Butterfly Drills – Head-Lead Body Dolphin Drill

The Head-Lead Body Dolphin drill is another butterfly stroke drill that will practice your body undulation and dolphin kick. The drill does not make use of the arms; rather, it uses body undulation and dolphin kicks in moving forward. When the techniques have already been mastered, it will be much easier to learn the other aspects of the butterfly stroke.

    • Push yourself from the wall in a horizontal position with your face down.
    • Keep your legs close together and your arms at your sides.
    • Begin body undulation by pressing the head and chest downward before releasing.
    • While releasing the pressure, the buoyancy of the lungs will push the head and the chest upward.
    • Press the hips downward while releasing the pressure on the chest.
    • The water’s pressure will bend your knees as your hips go downward, but this is totally normal and just let it be.
    • To start a new cycle, release the pressure on the hips and then press your chest downward again.
    • As your hips move upward, extend your legs and focus on moving your chest and hips upward and downward.
    • Do not focus on kicking. You should feel the water ripples move from your head down to your feet.
    • Propel yourself forward using the technique.

You may incorporate breathing to the drill but first, start off without breathing. You may stop to breathe after a few cycles or you can also use a swimmer’s snorkel if you want to perform the drill without stopping to breathe. Also, you may incorporate breathing once you are able to effectively move forward. Just simply raise your head when your chest moves upward and take a quick breath.

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