Swimisodes – Dolphin Kick Freestyle – Michael Phelps swim technique


All right, that’s great body rotation. Body rotation needs more power. But the third law is really also important. That’s inertia. That means stroke rate basically. How do we keep our speed constant? We have really two ways of doing that. One is by kicking six beat kick, steady kick . And the other is by turning the arms over, faster, using it more like a propeller. So, how do we do that? We do it with dolphin kick. So, you’re gonna go dolphin kick free style, keeping one kick one stroke. So it’s… boom, boom, boom. You’re gonna up the stroke rate, keep up with the legs, head down, high elbow, all the other things. But this is to get the stroke rate up. We’re now gonna use a shoulder driven free style. All right. 10 metres, here we go. Dolphin free style. Ready! (Whistle blow)! One of the biggest challenges in swimming fast freestyle, is learning to turn the arms over quickly. Using dolphin kick with freestyle is the best race club drill to teach this important technique. The easiest way to learn this drill is by bending the arms in the recovery, as demonstrated by elite swimmer Lexie Kelly. The bent arm recovery enables a swimmer to get the hands back out in front more easily, and to keep the pull synchronized with the kick. It’s also better to do this drill for short bus of 10 to 25 metres at a time, and without taking a breath. With a rate over a hundred strokes per minute, Lexie keeps her head down, and pulls with a high elbow, to reduce frontal drag. Her fins increase propulsion as she snaps the kick down precisely as the hand enters the water creating a powerful motion. Looking forward under water makes this drill much more difficult to do. Ready(??) go! Chin down a little bit! Good!~ Good! You’re looking good! Over the top Getting accustomed to moving the arms quickly can begin with one of our favorite dryland boxing exercises called the wind-mill. Bent over, with her head down, Lexie swings her arms straight and fast in a circular motion. The boxing gloves add just enough weight to make this exercise more challenging. Full circle! Come on! Windmill! Make electricity! Come on!~ (Whistle blow!~) All right! Good job!~ Once you successfully done this drill with a bent arm, you can use a more advanced technique with a straight arm recovery. The work required to recover quickly with a straight arm is much greater than with a bent arm. But the increase in energy from this motion leads to a more powerful pull and kick. World champion Junya Koga gets tremendous distance per stroke by using this straight arm freestyle recovery with a faster stroke rate. Dophin kick free is a great technique that can be used to improve sprint freestyle. And it’s also being used by Olympic champion Michael Phelps to finish faster in his IM and freestyle races.

Comments 12

  • great video. im looking to do exactly what this drill teaches with my age groupers. do you recommend this for kids under 13?

  • The first law is inertia. The third law is law of equal and opposite reactions

  • I'm curious if you guys were putting this together before or after everyone realized Phelps was doing it to improve his finishes.

  • Michael Phelps defeats Ryan Lochte in 200 IM at the Arena Pro Swim.
    =>
    2016 Arena Pro Swim Series at Austin Men’s 200m IM A Final
    https://www.youtube.com/watch?v=Z3MsiX_G8gs

    Michael Phelps explains revolutionary new freestyle finish
    https://www.youtube.com/watch?v=XHjtJLu5F24

    2000 – 4x100m freestyle relay final at the Sydney Olympics.
    https://www.youtube.com/watch?v=3BLYeG3xGiM

  • Loved that video Mr. Hall, thanks for making it!

