Elbows bent with dolphin kicks

Elbows bent with dolphin kicks

Idea of the drill

The main idea of the drill is to keep“Elbows bent with dolphin kicks” to feel more resistance. Keep your elbows bent in the water while applying pressure using your chest. Complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head with elbows bent and begin dolphin kicks.

arms above your head with elbows bent and begin dolphin kicks

2. The eyes looking down.

the eyes looking down

3. When you lift and bent your arms up , start making dolphin kicks. You will be able to feel the wave motion of the body that starts from the head.

start making dolphin kicks

4. Feel the water while applying pressure using your chest.

applying pressure using your chest

Propulsive phase (Kick down).

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

begin to straighten in the knee joints

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

continue to straighten at the knee joints

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

considered completed when the legs completely straighten

Preparatory phase (recovery).

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

extension in the hip joints with simultaneous

6.2. When the knees are bent to an angle of approximately 100° - 120° feet ready to hit down. If you will use the fins the angle change and become 110° - 130°.

knees are bent to an angle of approximately 100° - 120°