Underwater Dolphin Kicking: An Introduction

In this article, we’ll provide advice, drills, hacks and tips as an introduction to underwater dolphin kicking.

Introduction: The underwater dolphin kick is a fast and powerful underwater technique.

• It has become an increasingly important swimming skill, playing a key part in the development of butterfly, backstroke and freestyle starts and turns.
• Many coaches refer to underwater dolphin kicking as the ‘fifth stroke’.
• Many of the world’s top swimmers regularly practise and develop their underwater dolphin kicking technique during training.
• Underwater dolphin kicking is a key individual medley skill and should be a key part of every competitive swimming programme.

Underwater dolphin kicking drills

The key components for an effective underwater dolphin kick are:

• An underwater dolphin kick is performed in a tight streamlined position, to reduce drag.
• The swimmer assumes a streamlined position and should engage their core. (see engaging your core below)
• Legs are together and feet are in a pointed (plantar flexion) position. This reduces drag and places the feet in the optimum position for maximum propulsion.
• Swimmers need to focus on their breathing technique (see trickle breathing below)
• Some swimmers find it easier learning a new underwater dolphin kicking drill, on their back.
• It may be beneficial for younger or less experienced swimmers to wear fins while they master these drills and progressions.

How to perform an underwater dolphin kick

• Swimmers need to focus on undulating their body from their chest, through their hips and their legs.
• Swimmers start the undulation cycle by pressing downwards with their chest, which raises their hips, which in turn lowers their legs. (see diagram above)
• Please note that the downward leg kick provides the main propulsive force.
• Swimmers complete the undulation cycle by raising their chest, which lowers the hips, which in turn naturally raises their legs. (see diagram above)

Vertical underwater dolphin kicking

Introduction: Vertical underwater dolphin kicking is a great drill for improving ankle flexibility.

How to perform this drill: Swimmers need to be in water deep enough for them to vertically kick without touching the bottom of the pool.

• They should adopt a vertical body position in the water.
•  While performing a steady underwater dolphin kick.
• They fold their arms across their chest.
• While keeping their chin level with the surface of the water.
• Swimmers may wish to use fins while learning this drill.

 Variations: Swimmers can increase the intensity of their underwater dolphin kick if required, in three stages

1: By raising their shoulders out of the water.

2: By raising their hands and forearms out of the water.

3: By raising their arms out of the water, in a streamline position.

 Vertical underwater dolphin kicking – shooters drill

Introduction: A diving pit or a pool with a deep end, is a great place for a swimmer to learn and practice vertical underwater dolphin kicking.

How to perform this drill: Swimmers should sink to the bottom of the pool.

• Then adopt a streamlined position and perform vertical underwater dolphin kicking, to shoot through the water to the surface.
• Once mastered swimmers should try to increase the speed of their kicks.

Underwater dolphin kicking – introduction drill

Introduction: An introductory drill to underwater dolphin kicking.

How to perform this drill: From a push and glide, about half a metre under the surface, from the pool end.

• The swimmer performs underwater dolphin kicking for five downward kicks.
• Once mastered swimmers should try to increase the speed of their kicks.

Underwater dolphin kicking – development drill

Introduction: A progression which further develops and maintains an effective underwater dolphin kick.

How to perform this progression: From a push and glide from the end of the pool, about half a metre under the surface, the swimmer will perform underwater dolphin kicking for 15m.

• A sinker or rubber brick on the bottom of the pool at 15m will aid this progression.
• Ensure the swimmer gradually increases their kicking speed.
• Swimmers should count the number of underwater dolphin kicks it takes them to reach 15m.
• 15m is the maximum distance a swimmer can travel underwater after a start or a turn.
• Once mastered swimmers should be timed performing this drill.
• This will give them valuable feedback on the effectiveness of their underwater dolphin kicking.
• For effective underwater dolphin kicking, swimmers need to ensure that their kicks are not too deep or too shallow.
• A too deeper kick creates drag, and a too shallower kick doesn’t produce enough propulsion.
• By timing this drill, adjustments can be made to achieve a great underwater dolphin kick.
• Ensure the swimmer is performing trickle breathing, to help them complete this progression. (see trickle breathing below)

Corkscrewing

Introduction: A further progression which develops and maintains an effective underwater dolphin kick, by the introduction of ‘corkscrewing’ through the water.

