FLK01 Category: Body dolphins, on back or side

Description:

Laying on the back on the pool surface, undulate the body from the chest through the toes.  The chest leads each undulation which will cause the face to slightly break under the water surface

Purpose:

Can provide an ideal way to develop, train, and strengthen the body dolphin.

Variations:

FLK01-01 Body Dolphin on the Back, arms to the side

• Lay on the back and undulate from the chest. Press the face just slightly under the surface
• At first, keep the arms to the side to train the chest to lead the undulation

FLK01-02 Body Dolphin on the back, arms in streamline

• Vary this drill with arms in streamline overhead.  Remember that the chest leads the undulation, not the arms or hands.
• Since the arms are in the up forward position during the stroke it is important to train with arms up and down
• Add the Lil’ Red Kick alignment board for this drill

FLK01-03 Body Dolphin on back with pull buoy between ankles (1Flexband as a safety strap)

• In order to power the ‘recovery’ or ‘back kick’ phase on the undulation, a buoy can be secured to the ankles while undulating on the back.  The buoy lifts the feet and requires more muscle to drive the buoy down.
• This drill can add strain on the body and should be used sparingly

FLK01-04 Body Dolphin on back – Power DOWN (drift up) (Full Video Link)

• This drill is technically the same as FLK01-01 but more of an extension of FLK01-03.  The technique is to allow the legs to ‘drift’ upward without any power or forward propulsion.   The goal is to ONLY create propulsion from the downward kick when on the back.  This is the direction that is most underdeveloped for all swimmers.

FLK01-05 Body Dolphin on back – Power DOWN (drift up) Laying on Each Side

• This drill is the same as FLK01-04 but each down flex is tucked to each side.  Remember this is about powering the back kick of the dolphin and there should be a relaxed (drift) of the forward kick.  By adding the twist to each side you will develop a much better range of core muscles.
• Add backstroke arms to each back kick to add more timing and core muscle development

FLK01-06 Body Dolphin on side underwater

• A great way to continue with FLK01-03 and FLK01-04 is to then turn the kick on its side and perform body dolphins on the side fully underwater.   This variation helps reaffirm there is solid propulsion in both directions of the body dolphin (both the power phase and the ‘recovery’ phase).  
• By turn the undulation on the side the old habits of dolphin on the stomach or back are forgotten and a new ‘bi-directional’ body dolphin can be fine tuned and improved.

FLK01-07 Body Dolphin on side underwater with Eel-Fin and Lil’ Red Kick (Full Video Link)

• The Eel-Fin + Lil’ Red Kick is to help swimmers feel the pendulum effect of their undulation so that they finish fully forward and timing the undulation to be equal distance and power in both forward and back (recovery) positions
• Start with the Lil’ Red Kick at the far end of the Eel-Fin (furthest away from the feet) for a VERY slow and BIG undulation.  This helps force swimmers to FEEL the natural pendulum and finish both sides of their undulation properly
• Then move the Lil’ Red Kick to the middle position for a few laps… and then to the position closest to the feet. Each positon will have the swimmer feel and maintain and faster and faster undulation
• Keep all of these drills fully underwater (at least to mid-pool) and on each side of the body.   Then practice on the  back and last on the stomach (notice that when on the stomach most swimmers revert to old habits of a unilateral undulation)

FLK01-08 Body Dolphin on all sides underwater with Eel-Fin

• Using the EelFin without the Lil’ Red Kick produces a powerful bilateral body dolphin
• Forces the swimmer to develop power to the recovery phase of the undulation
• Keep all of these drills fully underwater (at least to mid-pool) and on each side of the body.   Then practice on the  back and last on the stomach (notice that when on the stomach most swimmers revert to old habits of a unilateral undulation)

FLK02   Category: Body Dolphin, on stomach

Description:       

Undulate from the chest through the toes.  Can add full strokes after every 2 -3 undulations.  Rump should break the surface on each cycle.

Purpose:

The most important aspect of this series of drills is to learn that the body dolphin must start with the chest and finish with the toes (instead of a hip or knee kick). These drills are designed to help create forward motion and length from each undulation.

