How to Breakdance | Dolphin Dive / Backwards Worm

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August 25, 2024 In Break Dance

Breaking, also known as breakdancing, is a dynamic and expressive dance form that originated in the 1970s as part of hip-hop culture. It comprises various elements, including toprock, downrock, power moves, and freezes. One particularly impressive move that combines elements of power and flow is the Dolphin Dive, also known as the Backwards Worm. This blog post will guide you through the process of learning and perfecting this eye-catching move.

Introduction to the Dolphin Dive

The Dolphin Dive, or Backwards Worm, is a versatile move that can be used in various contexts within a breaking routine. It’s particularly useful for:

  • Get-downs (transitioning from standing to floor work)
  • Transitions between different elements of your round
  • Adding flair to your footwork sequences

The move mimics the fluid, undulating motion of a dolphin or the reverse movement of a worm, hence its two common names. When executed properly, it creates a smooth, wave-like motion that flows from the dancer’s chest to their feet.

Safety First

Before we dive into the technicalities of the move, it’s crucial to address safety:

  • Master the basics first: Ensure you’re comfortable with top rocks, basic footwork, and basic freezes before attempting this move
  • Practice in an open space: Make sure you have enough room to move without obstacles
  • Take it slow: Don’t rush the learning process; gradual progression is key to avoiding injuries
  • Listen to your body: If something hurts or feels uncomfortable, stop and reassess

Remember, breaking is a physically demanding dance form. Always warm up properly before practicing and cool down afterward.

Breaking Down the Dolphin Dive

Let’s break down the Dolphin Dive into its core components:

1. The Starting Position

  • Begin in a push-up position
  • Keep your arms straight and your core engaged
  • Balance on one foot, with the other foot slightly raised

2. The Drop

  • Lower your chest to the floor first
  • Allow the rest of your body to follow in a wave-like motion
  • Keep your body arched for a smoother, more fluid appearance

3. The Recovery

  • Push up with your arms
  • Lift your hips and legs
  • Return to the starting push-up position

Step-by-Step Learning Process

Step 1: Practicing the Basic Motion

  • Start in a push-up position with one foot raised
  • Lower your chest to the ground
  • Let the rest of your body follow, creating a wave-like motion
  • Practice this repeatedly until the motion feels smooth and controlled

Step 2: Adding the Jump

  • From a standing position, jump up slightly
  • As you come down, place your hands on the floor
  • Drop your chest first, then let your body follow
  • Focus on creating a smooth, controlled descent
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Step 3: Perfecting the Timing

  • Work on the timing between your jump and your hand placement
  • Aim for a fluid transition from the jump to the floor

Step 4: Increasing Height and Power

  • As you become more comfortable, try jumping higher
  • Use the increased height to create a more dramatic arc in your body

Common Mistakes and How to Avoid Them

  • Belly flopping: Remember to drop your chest first, not your whole body at once
  • Lack of body control: Practice the basic motion slowly to build muscle memory
  • Insufficient arch: Keep your body curved for a smoother, more visually appealing motion
  • Rushing the move: Take your time to execute each part of the move precisely

Advanced Variations

Once you’ve mastered the basic Dolphin Dive, you can explore more advanced variations:

Handstand Dolphin Dive

  • Start in a handstand position
  • Control your descent, leading with your chest
  • This variation requires significant upper body strength and control

Multiple Dolphin Dives

  • Perform multiple dives in succession
  • This requires excellent control and timing

Power Swipe to Dolphin Dive

Incorporating the Dolphin Dive into Your Sets

The Dolphin Dive is a versatile move that can be incorporated into your breaking routine in various ways:

  • As a get-down: Use it to transition from top rock to floor work
  • Within footwork sequences: Add it to your existing floor work for variety
  • As a standalone power move: Use it to punctuate your set or battle round
  • In combinations: Pair it with other moves like sweeps, freezes, or power moves

Building the Necessary Strength and Flexibility

To execute the Dolphin Dive effectively, you’ll need to develop specific areas of strength and flexibility:

Upper Body Strength

  • Push-ups: Regular, diamond, and decline variations
  • Planks: Hold for increasing durations
  • Handstand practice: Against a wall for safety

Core Strength

  • Hollow body holds
  • V-ups
  • Russian twists

Back Flexibility

  • Cat-cow stretches
  • Cobra pose
  • Bridge pose

Shoulder Mobility

  • Arm circles
  • Shoulder dislocates with a resistance band
  • Wall slides

Regular practice of these exercises will not only improve your Dolphin Dive but also enhance your overall breaking abilities.

The Importance of Flow and Musicality

While mastering the technical aspects of the Dolphin Dive is crucial, it’s equally important to perform it with flow and musicality:

  • Practice to music: This will help you internalize the rhythm and timing
  • Focus on smooth transitions: Work on flowing in and out of the move seamlessly
  • Listen to the music: Try to hit accents or specific beats with your Dolphin Dive
  • Experiment with speed: Adjust the speed of your Dolphin Dive to match different tempos

Mental Preparation and Visualization

Learning a new breaking move isn’t just about physical practice. Mental preparation plays a crucial role:

  • Visualize the move: Spend time imagining yourself performing the perfect Dolphin Dive
  • Break it down: Mentally rehearse each step of the move
  • Stay positive: Believe in your ability to master the move
  • Embrace the process: Enjoy the journey of learning and improving

Preserving and Respecting Hip-Hop Culture

As you learn and practice the Dolphin Dive, it’s important to remember the cultural context of breaking:

  • Educate yourself: Learn about the history and culture of hip-hop and breaking
  • Respect the pioneers: Acknowledge those who developed and popularized these moves
  • Share knowledge responsibly: If you teach others, ensure you’re passing on accurate information and proper technique
  • Contribute positively: Use your skills to uplift the breaking community and hip-hop culture as a whole
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Conclusion

The Dolphin Dive, or Backwards Worm, is a captivating move that can add flair and dynamism to your breaking repertoire. While it may seem challenging at first, with consistent practice, proper technique, and patience, you can master this impressive maneuver.

Remember to approach your learning process safely and systematically. Start with the basics, focus on proper form, and gradually increase the complexity and power of your execution. Don’t be discouraged by initial difficulties – every great breaker started as a beginner.

As you work on perfecting your Dolphin Dive, keep in mind that breaking is about more than just individual moves. It’s about self-expression, creativity, and being part of a vibrant cultural movement. Use the Dolphin Dive as a tool to enhance your overall dance, not as an end in itself.

Whether you’re practicing in a studio, a park, or your living room, stay dedicated to your craft and keep pushing your limits. With time and effort, you’ll be incorporating smooth Dolphin Dives into your sets, impressing your crew, and maybe even winning some battles.

Keep practicing, stay inspired, and most importantly, have fun! Remember, every time you dance, you’re not just performing moves – you’re helping to keep the culture of hip-hop alive and thriving. So get out there, start diving, and make some waves in the breaking world!

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