提高自由泳打腿的4条建议

小潘

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。If you are buying fins, we recommend you get something mid-length and floppy, e.g. USA, UK, Australia. 我推荐你们购买中等长度的柔软的脚蹼。

挺好的，学习学习！

使用脚蹼的好处  我的体会是放松脚踝改善锄头脚，体会重心前移的感觉。让不会长游人更快适应长游节奏