The Best Dolphin Kick Drill Ever. Period.

The under-water dolphin kick is a major contributor to swim speed following a start or turn, and correlates directly to swimming success.  The term dolphin kicking does not adequately describe the undulation pattern of body that contributes to breakout distance and speed.  Undulation is a smooth, rhythmic pattern of motion that irradiates through the entire body and couples the legs, hips, chest and arms as one unit.

The following video demonstrates the difference between a knee-driven and a "whole-body- undulation" pattern of motion which uses the entire body, and contributes to higher breakout speeds.

Key to the success of a whole body undulation is to use small "quick" chest presses coupled with a "powerful" kick generated from the hips, thighs, legs and toes.

Notice the down beat of the kick is timed to the pelvis
lifting upward (anterior tilt), and the chest press downward 

Restriction in the middle back can hinder the ability to undulate through spine, ribcage and to perform the chest press.  See blog below for limbering the thoracic spine.

5 Simple Pre-Swim Warm-Up Movements

Check-out the video below from SwimLabs.

Practice the Caterpillar Drill and Give it go!
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Solo Swim - Mixed IM & Drill Set with Tunes

If your bye yourself at 5:30 in morning, here's a good training set that integrates IM work, individual strokes, drills, low-rest recovery and some good old 70's & 80's music. 

Check out Boston on Pandora piped through a JAM portable bluetooth speaker on the deck.

Everything is on 15-20 seconds rest with gear change.

3 Rounds:

• Swim 100 free - emphasis is distance per stroke, shoulder blade roll, "jump" breakouts
• Kick 100 free
• Pull 100 free
• Fins Swim Snorkel Free - 100 free (distance per stroke, with exaggerated high shoulder blade rotation during early, mid and late recovery portions)
• Fins Kick on "T" Board w Drill Free - Board in horizontal position with both arms secured with a strong grasp and elbows locked, keep the board angled down about 20-30 degrees below waterline, R. hand moves underneath the board and performs a "high" elbow catch-anchor-elbow "pop" keeping the arm moving in the line of the shoulder, recover with a high elbow and reach over the the front of the board, and switch arms.
• Fins Pull with Paddles Free - 50 regular hand position on paddles, 50 "paddle-grab" grip on paddle (emphasis on early vertical forearm position)
• Swim - 100 IM
• Swim 100 Fly - Drill 25, Swim 25, Drill 25, Swim 25
• Swim 100 Back - focus on body rotation & catch with good scapular-core anchor
• Swim 100 Breast - focus on early narrow catch, vertical forearm, good chest press on recovery, narrow "powerful" kicks, strong pull-outs to middle of the pool.

3000 yards

Give it go!
_________________________________________________________________

Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Working the Glutes in 3D - TRX Rip Trainer RDL - Mike Reinold

The backside musculature, joints and fascia of the body connects the lower extremity to the hips and torso to make-up the "powerful" posterior chain. Muscle imbalances consisting of tight-weak muscles in the posterior chain not cause movement performance issues, but also expose you to injury.

Two Posterior Chains:
One chain of muscles travel along the same side of the body from the foot to the head (either right or left, or acting together), while another second chain crosses the body from hip to the opposite shoulder.  Both chains function together for integrity of posture and the generation of power during sports and functional movements.

Apart from limbering to improve joint mobility and soft-tissue integrity, strengthening the posterior chain in a single leg stance position is key.

Spiral Line - crossing from R. lower
extremity through hip to L. shoulder

Superficial Back Line - R. & L. chain of muscles
on the same side of the body 

Here is an excellent combination of using a single leg, straight leg dead-lift with an "off-set" load of rotational force.



If you have further questions regarding muscle imbalances in the posterior chain and it's assessed and trained, contact the office (916-683-3900).

________________________________________________________________

Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.