Technique Workouts

How To Improve Underwater Dolphin Kick

The underwater dolphin kick was studied in the early 1930s by Professor Volney Wilson before he devoted his knowledge to the nuclear fission in the project then create the atomic bomb as says David Schrader, the biography of the scientist at the University Marquette. Wilson, water polo in the Olympic Games in 1932, conducted a study on the propulsion of the fish in the aquarium Johnny Weissmuller Chicago trying to adopt.

The technique long before he adopted other styles because it was always associated with the butterfly style. One of those who first adapted the technique was David Berkoff. Berkoff in 1988 established several world records in the 100 backstroke tests starting with a submarine 35 meters using wave motion dolphin. When rivals began to do the same, FINA banned the submarine swim beyond 10 meters and 15 meters later. Seven years later, Bob Gillet, coach Arizona, urged his young butterfly star, Misty Hyman, not just for the kick of underwater dolphin, whenever he could, but to swim side to improve ripple effects. In 1997 Hyman won all his races butterfly swim at least 35 meters underwater. A year after the FINA banned the submarine swimming in butterfly and freestyle beyond 15 meters.
Despite the successes of Berkoff, Hyman and others, few coaches who began trying to maximise the benefit to swimming faster underwater 15 meters. Many believed that the effort required was the swimmer in the rest of the test, especially in testing more than 100 meters.

How to perform dolphin kick?

Kicking Technique

The movements of the legs are rather simple. However, it takes practice to integrate them with the undulation of the body that is at the heart of the butterfly stroke.

This undulation is initiated by your head and chest travels down your torso, hips and then into your legs, where it ends in the dolphin kick. To explain the movements, let’s imagine that you are in the following initial position:
Featured article:-Improving And Mastering In Backstroke

  • You are floating in a horizontal position in the water and on your chest.
  • Your head is in line with your torso.
  • Your arms are either extended forward or at your sides.
  • Your legs are close together and your feet are pointed.

It is essential to study carefully where to originate the dolphin kick. The activation of the trunk muscles is as important as the oscillating movement of the legs.

To begin the same, you should contract the muscles of the abdomen so that these, together with the hips, begin what can be considered as a movement whip feet up.
Immediately feet are at the highest point, the abdominal muscles contract again but this time to generate a movement of the legs down.
Feet should be kept tip throughout the movement of the legs down.
The hands are placed one above the other to form, together with arms, a position arrow that must be maintained throughout the implementation of the dolphin kick.

Underwater Dolphin kick:- Leg Movements

During the downward motion of your leg, you should actively keep your leg in a pointed position to properly execute that whipping motion. Then, as your legs move upward, you can relax your legs. The pressure exerted from water will cause them to move them into a half-extended position.
Read This:-How to Produce Effective Dolphin Kick

Vertical Dolphin Workout:-

Vertical Dolphin Kick workout helps a lot to build the power of Dolphin kick.

  • Starts the oscillating movement of the hips like underwater dolphin kick after pushing the wall.
  • But this time by standing vertically with respect to the water surface.
  • You should ensure that your head has the slightest movement forward and backwards.
  • You can reduce head movement you will realise that the kick is being generated correctly from the trunk.

Underwater Dolphin kick:- Stroke Cycle

Let’s have a look some butterfly tips:-  there are in fact two dolphin kicks per stroke cycle:

  • The downbeat of the first kick occurs during the entry of the arms in the water and extension forward.
  • The upbeat of the first kick occurs during the insweep of the arms towards the chest.
  • The downbeat of the second kick occurs during the outsweep and upsweep of the arms.
  • The upbeat of the second kick occurs during the release of the arms from the water and recovery forward.
  • This upbeat helps to move the head and shoulders above the water surface.

Michael Phelps’ Dolphin Kick Slow Motion:-

Also read:- Michael Phelps and Boomer Phelps

About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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