Louis, Can you recommend drills thatemphasize high hips? I have inflexible ankles and a poor kick, so I am alwayslooking to increase my efficiency/streamline in order to swim faster. Thanks.Richard Chapkis, December 27, 2010
路易斯：你能告诉我个练习来提高我髋部的位置吗？我的脚踝僵硬，打水不好，但我想提高我游泳的效率，游得更快。谢谢 理查德
 
First, I'd like to ask you to engage in twopositive activities.
 
1. Stop kicking when you swim. For now.
 
2. Point your toes three times a day --when you're not in the water.
 
首先，我希望你做两件事
 
1、停止打腿，就目前来说
 
1、  每天绷直你的脚掌3次，在陆上的时候
 
If you are defining your kick as poor, thenI think a poor kick is worse than no kick, so dump it. For now. Triathletes canadd foot movement as the final ingredient in an otherwise stellar swimtechnique. Before then it's not a kick, it's a valiant attempt by the brain tokeep a triathlete from sinking.
 
如果你有糟糕的打腿，那么我认为糟糕的打腿比不打腿还要糟糕，因此放弃它，至少对现在来说。铁三运动员应该把打腿做为最后需要提高的技术。在此之前，不需要打腿，是你的头脑让你的腿部避免下沉。
 
Also, I assume you're defining kick assomething your feet do. It's really something your hips do -- those things youwant to get to the top of the water which is a good goal to have.
 
So stop kicking and point your toes towardwhomever is behind you.
 
你可能认为打腿是你脚掌的运动，其实是你髋部的运动---你希望抬高到水面的身体部分。
 
因此，停止打水，把脚指向你背后的人。
 
But before you get over-involved in thissecond drill, pointing your toes, remember your foot has 26 bones and theybreak easily. Three times. Do this stretch three times a day. Hold it for about10 seconds. That's it. If you get a calf cramp you're pointing too much. Youcan break bones in your feet by overdoing this stretch.
 
在做第二个练习前，你要知道，你的脚是由26块骨头组成的，很容易破碎。每天伸展3次，保持10秒钟，就可以了。如果你小腿抽筋，那说明练得太狠了。不要太用力，那会让你的脚受伤。
 
Ok, back to the stop kicking part. Goodluck with that. When you think you're doing it, ask the person next to you ifyou are kicking. You are. It is virtually impossible to not kick at all. Butthe point of this drill is to tell your brain to stop your feet from moving.
 
再回到停止打水的部分，如果你照我说的话做，找机会问下旁边的人，看你是不是在打水。你在打水。因为一点都不打水是不可能的。这个练习的目的是让你的头脑告诉你的脚停止运动。
 
The result will be that your feet will movea little less than before, and after a while, they will move a lot less andyou'll be a happier swimmer because your brain will be telling your muscleswhat to do, not the other way around.
 
There are ways to trick your feet into notmoving.
 
其结果就是你腿部的运动比以前要少一点，随着时间的推移，会越来越少。然后你可以成为一个开心的人，因为你的头脑自己会告诉你的肌肉如何运动，而不是靠其它的方式。
 
有很多方法可以避免你腿部的运动。
 
You can wear this Speedo band thing aroundyour ankles. It can be scary, but it will severely restrict your kick. Ifyou've never used this deSade item before, do not use it in deep water. Be ableto stand up if the fear factor gets in the way of the drill.
 
你可以在两脚之间戴上一个带子，这可能会让你很不适应，但是能很好地控制你的打腿幅度。如果你以前从没用过这种东西，别在深水区用，在浅水区，随时能站起来的地方。
 
You can also place the bottom of one footon the top of the other for a second or two while you swim.
You can also allow your ankles to touch.
And point your feet toward the wall.Easily. No .
 
你还可以在游泳的时候把一只脚的底部放在另一只脚的顶部一两秒。
让你的脚踝互相触碰
把你的脚指向后方的墙壁，放松的，而不是僵硬的
 
So what happens when you stop kicking andpoint your feet toward the wall by stretching your ankles?
 
You'll sink like a stone.
 
那么停止打腿后伸展你的脚踝把脚指向后方会发生什么呢？
 
你会像石头一样沉下去。
 
And now we've gotten to the real issue.It's not about kicking it's about balance which, for you, is defined at thispoint in your swimming life, as high hips.
 
现在我们来谈正题，不是关于打腿而是关于平衡，也就是你说的，如何保持髋部的高位。
 
The problem now isn't whether you can getyour hips consistently high, your feet pointed and your kick nearly stopped.The problem is whether you are willing to go through the frustration necessaryto reach this goal.
 
问题的关键并不是在于你保持不打腿的方式能不能持续保持髋部的高位，而是你愿不愿意在达成目标前经历必要的沮丧。 
 
When I work with a swimmer who is workingtoward the high-hips goal, it usually takes five hours, and a customizedprogressive drill set.
Here are a few of the drills we do. Theywill be helpful, but without seeing exactly what you're doing and modifying orinventing new positive steps, I can't guarantee they will work perfectly.
 
当我帮助学员实现髋部高位的目标时，通常会花5个小时，通过一系列的特定练习。
以下是我经常使用的一些练习，可能会有帮助，但因为没有亲自指导你做，我不敢保证会完美。
 
I'm assuming you're a smart and patientperson so here they are:
 
1. Push off from the wall. A streamlinedpushoff with a strong glide. None of the typical triathlete head-up, bent elbowpushoff.
 
我先假设你是个聪明且有耐心的人，以下是我的练习：
 
1、  蹬壁出发，保持流线型滑行，不要抬头和弯肘。
 
2. Take five strokes and go into a glideposition that has one hand anchored at 45-degrees in front of you, the otherhand resting lightly on your hip, your head in line with your body and lookingup so you can breathe, and no kick.
 
2、  划水5下，然后进入滑行姿态，一手在前45度下垂锚定，另一手放在体侧，头部和身体保持直线，脸朝上以便呼吸，整个过程不刻意打腿
 
3. As soon as any part of you starts tosink, take five more strokes, and then go into the same glide position.
 
3、  当你感到身体任何部位开始下沉时，再划5下，然后重新进入相同的滑行姿态
 
4. Repeat until you want to drop-kick thatmoron using a pull buoy in the next lane.Yea, his hips are high with thatappliance wedged between his thighs. So what? The more you do this five-strokedrill, the longer your glide will become. You want to maximize the time yourhips are high and you are gliding.
 
4、  一直重复直到你超过旁边那个使用八字板的傻瓜。是的，他的髋部在辅助器材的帮助下一直很高，但是那又怎么样？你进行5划练习的次数越多，你就可以滑行得越远。你要最大化你高位滑行的时间
 
5. Stretch. Focus on the leading hand andstretch it as far forward as you can. Feel the stretch in your shoulder andlats. The big secret here is that stretching will make your hips higher. Maybenot at the top of the water when you first start, but they will be higher andget higher the more you focus on this stretch.
 
5、  伸展。关注于前伸手臂的伸展，越远越好。感受肩膀和背阔肌的拉伸。秘诀是伸展会让你的髋部抬高。也许刚开始的时候不是在水面附近，但是你越关注于伸展，髋部就会抬得越高。
 
Don't forget this stretch feeling becauseit is this core body stretch that not only will keep your hips high, but is thefirst step to a productive kick -- the kind that starts at your hips and endswith you swimming in the first pack.
 
别忘了这种拉伸的感觉，因为这种身体核心的拉伸不仅让你的髋部保持高位，同时还是你有效打腿的第一步----从你的髋部开始。
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