  • Michael Phelps has been finishing his IM and Freestyle races with Dolphin Kick freestyle, a swim technique we have been practicing at the Race Club for years.
    마이클 펠프스는 개인혼영과 자유형 경기에서 마지막 구간을 돌고래차기 자유형(Dolphin Kick freestyle) 영법으로 마무리해왔습니다. 레이스 클럽(the Race Club)에서는 이 돌고래차기 자유형기술을 수년째 연습하고 있습니다.
    All sprint freestylers use a high stroke rate.
    단거리 경기 선수들은 모두 빠른 어깨 돌리기를 구사합니다.
    Learning how to turn over the arms quickly is not always that easy.
    빠르게 팔 돌리는 법을 배우는 것이 말처럼 그렇게 쉽지는 않습니다.
    It takes strength, endurance and practice.
    힘, 끈기, 그리고 숙련이이 필요합니다.
    At The Race Club, we have used the dolphin kick freestyle swim technique to teach swimmers how to sprint faster.
    우리 레이스 클럽(The Race Club)에서는 선수들에게 빠르게 전속력으로 헤엄치는 법을 가르치는 데 돌고래차기 자유형(dolphin kick freestyle)을 사용해왔습니다.
    With this swim technique, the swimmer uses the freestyle pull timed precisely so the hand enters the water with the down kick of the dolphin kick.
    이 수영 기법을 구사할 때 선수는, 돌고래차기(dolphin kick)의 아래로 향해 차는 동작에 정확하게 맞춰 손이 물에 들어가도록, 자유형 젓기와 차기 동작의 시간을 맞춥니다.
    When synchronized with a strong dolphin kick, this technique enables the swimmer to move very fast.
    강한 돌고래차기와 동작 시간이 일치되면, 이 수영 기법은 선수가 굉장히 빠르게 헤엄칠 수 있게 합니다.
    When timed well, the dolphin kick forces the swimmer to use a faster pulling stroke rate.
    동기화가 잘 되면, 돌고래차기는 선수가 더욱 빠른 속도로 저을 수 있도록 힘을 실어줍니다.

  • 1
    00:00:00,400 –> 00:00:02,560
    All right, that's great body rotation.
    좋아요, 몸통회전 아주 잘 했습니다.

    2
    00:00:02,560 –> 00:00:05,060
    Body rotation needs more power.
    몸통회전에는 더 강한 힘이 필요합니다.

    3
    00:00:05,460 –> 00:00:08,600
    But the third law is really also important. That's inertia.
    하지만, 뉴튼 운동의 제 1 법칙인 관성도 또한 진짜로 중요합니다.
    (개리 홀 코치님의 실수. 제 3 법칙이 아닌, 제 1 법칙임)

    4
    00:00:08,600 –> 00:00:11,100
    That means stroke rate basically.
    기본적으로 이것은 팔젓기의 회전율을 의미합니다.

    5
    00:00:11,100 –> 00:00:12,780
    How do we keep our speed constant?
    어떻게 하면 일정한 속도를 유지할 수 있을까요?

    6
    00:00:12,780 –> 00:00:14,900
    We have really two ways of doing that.
    그렇게 하는 데에는 두 가지 방법이 있습니다.

    7
    00:00:14,900 –> 00:00:18,680
    One is by kicking six beat kick, steady kick.
    한 가지는 꾸준히 여섯 박자(6 beat kick)로 차는 것이고.

    8
    00:00:18,720 –> 00:00:22,580
    And the other is by turning the arms over, faster, using it more like a propeller.
    또 하나의 방법은 팔을, 마치 바람개비처럼 사용하여, 빠르게 돌리는 것입니다.

    9
    00:00:22,860 –> 00:00:23,880
    So, how do we do that?
    그렇다면, 우리는 어떤 방법을 취할까요?

    10
    00:00:23,900 –> 00:00:25,380
    We do it with dolphin kick.
    돌고래 차기를(dolphin kick) 합니다.

    11
    00:00:25,520 –> 00:00:30,180
    So, you're gonna go dolphin kick free style, keeping one kick one stroke.
    즉, 한번 찰 때, 한 팔을 저으면서, 돌고래차기 자유형을 하십시요.

    12
    00:00:30,200 –> 00:00:32,560
    So it's… boom, boom, boom.
    이렇게… 붕,붕,붕.

    13
    00:00:32,560 –> 00:00:34,720
    You're gonna up the stroke rate,
    팔 돌리는 속도를 높여서,

    14
    00:00:34,800 –> 00:00:39,140
    keep up with the legs, head down, high elbow, all the other things.
    다리 차기와 맞출 것입니다, 머리는 들지 않고, 팔꿈치는 높게 유지하고(high elbow), 기타 등등.

