![]() ![]() Perform a few body undulation/dolphin kick cycles. Push off from the wall to glide underwater in a streamlined prone position, holding your arms at your sides. Perform the body undulation and dolphin kick movements as described above. Extend your arms forward, holding a kickboard. Drill #1Īssume a prone position, and float face down on the water’s surface. To get started, we will use swimming fins. We will now cover the drills to practice the body undulation/dolphin kick. As the hips move up, the upper legs follow along, and you perform the kick by extending the knees and feet.As the hips move down, the upper legs follow along, and the knees bend.As you release the hips, press the chest back down, and so on.As you release the chest, press the hips down.You press the chest down in the water and release it. The arms are either extended forward or held at the sides.The legs are held together, and the feet are extended. The head is neutral, and the face is turned down. Initially, you float in the water in the prone position. ![]() Let’s quickly explain how the body undulation and dolphin kick should be performed in the drills further below: How to Do the Body Undulation and Dolphin Kick Quads group, 4.Performing body undulation exercises underwater helps in learning this technique.
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