A swimming drill that uses a kickboard to support the upper body while performing dolphin kick movements, allowing focused practice of the undulating body motion for butterfly stroke.
Hold a kickboard with both hands extended in front of you. Lie face down in the water with your body straight. Perform undulating movements with your entire body, creating a wave-like motion from your chest down to your feet while holding the kickboard steady.
Begin holding a kickboard with arms extended, lying face down in the water with body straight, and core engaged.
Continue the undulating motion while maintaining proper form and body position.
Create wave-like motion, engage your core, coordinate body movement, control the undulation
Poor body coordination, not engaging core, improper undulation, rushing the movement
Increase duration, add resistance, perform without kickboard, or increase speed.
Use larger kickboard, reduce duration, or practice in shallow water.
Stop if you experience fatigue, back pain, or breathing difficulties. Maintain proper form to avoid injury. This exercise requires good swimming ability and core strength.