even know they're doing it.

剪刀腿通常是由于你平衡不好产生的。我们是陆地动物，因此当失去平衡时就本能地靠腿部来调整，很多时候人们自己并没有意识到这一点。

Note. Some Scissor Kicks come about when a swimmer is trying to develop an overly long stroke.

注意：有些剪刀腿是由于过度拉长滑行距离产生的

An overly long stroke is one that's too long and slow. Because the swimmer's stroke rate is so slow there's a long time between strokes which makes it hard to balance in the water.

过度的滑行是指滑行距离太长频率太慢，导致你很难在水里保持平衡。

This balancing act often causes scissor kicks. For these swimmers, increasing their stroke rate (ideally with a Wetronome) often removes the scissor kick – even if they didn't know they had one!

对这类选手来说，需要提高划水的频率，就可以解决剪刀腿的问题。

our 4 top tips to develop an effective kick technique

提高打腿的4条建议

1. Stretch Your Ankles

If you feel you have stiff ankles, you can perform some gentle ankle stretches to improve your flexibility. Do not force these. Do them little and often and gradually your flexibility will increase.

1  伸展你的脚踝
如果你的脚踝很坚硬，你可以通过一些练习来提高柔韧性。但是别硬来，慢慢地提高。

Perhaps the best way to stretch your ankles is to use fins (flippers) regularly. They force you into using a plantar flexed (pointed toes) position and provide some stretching force to your ankles. Over a period of time they will develop and maintain your ankle flexibility.

也许最好的方式是经常地使用脚蹼。它迫使你伸展你的脚踝。经过一段时间你就可以提高你脚踝的柔韧性了。

You can use fins for kick sets, drills and the occasional fast swimming set. You don't want to use them too much but wearing them little and often will improve your kick by stretching your ankles.

你可以靠脚蹼来完成不同的打水练习。你不需要老使用它，只要时不时地用一用就可以了。

You can use fins for kick sets, drills and the occasional fast swimming set. You don't want to use them too much but wearing them little and often will improve your kick by stretching your ankles.

你可以靠脚蹼来完成不同的打水练习。你不需要老使用它，只要时不时地用一用就可以了。

伸展你的脚踝是个长期的任务，慢慢提高