蛙泳蹬腿时机的把握
蛙哈哈译
Breaststroke-Timing the kick
A great coach recently said that the biggest problem with breaststroke is "the kick." THis confirms out belief that working on when and how you initiate the kick is a much bigger concern than most people think.
一位牛叉的教练最近指出许多人蛙泳的最大的问题是打腿。这个说法证实了我们的观点：研究何时开始打腿、怎样开始打腿是个更值得我们关注的问题。
Why do it:
为啥要这么做？
Learning how to time the kick, or how to initiate the kick in breaststroke can help create a more efficient and ultimately faster breaststroke
学会怎样掌握蛙泳的打腿时机，或者说是如何开始打腿能帮我们游出更有效更快速的蛙泳。
How to Do It:
怎么做？
1. Our goal here is to create a stroke in which the legs are drawn forward by the hips... which are drawn forward by the arms. With this in mind, as you step through these various drills, two focus points are consistent: 1) Allow the legs to stay straight for as long as possible into the pull, and 2) have the hands all the way extended when the kick initiates.
在这里我们的目标是能做出腿由臀部牵引向前的划水动作，这一动作是由手臂牵引向前的。有了/伴随这一意识，当你进入下面各种练习时，有两个重点要注意保持其连贯性：1）手划水前使腿尽可能长时间地保持笔直（以保持身体的流线型使前行阻力降到最低）。2）开始蹬水时手要一直保持向前伸展(同样是为了保持身体的流线型）
2. Start by swimming easy breaststroke. Then, when you start your pull, relax your legs so that they "float" forward, rather than get tucked forward.
从最简单的蛙泳开始练习。然后，当手臂开始向后划水时，放松腿部这样它们就会“漂着”向前，而不是弯曲向前。
3. A little tougher approach is to tie yourself up to a stretch cord and swim to the other end. First do a small dolphin kick so that your legs can stay a bit straighter while you pull. Then add a small breaststroke kick, keeping your legs straight and back BEHIND you for as long as you can before you set up for the kick. This later kick will also help you recover a bit smaller/less resistance.
一个比较有难度的练习方式是在腰上系上橡皮筋不停地游到尽头。一开始先来个蝶泳腿，这样当你划水时你的腿部会变得更笔直一些，然后再来个小幅度的蛙泳蹬腿，蹬腿后要在你开始下一个（正常幅度的）蹬腿前尽可能长时间地保持腿的笔直。下一个蹬腿会有助于你更轻松地复原动作。
4. Another "fun" way to practice this is to use paddles, snorkel, and parachute. The goal here is to finish the recovery of the hands before the dolphin kick comes in. The snorkel and slowness of forward movement allows you time to focus on this timing.
另一个有趣的练习方式是戴上手桨、呼吸器，或者小降落伞（绑在脚上用）。 这个练习的目的是在开始打蝶泳腿前完成（更有效的）划水。 呼吸器、慢速前行都会使你有充足的时间来注意（蹬腿）时机的调整。
5. The Alpha Fin is a great tool for allowing your legs to "float" into the kick. They keep the feet high and behind the body. The focus, again, is to finish the extension of the hands before initiating the dolphin kick.
阿尔法脚蹼（两个独立的脚蹼）对于帮助你的腿从浮动状态进入打水状态有很大的帮助。他们会使你的脚在身体后处于高水位，练习的重点还是放在蝶泳腿之前如何更好地完成手的向前延伸。
6. Finish with some higher-speed breaststroke, focusing on how you draw your legs up, rather than tuck them up for the kick.
用更快的蛙泳来结束所有的训练。注意力放在如何（借助臀部的力量）提起双腿（而不是蜷腿），来打水。
How to Do It Really Well (the Fine Points):
怎样做好（要点）
If you go through all the steps we just talked about, you've covered all the fine points. So practice really well... and keep practicing.
如果你做完了我们刚讲过的所有步骤，你就已经掌握了所有的要点。因此，好好练习吧！并且……坚持练下去！
