Monofin Technique

The monofin is a swimming aid which has been growing in popularity. In addition to providing a great full-body workout for any swimmer, a monofin can provide valuable technical help to a competitive swimmer. Proper use of a monofin will improve a swimmer's understanding of streamline, his dolphin-kicking technique, as well as increase a swimmer's kicking efficiency.

  1. Attaining Proper Streamline

    • Achieving a proper streamlined form will be essential in using your monofin effectively. All future kicks will be for naught if you do not first ensure that you are in the ideal position to propel yourself through the water. Extend your arms above your head. You should feel as if you are about to dive into the water, only instead of your hands coming together palm-to-palm, you should have your hands one-over-the-other, with the palm of one hand over the back of the other hand. Your head should be tucked down throughout the kicks. You do not want to be looking up and forward in the direction you are going, rather looking down below you so that your head and neck form a smoother line, allowing you to pass through the water more-easily.

    Kicking Through the Water

    • The first kick is going to be your upkick, in which you bring the monofin up above your body. Flex your quadriceps muscles to bring your legs up above you. Be sure to keep your toes pointed. Failure to keep your toes pointed will lead to diminished return from the thrust provided by your monofin.

      Thrust down with your quadriceps to provide forward motion. This downward stroke is going to be the most powerful stroke in your motion, so it is important to get it right. As your feet are driven down, the natural movement of the wave-like undulation of your body should lead to your hips being raised upwards.

      Providing the thrust for your upward lift of the legs will now be easier, as you can use your hips to help drive your monofin back up. Driving your hips down while flexing your quadriceps will help you to push the monofin against the resistance with more force.

      Optimal technique is not about simply kicking up and down as fast as you possibly can. You will get far more out of your monofin, both in terms of technical improvement and in speed achieved, with a more balanced and consistent stroke. You should be looking to achieve a pace of kicks which you can maintain at a steady rate, as opposed to attempting to kick as hard as you possibly can. Once you've reached this steady pace, you can let the natural undulations of your body to help provide extra thrust, as opposed to sheer force, helping you to conserve massive amounts of energy.