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.