    15
    00:00:39,400 –> 00:00:41,220
    But this is to get the stroke rate up.
    하지만, 이 모든 것들이 팔 돌리기 속도를 높이기 위한 것이라는 것을 잊지 마십시요.

    16
    00:00:41,220 –> 00:00:44,340
    We're now gonna use a shoulder driven free style. All right.
    어깨 구동 자유형(a shoulder driven free style)을 하는 것입니다. 아시겠죠?

    17
    00:00:44,340 –> 00:00:45,899
    10 metres, here we go.
    10 미터, 시작합니다.

    18
    00:00:45,900 –> 00:00:48,340
    Dolphin free style. Ready! (Whistle blow)!
    돌고래 자유형. 준비! (휘파람 붐)!

    19
    00:00:54,240 –> 00:00:59,900
    One of the biggest challenges in swimming fast freestyle, is learning to turn the arms over quickly.
    자유형으로 빠르게 헤엄치는 데 있어 가장 어려운 것 중의 하나는 팔을 빨리 돌리는 법을 배우는 것입니다.

    20
    00:01:00,100 –> 00:01:05,840
    Using dolphin kick with freestyle is the best race club drill to teach this important technique.
    돌고래 차기를 하면서 하는 자유형은 이 중요한 기술을 가르치는 데 있어 가장 적합한 레이쓰 클럽 훈련입니다.

    21
    00:01:07,240 –> 00:01:14,680
    The easiest way to learn this drill is by bending the arms in the recovery, as demonstrated by elite swimmer Lexie Kelly.
    최상급 수영선수인 렉시 켈리가(Lexie Kelly) 보이는 본때처럼, 이 훈련을 쉽게 하는 방법은 되돌릴 때에 팔을 구부리면서 하는 것입니다.

    22
    00:01:15,380 –> 00:01:23,120
    The bent arm recovery enables a swimmer to get the hands back out in front more easily, and to keep the pull synchronized with the kick.
    구부려서 팔을 되돌리면, 선수는 더 쉽게 손을 뒤에서 밖으로 향했다가 앞으로 되돌릴 수 있어서, 팔 젓는 것을 차기에 맞추어 동기화할 수 있게 됩니다.

    23
    00:01:23,680 –> 00:01:30,860
    It's also better to do this drill for short bus of 10 to 25 metres at a time, and without taking a breath.
    또한 이 훈련은, 숨을 참으면서, 한 번에 10에서 25 미터 정도의 짧은 거리만 하는 것이 낫습니다.

    24
    00:01:31,540 –> 00:01:38,960
    With a rate over a hundred strokes per minute, Lexie keeps her head down, and pulls with a high elbow, to reduce frontal drag.
    분당 100 번이 넘는 팔 젓기를 하면서도 렉시는, 앞 방향 저항을 줄이기 위해, 머리를 들지 않고, 팔꿈치를 물 가까이 유지하면서(high elbow catch) 젓습니다.

    25
    00:01:39,540 –> 00:01:47,380
    Her fins increase propulsion as she snaps the kick down precisely as the hand enters the water creating a powerful motion.
    끼고 있는 물갈퀴(오리발, fin)로 강력한 움직임을 만들어 내어, 손이 물에 들어가는 순간에 정확히 맞추어, 아래로 차는 동작에 스냅을 주면서, 추진력을 늘리게 됩니다.

    26
    00:01:47,860 –> 00:01:52,260
    Looking forward under water makes this drill much more difficult to do.
    물 속에서 앞을 보면, 이 훈련을 더욱 더 어렵게 할 수 있습니다.

    27
    00:01:53,980 –> 00:01:54,980
    Ready(??) go!
    준비, 시작!

    28
    00:01:55,500 –> 00:01:56,700
    Chin down a little bit!
    턱을 약간 더 가슴쪽으로 당기세요!

    29
    00:01:56,820 –> 00:01:57,840
    Good!~
    좋아요!~

    30
    00:01:58,340 –> 00:01:59,820
    Good! You're looking good!
    좋아! 좋아 보여요!