• Corkscrewing is a technique sometimes used by swimmers to correctly position themselves during the transition phase following a turn.

How to perform this progression: From a push and glide from the end of the pool, about half a metre under the surface.

• The swimmer performs a ‘corkscrew’ dolphin kick, by kicking three underwater dolphin kicks on their front, three underwater dolphin kicks on their right-hand side, three underwater dolphin kicks on their back, three kicks underwater dolphin kicks on their left-hand side, repeat for a length of the pool.
• Swimmers should breathe by coming to the surface whilst on their back.
• Once mastered, resistance can be added by the swimmers folding their arms above their heads.
• Further resistance can be added by the swimmers crossing their arms across their chest.
• Ensure the swimmers are performing trickle breathing, to help them complete this progression. (see below)

Sprint drill

Introduction: An excellent progression for developing and maintaining speed while underwater dolphin kicking.

How to perform this progression: Over two lengths/laps (50m) with a sinker or rubber brick at 15m at the bottom of the pool.

• From a push and glide from the pool end, about half a metre under the surface, the swimmer will perform underwater dolphin kicking for 15m as fast as possible
• At 15m the swimmer should rise to the surface and swim freestyle easily to the end of the pool, then perform a tumble turn, then again swim easily for a further 10m.
• At the next 15m mark the swimmers sprint freestyle to the pool end
• Ensure the swimmers are performing trickle breathing, to help them complete this progression.

Shooters drill

Introduction: An excellent progression for further developing and maintaining speed while underwater dolphin kicking.

How to perform this progression: From a push & glide at the end of the pool, in a streamlined prone position, about half a metre under the surface.

• The swimmer performs ten underwater dolphin kicks at maximum speed, then rises to the surface and sprints the remainder of the length (25m)
• The underwater dolphin kicks need to be performed as quickly as possible
• The breakout needs to be shallow enough to allow a smooth transition into a sprint freestyle stroke.
• Ensure the swimmers are performing trickle breathing, to help them complete this progression.

Underwater Dolphin Kicking Relay

To introduce swimmers to developing a fast and powerful underwater dolphin kicking technique.

Teams of swimmers race one another, by performing underwater dolphin kicking for half a length of the pool.

Two or more teams, of two to eight swimmers, of roughly the same ability and speed.

Two rubber bricks/sinkers and poolside marker at half-way.

• All swimmers start in the water
• Two rubber bricks/sinkers need to be placed at half-way. One on each side of the lane.
• A poolside marker needs to be placed at half-way, to help ensure that the rubber bricks/sinkers are correctly positioned.
• Each team needs to position a swimmer at both ends of the pool, and at both sides of the lane in the middle of the pool.
• If there are more than four swimmers per team, the fifth swimmer joins the swimmer at the starting end of the pool, the sixth swimmer joins the swimmer at the right-hand side in the middle of the pool, the seventh swimmer joins the swimmer at the other end of the pool and the eight swimmer joins the swimmer at the right-hand side in the middle of the pool. (see diagram above)

• From the starting end of the pool, the first swimmer performs a push and glide into an underwater dolphin kick, DOWN THE RIGHT-HAND SIDE OF THE POOL.
• They proceed to half-way, where they change to the second swimmer by touching hands
• The second swimmer performs underwater dolphin kicking to the other end of the pool.
• The third swimmer performs underwater dolphin kicking to the middle of the pool, DOWN THE RIGHT-HAND SIDE OF THE POOL
• The fourth swimmer in the middle of the pool underwater dolphin kicks back to the starting end of the pool.
• The winning team being those who complete the required number of underwater dolphin legs the quickest.

