Today I want to share with you some great drills to improve your dolphin kick. The dolphin kick is an incredible tool. Not only does it aid in butterfly, but it can also help you rocket off the wall in backstroke in freestyle. And for our breaststrokers out there, the single dolphin kick allowed on the pull down is a proven speed boost. Like any stroke or kick, you need to perfect how you perform your dolphin kick. Many swimmers try to initiate the kick from the knees. Where you really want to initiate from is your abs and hips. Check this SwimTechnique video out for what good dolphin kicking looks like.
As you watch the video, note the things that make this swimmer’s kick so effective.
- He is perfectly still in his upper body from the shoulder blades and on up.
- He initiates his kick from high up in his abs and it travels in whip like fashion down his body.
- His knees never bend to 90 degrees.
This first drill, AbBusters, is from Coach Stu Kahn, Davis Aquatic Masters. This particular drill will help you get the feel of driving the kick from your abdominal region.
The second drill is from GoSwim. I like the idea of combining breaststroke kick with dolphin kick for those who struggle with getting enough oomph out of that dolphin kick.
One of my favorites is vertical dolphin kicking. This sequence from GoSwim shows how to go from beginner level to mastering that tight compact dolphin kick. Here’s a key element to watch for. When you are doing vertical dolphin kicking in the deep end, look at the water around you. If you are throwing splashes in front and behind you, then you are not kicking correctly. Remember, we want to hold a tight core and keep the upper body locked down. Do so, and you will see rings of water around you. Keep that kick small, tight and fast!
This Caterpillar Drill by SwimLabs is a great way to feel the torso press in fly along with the hip action. You can read about the importance of your torso in fly on one of our previous postings here.
Lastly, I think kicking dolphin kick on your side is also a very good way to improve your feel for both the “up kick” and “down kick” in fly. Too often, when we kick with a board, we only emphasize the down kick (or feeling the top of your foot kick down on the water). When we kick dolphin on our back, same thing happens, we tend to feel the top of our foot kicking up and not feel the sole of our feet pressing down. Kicking on your side allows you to feel both sides of your feet press the water. This particular GoSwim drill has you doing a 360 rotation while dolphin kicking. If you find it too tough initially, try it with hands down by your side and then advance to the streamline position shown in the video.