Underwater Dolphins ( 水下蝶泳腿 1 )

小臭贝

The Tip:

If done correctly, dolphin kicking underwater can be faster than swimming on the surface. Olympic champions Natalie Coughlin and Misty Hyman, whose expert dolphin kicks propelled them to unforgettable victories, share their tips on how to get a killer kick.

    * Remember three key elements: proper body position is crucial; the force from your kick generates from your core; and your kick should be small and controlled.

    * Coughlin says not to kick from the knees or feet. “It’s an entire body movement, like you’re snapping a whip,” she said. “It’s a little crack in the wrist that evolves into a big kick at the bottom.”      

    * Start with a good streamline, toes turned in and ankles slightly separated. Get propulsion from kicking down (the leg bend and extension) and kicking up (engaging your back, glutes and hamstrings). “A fish has no joints and bends the same way on both sides. I pretend to do the same, making a perfect “s” curve that slithers through the water like a snake,” says Hyman.

    * Since surface tension causes drag, most elite-level swimmers stay under for the full 15 meters legally allowed in a race. But you don’t want to stay underwater for too long. Once momentum ceases, gains made underwater could be lost, and fatigue from oxygen deprivation will slow you down.

    * Consistency in practice is imperative. Commit to a number of kicks and do it off every wall, including warm-up. Then gradually increase that number. Coughlin’s seven kicks in practice gets her about ten meters. During a race, 11 kicks gives her the full 15 meters. Hyman’s rule is to always train two more kicks than what’s planned in a race. So if you need 9 kicks in a 200 fly race, kick 11 times off every wall during fly practice.

    * Try this: With fins, kick four sets of five 25s underwater on 30 seconds, breaking for 30 seconds between each set. Take breaths at the surface as needed, and gradually work your way up to swimming longer distances comfortably underwater. Also practice 25s underwater, dolphin kicking on your back, plugging your nose to go long. Turn your head, use nose plugs or try Coughlin’s tactic – plug your nose by flipping your upper lip.

贴士：

如果动作准确，水下的海豚腿比水面的海豚腿速度更快！奥运冠军柯林和海曼如是说。他们精准的海豚腿动作把他们推上了荣耀的胜利！我们现在来跟随他们的提示，来学习如何掌握大师级的打腿：

请记住三个关键的要素：正确的体位非常关键；打腿产生的推力来自于身体的中部；还有打腿的动作不宜过大，应在可控范围之内

柯林称不要只从膝盖处甚至只从脚步打水，“这是全身运动，你可以体会一下抽动鞭子的感觉。”柯林说：“就像手腕处的一个小的运动，而到脚部发展成为一个大的鞭打动作！”

开始时保持好身体的流线，脚尖向内，脚踝向外轻微分开。通过上下打水来获得向前的推动力。“鱼没有关节，但它能在各个方向都能弯曲，我也希望如此，做出一个精确的S形状，像蛇一样在水中滑行。”海曼说。

既然水面的动作产生阻力，大部分的顶尖运动员在出发后都选择在规则允许范围内的15米的水下滑行。但你也不能在水下维持太长时间，当下冲之势停止，水下向前滑行的助力也将失去。同时缺氧带来的疲劳感也会让你的速度大为下降。

持续的练习是绝对必要的。每一组练习应该做相同数目的打腿练习，包括热身运动。然后慢慢的增加每组练习的打腿数量。练习时柯林一般是7次打腿前进10米，但在比赛时11次打腿可以走完完整的15米！海曼的做法是每次都比比赛中正常的打腿次数多两次。这样如果你在200米的比赛中需要9次打腿，那么在每次练习时都需要打11次。

试试这个方法：戴上脚蹼，做4组30秒水底25米打腿，每组之间只呼吸30秒。在水面尽力吸气，然后尝试在水下尽可能游的更远，但要注意不要太难受。另外，还可以联系水下的反式海豚腿，为了游的更远，请注意夹住鼻子。转头，使用鼻夹或者采用的柯林的方法——翻上唇来盖住鼻子。