Backstroke - Basics with Steve Haufler

**Underwater Dolphin Teaching Progression
Step #1
Dolphin Kick on Front**

Watch any elite backstroker and you’ll notice they have GREAT underwater dolphin skills. Underwater dolphins are so important that they are now considered to be a FIFTH stroke in swimming.

There is less drag under water than on the surface.  This means that swimmers with great underwater skills can kick faster under water than they can swim on the surface.   It’s a skill worth teaching, and worth developing in every swimmer.

In order to get to this…

…I start by teaching this: Head-Lead Body Dolphin.

Start with the swimmer on the front, and have them press gently down with the chest. Think of the air in the lungs just dipping below the waterline.

The head should be still (don’t tuck the chin), and the undulation starts with a press and flows down the body. We want the swimmer to explore the flexibility in her spine.

You can help your swimmer by gently moving her through the water, like this.

Now transition to a hand-lead position. When first learning this skill it is OK NOT to be in streamline. With the hands slightly apart, the swimmer will be a little more flexible.

Tell the swimmer to move the fingertips forward, not up and down. Use the abs and hips to generate the undulating movement and keep the feet under water…no splash.

And finally… go into a complete underwater front streamline.

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Step #1 - Dolphin Kick on Front