The Fifth Stroke part III – Dolphin Kick

There isn’t an elite swimmer out there that doesn’t excel in what we call The Fifth Stroke or dolphin kick. Many are talented kickers, but all fast swimmers work their kick a lot. Dolphin kick not only requires tremendous leg strength, it demands the whole body to move to create maximum propulsion.In order to become a faster swimmer, the dolphin kick deserves a lot of training attention. In short course, for good kickers, the underwater dolphin kick is more a part of the backstroke race than is the backstroke swim itself. So one needs to train using this technique often to improve the backstroke races. Of course, with this technique a swimmer can improve in all four strokes, butterfly, backstroke, breaststroke and freestyle. That is why the dolphin kick is called the Fifth Stroke.
In this third #swimisodes on The Fifth Stroke, we examine how to kick dolphin kick on your back and why it helps develop on faster swim kick. Olympic gold medalist Roland Schoeman has an extremely powerful and fast dolphin kick. He trains considerably using this technique, both with fins and without fins. Although he works the up kicks very hard, providing about 80% of the total propulsion, Roland is careful to quickly pull the feet downward firmly after each up kick. Doing so, he avoids excessive frontal drag from the feet not pointing backward and he creates a bigger vortex, augmenting the propulsive force of the following up kick. Basically, the turbulent water going back and propelling a swimmer forward from their powerful up kick can be used on the less powerful down kick, if it is a quick and technique efficient kick. It may be easier for you to use the dolphin kick backstroke technique with a nose clip to avoid water going up the sinuses. Practicing dolphin kick underwater on your back is a great swim technique to improve your backstroke, as well as all four of the other strokes.

Watch The Fifth Stroke Part I

Watch the Fifth Stroke Part II

6 Responses to The Fifth Stroke part III – Dolphin Kick

  1. lee

    just curious about whether there is any advantage of using dolphin kick during freestyle??

     
  2. Frank

    What dry land excercises are good for increasing leg strength so the kick is more powerful

     
  3. Pingback: Swimisodes - Butterfly - The Fifth Stroke Part 2 | The Race Club

  4. Pingback: Swimisodes - Butterfly with Roland Schoeman - Part 1 | The Race Club

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