Becoming a great underwater kicker 成就伟大的水下蝶泳腿技术

小臭贝

This week’s Speedo Tip of the Week comes from 2003 Pan American Games gold medalist and short course American record holder in the 100m fly, Ben Michaelson. Michaelson offers some advice on what it takes to become a great underwater kicker.
本周的Speedo贴士来自于本米歇尔森，米歇尔森是2003年泛美运动会金牌得主，同时还是美国100米短池蝶泳纪录的保持者。他给我们提供了一些关于如何成为水下蝶泳腿的高手。

Michaelson’s Tip:
米歇尔森的贴士：
Becoming a great kicker takes years of work. I have been very serious about developing my underwater kick for about six years, since my senior year of high school. As you mentioned, the two main components to a fast underwater kick are power and speed, and endurance/lung capacity.
高水平的水下打腿不是一蹴而就的，这需要长期的练习。在我刚刚开始高中的时候，我就曾经花了6年时间来认认真真地改善我的水下蝶泳腿！你应该能意识到，快速的水下蝶泳腿有两个重要的因素：力量，还有速度；当然，耐力和肺活量也很重要。

The power part of your kick is developed by really working hard on kick sets instead of just talking with your friends. I also do a great deal of work in the weight room, including squats. Your weakness, the endurance end of the kick, can be developed by doing fast dolphin kick sets underwater. Some sets in my training even include fast underwater kicking mixed with swimming.
蝶泳腿力量的提高依赖于大量正确的组合练习，而不是仅仅和你的朋友一起水池中作一些练习就可以的。我也在健身房进行了大量的力量练习，包括大量的蹲起练习。你的弱项，也就是打腿的耐力，可以通过多组的快速水下海豚腿的练习来改善。有些时候所做的组合练习甚至还把快速的水下蝶腿和配合游泳组合起来。

As a freshman in college, I used to kick the full 15 meters underwater off the start only. I gradually worked up to kicking nearly 15 meters off every wall, and by the time I was a senior my time dropped from a 49.10 to a 45.60.
当我刚刚升入大学的时候，我一般只在在出发时在水下打够15米的水下蝶泳腿，慢慢地我便能够在每一次转身都能打够15米的水下蝶泳腿，那个时候我的成绩从49.10提升到了45.60。

As I progressed, I began to kick off the start and turns in freestyle, too. For me, dolphin kicking has gotten to the point where I can hardly sprint freestyle faster than I can kick underwater. It's a good feeling to be 15 meters into a race and have a body-length lead! A well-developed kick and great lung capacity can be an awesome weapon in fly, back and free.
我也在不断的进步中，以前，出发和转身我一般采用自由泳方式。对于我来说，海豚腿把我带入一个奇怪的误区：自由泳的短冲居然还快不过水下蝶泳腿！那种水下狂打蝶腿，15米后并能领先别人一个身位的感觉真是好极了！对于蝶泳、仰泳和自由泳运动员来说，高超的水下蝶腿能力和超强的肺活量是两个致命武器。