Safety message: Please ensure that the swimmers are fully briefed and understand what is expected of them during the relay. Remember safety first.

Trickle breathing development – poolside/deck

Introduction: This progression introduces the swimmer to trickle breathing, which aids the development of an effective breathing pattern.

• A common freestyle breathing fault is for swimmers to hold their breath while their face is in the water, and then inhale and exhale quickly while their face is out of the water.
• This establishes an irregular, shallow breathing pattern, which is ineffective at supplying the oxygen that is required to the muscles and organs during training and competition.
• Trickle breathing ensures the swimmer develops a deeper more efficient breathing technique, which requires the swimmer to take a large quick breath, then slowly exhaling in the water via their nose or their mouth
• This technique also enables swimmers to stay longer underwater while performing underwater dolphin kicking during their starts and turns.

How to perform this drill: This drill should be practised, in a group on poolside/deck.

• Ensure the swimmer finds a safe space on the poolside/deck, away from the pool’s edge.
• The swimmer should take a large quick breath, which completely fills their lungs, then to put their hands up.
• Ensure the swimmer breathes out very slowly, via their nose or mouth (‘trickle’ breathe) until they have no breath left, when that happens they should lower their hand.
• The coach should time this progression, to demonstrate to the swimmer that by adopting trickle breathing, that they have enough time to perform either underwater dolphin kicking or bilateral breathing efficiently.

Trickle breathing development – in the pool

Introduction: The next trickle breathing progression is to further develop an effective breathing pattern.

• How to perform this progression: For this progression, the swimmer from a push & glide from the end of the pool performs a slow and smooth freestyle.
• Ensuring that when breathing, they take a large quick breath, which completely fills their lungs.
• They then slowly let out their breath in the water via their nose or their mouth – ‘trickle breathe’, as they swim.
• The swimmer should count how many strokes they can comfortably swim before they need to take a breath, which will help them prepare for the next progression.
• Repeat for one length for the pool (25m)
• Once mastered the swimmer can practice trickle breathing, while underwater dolphin kicking.

How to engage your core

Engaging your core muscles ensures they are correctly aligned, to help support and perform certain swimming drills and skills effectively. To engage their core, swimmers should continue to breathe normally. They should then tighten/contract their stomach muscles while drawing their navel towards their spine.

To effectively engage their core whilst performing underwater dolphin kicking, swimmers should develop their core strength. Swimmers should perform core development training exercises such as crunches and planks as a regular part of their dryland/ land training programme.

We have produced a related article, on developing your swimming core. Which you can view by clicking this link: developing your swimming core

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Fins – Junior

Many of our younger and less experienced swimmers use Cressi Light Fins, as they find them light, comfortable and ideal for kicking training.

• Cressi fins designed specifically for the pool and for training
• The short blade is made from highly reactive and light materials to guarantee agile and not very tiring, but still effective kicking
• The length of the blade and the materials used have been studied to enable perfect muscle training, without ever causing painful cramps
• Ultra-durable
• Lightweight, ideal for travel

Fins – Senior

Many of our senior and more experienced swimmers use Finis Zoomer Gold fins, as they find them comfortable and ideal for developing their leg speed.

• Forward Propulsion Hydro Channels Efficiency propels you forward
• Short Blade Promotes shorter and faster kicks
• Fitness Oriented Fin Increases leg strength and builds cardiovascular conditioning
• Fluid Separator Allows the foot to easily slice through the water
• Flex Box Catches water on the up kick, targeting and strengthening hamstrings and glutes.

Takeaway

The underwater dolphin kick is a fast and powerful underwater technique. It has become an increasingly important swimming skill, playing a key part in the development of butterfly, backstroke and freestyle starts and turns.

• Many coaches refer to underwater dolphin kicking as the ‘fifth stroke’.
• Many of the world’s top swimmers regularly practise and develop their underwater dolphin kicking technique during training.
• Underwater dolphin kicking should be a key part of every competitive swimming programme.

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The Competitive Swimming Exchange – Facebook Group

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• In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.

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