Dolphin Kick Drill『蝶泳腿练习』

小臭贝

This week’s Speedo Tip of the Week comes from Glenn Mills, 1980 Olympian and head of GoSwim.tv, producers of numerous technique DVDs starring world-class swimmers.  Mills offers a challenging drill to improve your dolphin kick.
本周的 Speedo 小贴示是由1980年奥运游泳选手、GoSwim.tv主管、多部世界级游泳健将参与演示的游泳专业教学录像的制作人葛林·米尔斯提供的。米尔斯提供了一些有助于您提高蝶泳腿的具有挑战性的训练内容。

Mills’ Tip:
Jump in the deep end and try this drill. Just make sure you don't overextend yourself by starting with the macho challenge in Step No. 4. You'll see what happens if you do.
米尔斯的贴示：
跳进深水区然后试试做这个训练。记得在迎接第四步训练中的强悍挑战时不要过分伸展自己的身体。你要不信的话，试试就明白了。

Why Do It:
This is a great drill for teaching you how to harness the power in your entire body. You'll quickly realize that if you simply use your legs to keep your head above water, you'll need gills.
为什么要做：
这是一项很不错的训练，能教你如何控制以及运用整个身体的力量。你会很快地意识到，如果仅凭借双腿的力量去保持你的头部高出水面的话，你将需要鳃的。（译者注：言下之意，仅用双腿是不可能保持头部高出水面、自如呼吸的。）

How To Do It:
1.  Position yourself vertically in the deep end of the pool and start dolphin kicking.  As you do this, try to stay as vertical as possible.  Don’t lean forward or backward, but keep your legs under you. You may find that your legs alternate from taking a few kicks behind your body to taking a few kicks in front of your body, but the goal should be to have them directly underneath you.  If this is too challenging, and you keep sinking, you can start by wearing a flotation belt or by hugging a kickboard or pull buoy to your chest. Once you can do four to five reps of 30 to 45 seconds each, with a bit of rest between each rep, you’re ready for more of a challenge.
如何做：
1. 在泳池深水区做垂直蝶泳腿。踢蝶泳腿时要注意，尽量保持身体与水平面垂直。不要向前或者向后倾斜，而是要保证你的退正在身体的下面。你有可能发觉，你在踢腿的时候，你的退靠提前踢几下，然后又靠体后踢几下（译者按：这样是不行的，因为），你的目标是要保持退在身体的正下方（译者注：而非偏前、偏后，又或者几前几后的调整）。如果这个动作对你来说难度太大、你在一直下沉的话，你可以系一条浮力腰带（译者注：泡沫制，多数人在做水中漫步是使用。）或者在胸前抱一块浮板，又或者可以在胸前抱一个划臂用浮力泡沫块。一旦你能完成四到五组，每组三十至四十五秒的垂直蝶泳腿——每组间可做短暂休息，你就可以迎接更高难度训练的挑战了。

2.  Simply cross your arms across your chest and focus on staying perfectly vertical as you dolphin kick.  
2. 在做垂直蝶泳腿是，双臂于胸前交叉。（译者注：Michael Phelps 的 SwimFast Butterfly 中有此项训练。）

3.  Now try lifting your fingertips out of the water. Once you can do that easily, then hold your palms out, then your forearms.
3. 现在（译者按：在可以轻松完成第二步训练项目时）你可以开始试着把手指尖露出水面（译者注：双手自然上举，无须交叉。）。如果你能很轻松地做到了，你就可以试着让你的手掌露出水面，然后是小臂。（译者按：以上三种出水训练，都是基于熟练晚场垂直蝶泳腿的前提下的；小臂出水不需要保持手肘正好与水平面相切。）

4.  Only when you really can lift your arms out, and stay fairly vertical, should you even THINK ABOUT an extra challenge, which is to grab a weight and hold it to your chest while kicking.   When you do, make it a light weight to start.   If you use too much too soon, you may find that you start to lean back in the water. Leaning gives you an extra bit of leverage from your back, and an extra bit of buoyancy from leaning on your lungs.
4. 只有当你能在踢垂直蝶泳腿的时候能将整条胳膊抬出水面，并且能保持身体垂直的姿势的时候，你可以尝试构想一下更进一步的挑战——负重，即双手抓重物置于胸前，踢垂直蝶泳腿。开始做的时候，负重一定要轻。如果开始的时候就使用大砝码重物，你就会发现（译者按：在踢蝶泳腿时）你的身体会后顷。因为后顷时，你的背能为你提供额外的上举力量，你的肺也会在你后顷时提供额外的浮力。

This subtle, improper move allows you to do the drill for a longer period of time, but you’re not doing it absolutely correctly. As a result, you can actually mistrain your muscles, so it’s not a good idea. If you notice this starting to occur, drop the weight and go back to simply holding your hands out of the water. This is plenty tough.  Even though this drill is all about RAW, SCREAMING INTENSITY, you should still focus on proper technique.
这个细小的、不规范的动作能让你在做这项训练（译者注：即负重蝶腿训练）更久些，但是，你做的不是正确的训练动作。这样做的结果是，你实际上在错误训练你的肌肉（译者注：即未能达到训练效果，白练了。），所以说，这可不是个好的主意。如果你发现这种情况出现，一定要放弃重物，重新回到手出水的垂直蝶泳腿训练阶段。负重垂直蝶腿训练相当难。尽管这项训练会让你觉得苦痛交加、不堪忍受，但，你还是要注意保持技术动作的规范。

How to Do It Really Well (The Fine Points):
1.  Pay special attention to finishing your kick with your toes pointed. Keep your legs flexible and make your movements fluid and continuous throughout all phases of the kick.
如何能将训练科目做的很好（加分点）：
1. 特别注意每次前踢完成时，你的脚尖应是相对的。保持你双腿的弹性，尽量做到在整组垂直蝶腿训练是，你的动作连贯、连续。

2. As you power your feet forward, don't force them to always be directly touching each other. They have to stay on the same plane, and they MUST move in perfect unison to be legal, but they are allowed to be a bit apart.
2. 当前踢时，不要刻意让你的双脚直接碰到一起。虽说你要保持你的双脚踢动等幅度、同频率，但是你可以让他们之间保持一点距离（译者按：不要过分亲昵。）。

3. Training your body by using a bit of resistance is a great way to learn an efficient, useful technique. This drill demands that you use your entire body and that you initiate your kick from the core of the body, rather than from your knees and feet.  The goal should never be MORE WEIGHT, or even ANY WEIGHT. The goal is to maintain PERFECT FORM, no matter how little or how much weight you use.
3. 在训练中使用微量阻力，是一种极佳的学习一种高效、有用的技术的途经。（译者按：以上介绍的）训练要求你用你的整个身体，并且用你的身来发力，而不是用你的腿或者脚。训练的目的不是为了承受更大的重量，或者说是承担任何程度的重量。这项训练的目的是为了让你保持最佳的身体位置、蝶腿姿势，无论你是否负重，或者负重多少。