Article: Stretch your hands in front of you in a streamline position. Keep your feet and legs straight and together, and keep your core tense.  You should start off low enough in the water that you’ll be able to keep your whole body underwater while you execute the stroke. You might need to start off at a slight downward angle in order to achieve this, and it will probably take some practice. Be sure to breathe in fully before starting, since you’ll be under water for a while. You can do the dolphin stroke on your back, your front, or even your side, but when you’re learning it, it’s probably easier to start prone, with your face toward the bottom of the pool. Tilt your pelvis forward slightly to drive this motion. This part of the stroke is the backward kick, and it is meant to get your body into position.  Focus on achieving a full extension with your legs. Tilt your pelvis backward to drive this part of the stroke. This is the forward kick, which provides the stroke’s propulsion. Your legs should extend in front of your body line during this part of the kick. Feet, like a dolphin’s fins, generate much of the thrust in this kick. Fully extending your ankles can maximize this effect. This is an unusual position in daily life, but strong, flexible ankles will improve all of your swimming kicks, not only the dolphin.  In essence, you are pushing water, not only up and down, but also backward with this kick. Flexible, extended ankles are crucial to doing this effectively.  Strengthen and stretch your ankles by tracing the alphabet with your feet. Lie on your back in a comfortable position and write each letter, lowercase and uppercase, in the air with each foot. Don’t use the motion of your hips to stay underwater. Instead, control your depth using your arms. By keeping your arms in streamline position and pointing them slightly toward the bottom of the pool, you will resist the tendency of your body to float to the surface. The kick’s power is based in part on the insight that kicking underwater avoids the resistance created by turbulence and air at the surface.
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Push off the wall, keeping your whole body under water. Bend your knees slightly and extend your legs behind your body. Bring your legs forcefully forward. Extend your feet fully. Keep your body underwater.