Superman dolphin kick with Fins + Snorkel

Superman dolphin kick with Fins + Snorkel

Idea of the drill

The main idea of the drill is Superman dolphin kick is to feel the water while applying pressure using your chest and the complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head shoulder wide while palm facing down to the bottom of the pool. Begin doing dolphin kicks.

lie on your chest

2. The eyes looking down.

the eyes looking down

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

when you lift your arms up and start making dolphin kicks

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

feel the water while applying pressure using your chest

Propulsive phase (Kick down).

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

when moving the legs down they begin to straighten

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

in that moment the legs continue to straighten

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

the propulsive phase is considered

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.

upward movement begins with extension in the hip joints

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°.

when the knees are bent to an angle