Dolphin Kick Drill to Strengthen Pelvic Posterior Tilt Awareness for Significantly Improved Waist Control
Hello everyone, it's Yoshi, the Fin President!
Today is Wednesday, and as part of "Water Day Wednesday", I will be delivering practical content focused on swimming technique.
“I can't seem to get the up-kick right...”
“I'm putting in the effort, but I'm not kicking properly...”
“I feel like my legs are just flapping around at the surface...”
Have you ever had these kinds of worries?
Today, I'm going to introduce a slightly"unconventional" drill to solve those dolphin kick problems! It's called...
“Pull Buoy Dolphin Kick”
Wait? Isn't a pull buoy an item for when you"don't use" your kick?
If you thought that, you're right! But today, I'm going to share a counter-intuitive idea that overturns that common knowledge!
I'll be using underwater images to explain this for the first time in a while, so please read carefully to the end and master it!
Why is the dolphin kick so difficult?
One of the reasons many people struggle with the dolphin kick lies in "waist control".
Especially after the down-kick (the downward stroke), many people tend to keep their waist high above the water surface for too long. In this state, you aren't ready for the next kick, and you can't fully utilize your core strength during the up-kick (the upward stroke) phase.
“But doesn't the waist lower naturally when you kick?”
You might think so.
Certainly, physically speaking, the waist does lower. The problem is that you are not"consciously" able to lower your waist. In the dolphin kick, the "return" motion is just as important as the "kick" itself.
The idea of using a pull buoy for a "different purpose"
Now, this is the main topic for today.
When you think of a pull buoy, it's usually a tool to "keep your legs afloat so you don't kick", right? But today, we're going to overturn that common knowledge and use it to "improve the quality of your kick" instead.
This is truly the idea of transforming a tool meant for restriction into a tool for heightening awareness. You could call it a "counter-intuitive approach"!
In the world of sports, thinking outside the box can be the key to performance. Actually, I think this is the real thrill of coaching.
How to do the Pull Buoy Dolphin Kick Drill
Now, I will introduce the specific way to perform this drill.
Basic Method
Place a pull buoy between your thighs.
Assume a streamline position.
Perform your usual dolphin kick underwater.
...but you will be surprised by how strange it feels!
Why is this effective?
It is because the buoyancy of the pull buoy constantly pulls your hips upward. This forces you to consciously perform the movement of 'lowering the hips' that you usually do unconsciously.
In terms of strength training, the normal movement is like 'bodyweight training'. In contrast, this drill is like 'training with weights like dumbbells'. However, instead of a weight, it actually has a 'float'. This becomes a 'load' that forces 'conscious hip lowering'.
Good Examples and Bad Examples
In a good example, the pelvis firmly maintains a posterior tilt. The key point is that thanks to this, you can swim with your upper body, hips, and fins at a constant depth at all times.
In a bad example, you lose to the buoyancy (load) of the pull buoy, your hips are pulled up, and your pelvis tilts anteriorly (swayback). Because of this, the position of your fins also rises close to the water surface.
When this happens, you cannot fully utilize your core strength, and you also cannot obtain efficient propulsion.
Level-based Approach
Another attractive feature of this drill is that it can be adjusted according to your level.
For Beginners
💡 Start with something that has low buoyancy! ⇒ An empty plastic bottle or a small pull buoy is ideal... In terms of strength training, this is like starting with 1-2kg dumbbells instead of jumping straight to 20kg dumbbells.
For Intermediate Users
💡 Practice with a standard pull buoy and gradually increase the distance you perform it. ⇒ Once you get the hang of it, try challenging yourself near the water surface where your range of motion is restricted.
For Advanced Users
💡 Try increasing the resistance with a larger pull buoy. Also, to avoid relying on brute force or speed, try doing it veeeeeery slowly so that you can maintain a slow speed and slow movements.
If you can do this, you are an expert at pelvic control!
Common mistakes and solutions
As I have said many times, the most important thing to be careful about in this drill is "maintaining pelvic posture".
Because the pull buoy provides buoyancy, it is easy for your lower back to arch, which means your pelvis is likely to tilt anteriorly. However, that will not achieve the original goal.
Focus on "posterior pelvic tilt" and keep your back, lower back, and buttocks in a straight line without any bumps. If it is difficult, I recommend practicing with something that has less buoyancy first.
A creative coaching perspective
The idea of "using a pull buoy for kick practice" might seem contradictory at first glance. But flexible thinking is what leads to breakthroughs.
I encourage you all to think about whether you can use the tools you normally use for completely different purposes. For example...
Practicing dolphin kicks while gliding across the water surface with one paddle on your hand
Practicing correcting your streamline posture using anti-fog spray
Practicing grasping the water by wearing fins on your hands
They all sound interesting, don't they? (laughs)
Thinking outside the box sometimes brings great progress. This is true not only in swimming and sports, but also in work, daily life, and every other field.
Effects gained from this drill
By performing this drill continuously, you can expect the following effects:
You will be able to consciously control the position of your lower back
You will be able to use your core strength during the up-kick
You will be able to perform a dolphin kick that propels you forward with every single kick, even when increasing the tempo
As a result, you will be able to generate more efficient propulsion
This "lower back control" is extremely important, especially in fin swimming. Because it requires greater power that coordinates the entire body compared to regular competitive swimming, a lack of core engagement is a major disadvantage.
Summary - The Importance of Thinking That Challenges Conventional Wisdom
The "pull buoy dolphin kick", which I introduced today, might seem like a contradictory way to use the equipment at first glance. However, this "reverse thinking" is exactly the key to taking stagnant performance to the next level.
Improving in sports is a process of exploring new possibilities while engaging in a dialogue with your own body, without being bound by existing common sense or frameworks. I would be happy if this drill could help you in that exploration.
In your next practice, please try using the pull buoy from a different perspective. And try to find your own "reverse thinking". I am sure you will make new discoveries!
I am rooting for your challenges in the pool!
So, thank you for reading this far this time as well.
If you thought this content was good or educational,
I would be happy if you could support me with a "Like❤️", "Follow✅", "Share♻️", or "Tip💙"...!
Also, if you have any impressions after trying this drill, or requests like "I want to know about this kind of drill!", please let me know in the comments section! Your feedback will be a hint for the next article.
See you next time!
See you later!
Finswimming Specialist
Finhin President Yoshihide Sekino
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