Dolphin Kick improvement

you asked whats the best exercises of dolphin kick (backstroke and fly)? i assume you meant whats the best exercises TO IMPROVE MY dolphin kick (backstroke and fly)? first of all I assume you want to improve your SDK Streamline Dolphin Kick in the pool actual SDKing a) AFAP for time while wearing a racing suit with plenty of rest before starting b) against a stretch cord c) while wearing a drag suit & d) in training off every wall Exercises AND STRETCHES: 1) leg press / dead lift / squats 2) leg extension 3) leg curl 4) jumps 5) core work like crunches 6) stretching to improve your toe point and streamline read and participate on help my SDK is horrible www.usms.org/.../showpost.php other tips: 1) TEST yourself for a 25 SDK SDK = Streamline Dolphin Kick note how you started and the suit you wore 2) work to master SDK technique first, your greatest gains will come from improving your SDK technique SDK speed begins with a great push off and an excellent streamline the key to SDK is to get propulsion from both kicking directions watch videos of excellent SDKers have someone video you underwater 3) do speed sets to improve your SDK begin with 10, 15, & 25's work up to 37.5's & 50's work up to 62.5's, 75's, 87.5, & 100's 4) get in the habit of taking 3 or 4 SDKs off every wall in freestyle 5) compare your SDK speed to your freestyle, butterfly and backstroke speed develop a kick count strategy for each race How many SDKs will you take in each race 6) exercise to strengthen your legs and your jump 7) how's your body shaped the larger your body is the more drag it creates 8) hows your foot flexibility? FAST sdker's tend to have big flexible feet stretch your feet and ankles to improve your toe point work on your toe point with your feet pointing inward at about a 20 - 30 degree angle 9) retest your SDK speed if you're faster reconsider how many SDK's you'll use in each race. 10) Don't SDK to your detriment I've seen swimmers try to SDK in races but they were going slower than if they just popped up and started swimming 11) figure out what works best for you and do it Hey.. whats the best exercises of dolphin kick (backstroke and fly)? Which muscles you need to do be the best in it?.. Thanks

you asked whats the best exercises of dolphin kick (backstroke and fly)? i assume you meant whats the best exercises TO IMPROVE MY dolphin kick (backstroke and fly)? first of all I assume you want to improve your SDK Streamline Dolphin Kick in the pool actual SDKing a) AFAP for time while wearing a racing suit with plenty of rest before starting b) against a stretch cord c) while wearing a drag suit & d) in training off every wall Exercises AND STRETCHES: 1) leg press / dead lift / squats 2) leg extension 3) leg curl 4) jumps 5) core work like crunches 6) stretching to improve your toe point and streamline read and participate on help my SDK is horrible www.usms.org/.../showpost.php other tips: 1) TEST yourself for a 25 SDK SDK = Streamline Dolphin Kick note how you started and the suit you wore 2) work to master SDK technique first, your greatest gains will come from improving your SDK technique SDK speed begins with a great push off and an excellent streamline the key to SDK is to get propulsion from both kicking directions watch videos of excellent SDKers have someone video you underwater 3) do speed sets to improve your SDK begin with 10, 15, & 25's work up to 37.5's & 50's work up to 62.5's, 75's, 87.5, & 100's 4) get in the habit of taking 3 or 4 SDKs off every wall in freestyle 5) compare your SDK speed to your freestyle, butterfly and backstroke speed develop a kick count strategy for each race How many SDKs will you take in each race 6) exercise to strengthen your legs and your jump 7) how's your body shaped the larger your body is the more drag it creates 8) hows your foot flexibility? FAST sdker's tend to have big flexible feet stretch your feet and ankles to improve your toe point work on your toe point with your feet pointing inward at about a 20 - 30 degree angle 9) retest your SDK speed if you're faster reconsider how many SDK's you'll use in each race. 10) Don't SDK to your detriment I've seen swimmers try to SDK in races but they were going slower than if they just popped up and started swimming 11) figure out what works best for you and do it Hey.. whats the best exercises of dolphin kick (backstroke and fly)? Which muscles you need to do be the best in it?.. Thanks