Undulation is key for swimmers looking to improve their underwaters. Here are some stretches for improved range of movement and kicking speed.
Let’s talk dolphin kicking!
Having a lightning-fast dolphin kick is crucial for faster swimming.
With some races being swum up to 60% under the surface, being able to move quickly and efficiently off the start and turns is vital.
There are a lot of ways to strengthen your dolphin kicking, including using DragSox, sets of vertical kicking, and building more overall lower body strength.
But the flexibility and range of motion required for efficient undulation are also vital.
Undulation is the wave-like motion swimmers used by swimmers to propel themselves through the water. Optimal undulation allows swimmers to exert a larger range of motion, kicking more water and better engaging the muscle groups that power the kick.
In this quick guide, we will look at the importance of thoracic mobility for faster underwater dolphin kicking and some simple stretches you can incorporate into your training.
Let’s dive.
The Importance of Undulation in Underwater Dolphin Kicking
Underwater dolphin kicking is one of the superpowers of fast swimmers. Whether talking about Michael Phelps, Caeleb Dressel, or Gretchen Walsh, these swimmers utilize killer underwaters to dominate the competition.
And one of the critical aspects of a fast underwater dolphin kick is using a full range of movement.
After all, all the strength in the world is a bit wasted without the ability to move fully within the range of motion required to kick fast.
A study with competitive swimmers showed that upper thoracic (mid-back) flexibility was linked to fast underwaters.
The lead author, Ryan Atkinson, Director of Performance Services at Canadian Sport Institute, member of Swimming Canada’s High-Performance program, and a biomechanist, observed that it “appears that upper thoracic flexibility is important for UDK performance.”
Nakashima (2009) also found evidence of this.
Which should make intuitive sense: Thoracic flexibility allows for more undulation and a better range of motion when dolphin kicking.
It’s also easy to improve.
Stretches for Improving Undulation and Thoracic Flexibility
My favorite t-spine stretches include:
Shoulder rolls
Standing (or sitting, for that matter), relax the arms and neck, and roll the shoulders up, forward, and then in a smooth, circular motion.
This stretch is great for opening up the shoulders, too.
Do 10 repetitions in both directions, for 2-3 sets.
Cat-cow stretch
On all fours, in a table-top position, slowly arch the upper back into flexion while bringing the chin to your chest. Pause. Return to the starting position.
Arch the spine so that your belly button moves towards the floor, tilting your head and tailbone to the ceiling.
Cycle through both phases for 10 rounds, for 2-3 sets.
T-spine with foam roller
Reduce stiffness in the upper back and improve undulation with the help of your trusty foam roller!
Place the roller under the upper back.
Wrap your hands behind your head, lean back, trying to wrap your upper back around the roller.
Do this slowly and never to the point of pain.
Cycle through for 10-15 controlled repetitions, 2-3 sets.
This stretch can also be done on a Swiss ball, too.
Wrapping Things Up
Increased thoracic spine mobility will promote better undulation and more range of motion when dolphin kicking.
Add the stretches to your training routine and take your dolphin kick to new heights.
Happy kicking!
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