W*******l
发帖数: 1868 | 1 这个我贴过的。今早25yard Kick 了21"35,好像比原来快了一点点。
下面的几个要点很好。
8 TIPS FOR FASTER KICKS
Swimming World Magazine, Sep 2005 by Goldsmith, Wayne
The role of kicking in swimming is a matter for study, research, debate and
discussion, but one thing we do know: better kicking equals better swimming.
There are eight key elements that will help improve your kick:
1 LOOSE LEGS
The key to fast swimming and fast kicking is to stay loose and relaxed.
Too many swimmers think fast kicking means hard kicking. The great swimming
coach, Yoda, once said, "Unlearn what you have learned." By that, he meant
that to progress-as a Jedi (and a swimmer)-you need to forget about trying
harder when trying to go faster.
The faster you want to go, the more relaxed you have to be. This is
especially true of kicking.
When trying to kick faster, keep your legs loose and relaxed. Increase your
foot speed, but keep your legs loose and flowing.
2 STRONG HIPS
The real power in swimming is in your hips. (Just look at the size of the
muscles around your hips and butt compared to your ankles and feet!)
Great kicking starts in the hips, then the power builds and flows down your
legs: hips, thighs, knees, shins, feet; hips, thighs, knees, shins, feet.
Start your kicking with a small but powerful movement of your hip, then
allow the power to build as the muscles around your thighs, knees, shins and
feet all join in sequence to produce real H kicking strength.
How do you practice this?
Go for a walk!
You kick the way you walk-with your hips, thighs, knees (slight bend), shins
and feet working in sequence. Think about that the next time you go for a
walk: "My walking is helping my swimming
3 RHYTHM
Rhythm is the crucial element in all efficient movements.
Start simply. When kicking in backstroke and freestyle, count, "1-2-3-4, 1-2
-3-4, 1-2-3-4," and so on to start to develop a consistent kicking rhythm.
In breaststroke, use a rhythmic mental "chant" like, "Long and strong, long
and strong, long and strong" or "Reach long, kick strong reach long, kick
strong; reach long, kick strong" to develop flow and real rhythm.
Music really helps. When you start kicking practice, imagine a song that has
the same beat and rhythm as your kicking, then beat out the rhythm with
your feet as you practice.
4 LONG LEGS
Long legs can build kicking power more effectively than short legs.
Knowing this fact, you obviously have two options:
* Have plastic surgery to add some inches to the length of your legs; or
* Keep your own legs long (and loose) when you kick. (This is obviously a
far better and cheaper option than having plastic surgery!)
Try to keep your legs as long as possible, as often as possible in the water
. Point your toes-but without tension-and stretch your toes toward the wall
behind you with each kick.
5 FLEXIBILITY
Flexibility allows you to get into efficient swimming positions with little
or no effort.
Flexibility is not only important for minimizing injuries, but in terms of
kicking, it means that you can keep your legs long and loose and build power
in a flowing sequence from hips to toes.
Work on flexibility everyday, particularly around your hips, thighs, knees,
shins and especially your feet. Great kickers tend to have loose, flexible
ankles.
6 STRENGTH
Get stronger.
Great kicking is a combination of three things:
* Long legs: Technique
* Loose legs: Flexibility
* Strong legs: Strength Training
The combination of these factors makes a great kicker. Strong legs without
flexibility will not work. Loose legs without power will not work. You need
all three to achieve optimal kicking efficiency.
Why not ride your bike to practice or school three times a week? Or take up
cross country running during the winter? Perhaps you can start a leg power
program at the local gym with a trained and qualified instructor.
But most importantly: when you train, do plenty of quality kicking with
great technique all year-round!
7 FAST KICKS
During your workouts, kick as you swim. Practice fast kicks.
Try some timed kick goal sets. Try to achieve your kicking goals and
standards with the same determination and passion as you do when you chase
your swimming goals. Here are some sample kicking sets:
* Kick 4 × 25 meters (with fins) on 45 seconds. Add the times from each 25.
Try to make the combined time less than your personal best (PB) swim time.
When you can achieve this goal, make the rest period shorter-for example, 4
× 25 meters on 40 seconds, then 4 × 25 meters on 35 seconds. Then try it
without fins!
* Kick 50 meters within 10 seconds of your PB swim time. Then aim for PB
plus 9, then 8 and so on. How close can you get your 50 meter PB kick time
to your 50 meter PB swim time?
* How far can you kick in your 100 meter PB time?
50 meters = OK
55 meters = Fair
60 meters = Good
65 meters = Very good
70 meters = Excellent
75 meters = Outstanding
More than 80 meters = Call FINA collect and tell them!
* How fast can you kick 200 meters of your best stroke?
Over 5 minutes = Work harder on your kick
4:45-5:00 = OK
4:30-4:45 = Fair
4:15-4:30 = Good
4:00-4:15 = Very good
3:45-4:00 = Excellent
3:30-3:45 = Outstanding
3:15-3:30 = Unbelievable
3:00-3:15 = World-class
Under 3 minutes = World Record Holder!
8 UNDERWATER KICKING
It is important to maintain momentum when kicking underwater off the wall.
In butterfly, backstroke and freestyle, master these three crucial kicking
underwater techniques:
* Kicking underwater.
Underwater fly kick needs to be fast and powerful with strong kicking in
both directions. The kicks should be relatively small-ideally, not much
deeper or wider than your hips.
* Kicking to the surface.
As you start to move toward the surface, keep kicking fast, powerfully and
deliberately. Do not allow your body simply to "pop" up to the surface.
* Kicking into your first stroke.
This is the most important part of the underwater kicking process. The speed
you generate under the water must be as close as possible to the speed you
want to achieve as you explode from the water into your first stroke. When
racing freestyle or backstroke, try to have your underwater fly kicking
speed as close as possible to the kicking speed of your full stroke swimming |
|
