Butterfly kick underwater with arms above the head

Idea of the drill

Today I will tell you and show the video of a dolphin kick (two phases).

It is very simple to show the swimmers and explain for them. Just let them watch the video at home or during the day.  when they come back to practice, ask them to show what they understood from the video and you will see how the kicking will improve.

Propulsive phase (Kick down).

1 When moving the legs down they begin to straighten in the knee joints.

2 When the shins and feet approach horizontal position, pelvis and hips begin to rise up slightly.     In that moment the legs continue to straighten at the knee joints, and lower legs and feet energetically moving down.

3. The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

1.At extreme lower position both legs straightened at the knee joints, and feet slightly turned inward.

2. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

3. Up to a horizontal position, the legs move straight up and then lower back and hips begin downward movement, legs bent at the knee joints , feet keep moving up. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down.