Two Drills to Improve Your Butterfly Kick

Butterfly can be tough for newer swimmers to master, but these two drills can help you get super comfortable with the kick, which will support a strong overall butterfly stroke.

Drill 1: Kicking On Your Back

My very favorite drill is kicking on your back in streamline. It’s super simple but encourages your core to fire so that you can feel how the dolphin motion should work. It also makes for a super crunch workout that will build endurance and power in butterfly.

To do this drill, simply push off the wall on your back with your arms in streamline above your head. Then, kick dolphin kick on your back. Your core will probably start to burn after a little while—that’s your muscles working!

Drill 2: Kicking On Your Side

In the second drill, you’ll take that same motion to one side. Push off the wall on your side with the arm that’s closer to the bottom of the pool fully extended above your head. The other arm should rest comfortably at your side with your hand on your hip.

Execute a continuous dolphin kick while staying on your side. When you get to the end of the pool, switch sides and go back to the other end.

I like this drill because kicking on your side forces you to learn how to kick in both directions and understand how to whip your feet back and forth.

You can also do this drill while fully submerged for a more challenging drill and to improve your breath control.