You should start off low enough in the water that you’ll be able to keep your whole body underwater while you execute the stroke. You might need to start off at a slight downward angle in order to achieve this, and it will probably take some practice. Be sure to breathe in fully before starting, since you’ll be under water for a while. You can do the dolphin stroke on your back, your front, or even your side, but when you’re learning it, it’s probably easier to start prone, with your face toward the bottom of the pool.
Focus on achieving a full extension with your legs.
In essence, you are pushing water, not only up and down, but also backward with this kick. Flexible, extended ankles are crucial to doing this effectively. [3] X Research source Strengthen and stretch your ankles by tracing the alphabet with your feet. Lie on your back in a comfortable position and write each letter, lowercase and uppercase, in the air with each foot.
The kick’s power is based in part on the insight that kicking underwater avoids the resistance created by turbulence and air at the surface. [4] X Research source
Stand with your upper back against the wall and your feet twelve to eighteen inches from the wall. Hold your arms above your head in streamline position. Tilt your pelvis backward by slowly crunching your abdomen in. Bring your middle and lower back slowly in contact with the wall as you do this. Then, reverse the motions. Repeat up to five times. [5] X Research source Turn around and stand with your feet about eighteen inches from the wall. Keeping your pelvis above your feet, hold your arms above your head in streamline position and rest them on the wall. Rotating your pelvis forward, slowly bring the rest of your torso and then your thighs into contact with the wall. Reverse these motions and repeat up to five times. [6] X Research source
When you feel comfortable with this drill, try the same thing without the kickboard. [8] X Research source You may also practice this drill in deep water to build the necessary amplitude. [9] X Research source
