Swimming Drill Demonstration
The backstroke turn is executed by rolling over onto your front on the last stroke into the wall, drop your head down towards the knees and lift the hips and feet upwards as you rotate. Plant your feet on the wall and drive off with both legs. Push off underwater on your back with your arms stretched out in a streamlined position hugging your ears. After the push off execute a dolphin leg kick for approximately five seconds or up to a maximum of fifteenmetres within the laws of swimming. The dolphin leg kick is found to be more powerful than a traditional split kick. The dolphin leg kick provides greater power by keeping the feet together and creating good undulation with the legs whilst underwater.