Body dolphin
Isolate the dolphin action without an arm stroke so you can feel a continuous movement from the trunk through the feet.
- Stroke
-
Butterfly
- Goal
-
Technique
- Level
-
Beginner
- Equipment
-
Fins
How to do it
Keep the arms by the sides and move forward at easy intensity with small continuous dolphin actions. Let the chest and hips contribute without bending sharply at the waist. Breathe as needed and keep the movement comfortable.
Key cues
- Let the movement travel through the whole body, not only the knees.
- Keep the legs close together and the ankles relaxed.
- Use a moderate range of motion.
- Fins can make the movement easier to feel, but they are optional.
Common mistakes
- Using large knee-driven kicks.
- Bending sharply at the waist.
- Chasing speed with excessive amplitude.
- Holding the breath to extend the distance.
Practice format
6 × 25 m easy with 20 to 30 s rest; use fins if needed to learn the rhythm, then remove them.