Variations:

FLK02-01 Hands by side (aka Mooning Drill or Tipping Drill)  (w/ or w/o snorkel ) (Full Video Link)

• Same as FLK01-01 and FLK01-02 but on the stomach.  Important that the rump breaks the surface on each undulation (i.e Mooning)
• Arms can be down to the side or up in streamline

FLK02-02 360 T-Press with Body Dolphin() (Full Video Link)

• Body dolphin (arms in streamline or to side).  Take 2, 3 or 4 undulations  on your stomach, then 2, 3, or 4 on one side, 2, 3 or  4 on the back, and 2, 3, or 4 on your opposite side
• Add Power Bags, KickBands to add cardio as a unique kick only set
• This drill can be done with arms up or down to the sides
• Swim all 4 positions full underwater before surfacing to improve balance and quality
• Add 2, 3, or 4 strokes when on stomach position
• Add the Lil’ Red Kick alignment board for this drill
• The Glide Paddle will help swimmers feel any unnecessary movements on the front end

FLK02-03 Hands overhead but separated (aka Floated Hands Drill) (Full Video Link)

• Press the head through the biceps on each undulation to train a high elbow catch as the body presses through the arm extension.
• This helps create a higher/longer EVF for butterfly.  Should only be used as part of a long-arm fly entry technique.  Shorter hand entry style should not use this method for training.
• This can be uncomfortable at first for those with inflexibility in the shoulder muscles
• Vary this drill by adding strokes after a few dolphins – Undulate through the arms 2 or 3 times and then engage a single dual-arm fly pull to connect the timing of the stroke after the head presses through the arms
• These drills are best with a snorkel at first but then can train proper breathing technique.  Effort should be made to breath to the side if comfortable.
• Add Power Bags or other forms of drag or resistance.  The Power Bags on the feet can help train a higher kick and how to ‘hide’ the feet as much as possible.

FLK02-04 3 kick hesitation – scull out for 3 kicks

• Scull the hands/forearms in and out (in the conductor motion) in sequence with each undulation.  After 3 undulations, take a full butterfly stroke.
• Scull OUT as the body presses DOWN, inward as body presses up

FLK03 Category: Vertical Body Dolphins  (w/ or w/o  Power Bags) (w/ or w/o Weight overhead)

Description:

Another way to train the body dolphin is to perform them in deep water (7+ feet preferably) vertically.   This drill should begin with the arms crossed over the chest as the easiest variation.   It can then become more challenging by adding Power Bags to the feet or by holding the arms in streamline overhead with weights.

Purpose:

Vertical body dolphins are another ideal way to improve the ‘bi-directional’ power of the undulation.  

Variations:

FLK03-01 Vertical Body Dolphins – Arms in Streamline

• Arms can be extended in streamline overhead to add weight above the shoulders and increase kick intensity  (this can be intermittent with arms down and up)
• You can alternate breast kick, eggbeater kick, and flutter kick for this drill. But many swimmers tend to use too much knees when flutter kicking so KickBands can help with that

FLK03-02 Vertical Body Dolphins – Med Ball Toss Full Video Link)

• The second level of intensity is to toss various weights of med balls between 2 partners.  
• You can add competitions such as tossing 40 times without dropping.
• You can alternate breast kick and flutter kick for this drill. But many swimmers tend to use too much knees when flutter kicking so KickBands can help with that

FLK03-03 Vertical Body Dolphins – Overhead Weight () (Full Video Link)

• Similar to the Streamline arms, the next stage is to add weight of any type and size to the extended arms as swimmers increase strength
• The Lil’ Red Kick is ideal for this.  You can also add silicon caulk to the bottom empty channel to add more weight
• You can alternate breast kick and flutter kick for this drill. But many swimmers tend to use too much knees when flutter kicking so KickBands can help with that

FLK03-04 Power Bags on Feet (Full Video Link)

• The addition of Power Bags will greatly increase the intensity of these workouts.  From there you can also put the arms in streamline overhead with weights to maximize the effort.
• You can alternate breast kick and flutter kick for this drill. But many swimmers tend to use too much knees when flutter kicking so KickBands can help with that