How To Do A Dolphin Dive

  • By Sara McLarty
  • Published Aug 15, 2012
  • Updated Oct 31, 2013 at 6:12 PM UTC

Many triathlons start on land and require athletes to run into the water before swimming. This type of race start creates an opportunity to use dolphin dives—originally created by lifeguards to move quickly through ocean waves—to shave a little time off your swim while saving energy.

When viewed from shore, it looks like some athletes are using butterfly strokes at the beginning of the race. These athletes are actually diving through waves and gripping the bottom to propel themselves forward.

Step 1: Dive down as the wave approaches, leading with your hands. When your hands touch the bottom,
dig them into the sand and pull your body forward.

Step 2: Plant your feet on the bottom and launch your body out of the water.

Step 3: As your body arcs over the surface, swing your arms around to prepare for the next dive.

Step 4:
Push off and take a deep breath before diving under the next wave.

For further instruction, check out the video above.


FILED UNDER: Swim / Training TAGS:

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