Swimming
Butterfly Body Dolphin
Butterfly Body Dolphin is a swimming drill that practices the chest-to-feet wave used in butterfly without an arm pull. It trains trunk control and coordinated dolphin kicking.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Float face down at the surface with your arms resting by your sides.
- Press your chest gently downward.
- Let the wave travel through your hips.
- Flick your feet downward together with a small, natural bend in your knees.
- Repeat the wave smoothly to move forward.
- Finish by taking hold of the wall.
Form cues
- Look toward the pool bottom.
- Keep your ankles loose.
- Stay long through your waist.
Common mistakes
- Kicking only from the kneesStart the motion in your chest so your legs follow the body wave rather than pedaling independently.
- Exaggerating the back archReduce the wave's size so your lower back does not repeatedly bend to its limit.
- Chasing speedSlow the rhythm until each wave flows continuously instead of becoming a series of rushed kicks.
Safety
Fatigue or prolonged breath-holding while face down can lead to breathing distress and drowning. Forceful, repeated arching can also strain your lower back.
- Practice in a lifeguarded pool with a clear path to the wall.
- Roll onto your back whenever you need a breath; never hyperventilate or force a breath hold.
- Begin with short distances near support, stopping before fatigue makes it difficult to recover your breathing.
- Stop if you develop back pain, dizziness, or unusual shortness of breath.
If you cannot comfortably float face down and turn over to breathe, learn those skills before attempting this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–15 meters
- Rest
- 45 sec
Pause for breaths as needed; the distance is not an underwater or breath-holding target.