Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
Dolphin Kick, otherwise known here at the Race Club as The Fifth Stroke, is used in all 4 strokes. It is imperative to develop a strong and effective dolphin kick in order to swim fast no matter what swim race you are in. We use several ways to develop the fifth stroke by engaging power from the entire body for an effective dolphin kick. In part two of this #swimisodes, Roland Schoeman shows us how kicking with an alignment board and dmc snap snorkel can both allow the undulation the body needs in the fifth stroke while remaining as streamlined on the surface as possible.
upkick accounts for about 20% of the propulsion
In Olympic Gold Medalist Roland Schoeman‘s kick, the upkick accounts for about 20% of the propulsion but is absolutely critical to couple a strong upkick with the down kick. The down kick accounts for about 80% of propulsion, but needs that strong upkick to utilize the vortexes created in both directions spinning off the ends of the feet. When the swimmer gets going and is using those vortexes to kick in both directions, maximum speed biomechanically is gained. When equal pressure is applied on the upkick, the subsequent down kick turns out to be even more powerful.
increase in propulsion
To kick fast, every degree of plantar flexibility matters. With more flexion, the small amount of extra flick that comes from pointing the toes, creates a relatively significant increase in propulsion. A strong core is needed to use the whole body and practice the dolphin kick everyday. The propulsion comes from the flick of the kick but it is started by all the muscles in your upper abdomen and entire core. There are many ways to practice the Fifth Stroke, and we use all of them at The Race Club. Watch how Roland Schoeman demonstrates a great dolphin kick with alignment board and monosnorkel with and without fins.
Yours in swimming,
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THE RACE CLUB
Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals.
The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.