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Backstroke - Underwater Dolphin - Size

Posted by Glenn Mills on Mar 31, 2009 08:00AM (22,012 views)

To honor our newly released DVD, Go Swim Backstroke with Margaret Hoelzer, we're going to focus on the underwater dolphin in backstroke.  This is a quick look at something Margaret discusses on her DVD... what size should your dolphin kick be?

Add to Cart View Cart - Watch one of the best, Margaret Hoelzer, on her DVD.

Why Do It:
In backstroke, finding the optimal SIZE for you underwater dolphin kicks is extremely important.  If your underwater dolphin is too big, it may FEEL powerful, but could be creating too much resistance.  If your underwater dolphin is too small, it may feel FAST, but it may mean that you're not grabbing enough water to move you forward.   Generally in swimming, there's a point between too big and too small that's JUST right.  So let the search begin.

How to Do It:
1.  Start by pushing off on your back in a tight streamline and initiate your underwater dolphin using as LARGE of a kick as you can.  Kick up, and down, with great force.  Do your best to stay streamlined, and come up where you normally would.
2.  Start the same way as in step one, only this time, take as many small, quick kicks as you can.  Go as fast as you can on this part of the drill, moving your feet as quickly as possible.
3.  Push off, and do your best to combine the two previous steps.  It'll be tough to make it BIG and QUICK, so you'll have to compromise just a bit between the two.
4.  Continue practicing, finding the best combination of size and quickness that gives you the best underwater dolphin for YOUR body.

How to Do It Really Well (the Fine Points):
Measure it.  Count it.  Time it.  While you may be able to figure out what FEELS the best, without concrete data you'll simply be figuring out what feels good.  Measure or decide where you want your breakout to be, count the number of kicks, and decide if you need more or less. Time how long it takes you to get to your breakout point.  Make adjustments to make it take LESS time.


Tags backstroke, breakout, dolphin kick, Margaret Hoelzer


Responses

Responded Mar 31, 2009 06:01PM

Mmm interesting video - its hard which dolphin kick made me faster and its also hard HOW its feel the best

Responded Mar 31, 2009 07:07PM

This is a great focus. The demonstrator reminds me though that balanced kick and power placement is a must no matter how big/small your kick is. Margaret does a beautiful job at applying a powerful up and down wave through her body in a balanced and powerful fashion. I do not like the tempo for swimmers still developing the power and undulation, but in preparation for a race when tapering or whatever this is great imo :).
Responded Apr 02, 2009 06:32AM

Since we have the rule "6kicks minimum after every turn no matter what", I had to learn what is too big and what is too smal quite quickly - too big creates too much resistance, which makes me pop up too early and messes up my break out, and too small makes me totally exhausted and additionally it is not really erfficient either. Great point Glenn (or Margaret?!), thanks!
Responded Apr 07, 2009 01:47AM

Hi,
I'm an amateur swimmer and I've trying to learn to do this properly. The only problem is that I've been receiving confusing information. Instinctively I've always kicked only upwards during my underwater dolphin on the back, until very recently when a coach told me I actually should be kicking only downwards, which is when I started scratching my head. Then here the voice over says "... kick up and down..." but then again the guy who's doing the exercise here is clearly accelerating only during the up-kick. It doesnt seem to me he's accelerating during the down-kick as well, at least judging by when he takes a large kick.
Can you please shed some light on this issue, please?!?!
And btw, congratulations for the fantastic site! 've been following you for some time and you are awesome!!
Responded Apr 07, 2009 04:28AM

good
Responded May 02, 2009 12:43AM

For a long distance master swimmer, should the kick have to be short and fast rather than deep and longer?
Responded Jul 07, 2009 07:36PM

We have to remenber that new long distance swimmer are using 6 times kick, and becomed really important mather for timing and drag aboid

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