Championship Productions Blog

Archives by Tag 'Vertical Kicking'

Train Swimmers to Burst with their Entire Body!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

University of Wisconsin head men’s and women’s coach, Whitney Hite, shows you his version of the “Vertical Dolphin Kick.” This drill will help swimmers learn to use their entire body to generate power, and also serves as a great workout for athletes needing to strengthen their core.

Vertical Dolphin Kick

Drill Summary: Swimmers get to a spot in the pool where they can vertical kick without having to worry about hitting the bottom. This drill can be completed in two ways: 30 second technique mastering and 6 second bursts. For the technique, focus on keeping the hands crossed over the chest and kicking with a dolphin motion. Make sure to use the hips and as much of the chest as possible to kick. In the 6 second bursts, try to get at least 18 kicks in.

This video came from Championship Productions’ video “Championship Stroke Breakdown Series: Backstroke Breakdown.” Browse through other Swimming & Diving videos online at!

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Discover the Importance of the “Fifth Stroke”!

By nate.landas - Last updated: Thursday, October 31, 2013

Ian Pope explains the proper technique for the “underwater fly kick” off the start and turns including whole-body movement, snap of the tail, head in-line with spine and a vertical kicking drill. This is an excellent video showing Ian Pope’s instructional techniques for coaching both elite swimmers and age groupers.

The “fifth stroke” is most effective in the backstroke and you will learn how it can add propulsion.

Watch and learn more valuable tips from an additional clip of Ian Pope’s Swimming Down Under: Backstroke. See other high quality Backstroke Videos in our massive Swimming DVD collection!


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