    31
    00:01:59,820 –> 00:02:00,700
    Over the top
    팔을 위로 넘겨서

    32
    00:02:00,760 –> 00:02:07,700
    Getting accustomed to moving the arms quickly can begin with one of our favorite dryland boxing exercises called the wind-mill.
    팔을 빨리 움직이는 것에 익숙해지는 것은, 우리가 좋아하는 육상 훈련인, 바람개비(풍차, windmill)라고 부르는 권투 훈련으로 시작할 수 있습니다.

    33
    00:02:07,820 –> 00:02:14,160
    Bent over, with her head down, Lexie swings her arms straight and fast in a circular motion.
    허리를 굽히고 머리는 들지 않은 채로, 렉시는, 원을 그리며, 팔을 똑바로 빠르게 돌립니다.

    34
    00:02:14,620 –> 00:02:19,080
    The boxing gloves add just enough weight to make this exercise more challenging.
    이 훈련이 조금 더 어려울 정도의 무게만 추가하여 권투장갑을 낍니다.

    35
    00:02:19,380 –> 00:02:20,820
    Full circle! Come on!
    둥그렇게! 빨리!

    36
    00:02:21,100 –> 00:02:23,740
    Windmill! Make electricity! Come on!~
    바람개비! 전기를 맹글어! 빨리!~

    37
    00:02:24,960 –> 00:02:26,220
    (Whistle blow!~)
    (휘파람!~)

    38
    00:02:26,800 –> 00:02:28,160
    All right! Good job!~
    좋아! 잘 했어요!~

    39
    00:02:28,160 –> 00:02:31,520
    Once you successfully done this drill with a bent arm,
    일단 팔을 굽혀서 이 훈련을 해냈다면,

    40
    00:02:31,520 –> 00:02:35,420
    you can use a more advanced technique with a straight arm recovery.
    더 어려운 기술인, 팔을 되돌릴 때, 쭉 펴서(straight arm recovery) 이 훈련을 할 수 있습니다.

    41
    00:02:35,820 –> 00:02:41,020
    The work required to recover quickly with a straight arm is much greater than with a bent arm.
    팔을 굽혀서 할 때보다, 펴서 빠르게 되돌릴 때가 훨씬 더 힘들지만,

    42
    00:02:41,300 –> 00:02:46,440
    But the increase in energy from this motion leads to a more powerful pull and kick.
    이 움직임에서 비롯된 에너지의 증가는 더욱 강력한 젓기와 차기로 이어집니다.

    43
    00:02:46,560 –> 00:02:54,660
    World champion Junya Koga gets tremendous distance per stroke by using this straight arm freestyle recovery with a faster stroke rate.
    세계 챔피언인 준야 코가((古賀淳也, Koga Junya)는 팔을 뻗어 되돌리는 자유형 기술로, 빠르게 팔을 저으면서도, 저을 때마다 엄청난 거리를 갑니다.

    44
    00:02:54,940 –> 00:02:59,800
    Dophin kick free is a great technique that can be used to improve sprint freestyle.
    돌고래 차기 자유형은, 자유형 전력질주를 향상시킬 수 있는 훌륭한 기술입니다.

    45
    00:03:00,080 –> 00:03:08,060
    And it's also being used by Olympic champion Michael Phelps to finish faster in his IM and freestyle races.
    또한 마이클 펠프스도 개인혼영과 자유형 경기에서 이 기술로 더 빠르게 끝냅니다.

  • i was practicing two dolphin and one stroke. it will be a challenge. i will add to my programme. thank you sir.

  • Keep making videos like this! Maby the next one could be a breaststroke video?

  • This is a fun drill and it definitely has improved arm stroke rate. I use Zoomers and Sporti Webbed gloves for a more intense workout. Imho, more drill variety makes for better orthodox technique, but also adds a fun factor. So many young swimmers are bored to death and exit swimming after high school because of the traditionalist regimentation. Older swimmers like me (58) keep adding variation because no one cares about us anyway!

  • If this is so great, please explain why I should not swim like that always 😉

  • so what is up, are they using the dolphin kick now when they race in freestyle, if not why not? free style is what it says it is, right? Swim any way you want to?

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