Check out what Russell Mark, biomechanics coordinator for the USA Swimming team, has to say about the dolphin kick—a must-have skill if you’re looking to ’fly past the competition.
Dolphin Kick Technique
1. Start your body wave from your chest.
Mark: Keep your upper body fairly still. Don’t overdo the motion so it causes a bend in your shoulders or waist.
2. Move the wave through the core/midsection of your body.
Mark: The core helps build force that eventually culminates in your toes.
3. Once your legs are fully extended, snap your feet together
Mark: Try to keep your feet together throughout the kick, so you can snap them together to make the whip.
• It’s a whole body movement; don’t just kick from your knees.
• Having good ankle and lower back flexibility will positively affect the amplitude of your kick.
• Balance how far you go under water with how good your kick is. Don’t deprive your body of oxygen so much that you can’t swim the remaining length.
• To prevent fatigue, maintain a constant frequency with your kick.