Underwater Kick Propulsion Drills

This group of drills will help you focus on improving your underwater dolphin kick propulsion. They range from basic to more advanced so you can progress through the drills as you get more comfortable.

Vertical Kick

Vertical kick is an excellent way to learn how to create more propulsion with your kick because if you don’t, you’re going to sink while doing the drill. You have to “hold” water with your feet, kick fast, and kick through an effective range of motion.

To do this drill, go vertical in deep water and start doing dolphin kick with your arms crossed at your chest. You can increase the challenge by lifting your arms out of the water. The more you lift them up, the more difficult staying afloat will be and the stronger you’ll need to kick.

Flipper Kick

Creating a lot of propulsion requires that you kick through an effective range of motion and kick fast. Doing both at the same time can be difficult. The purpose of flipper kick is to encourage you to do both skills. It’s particularly effective because this drill provides objective feedback.

To do this drill, sit up slightly on the surface of the water while on your back and do an aggressive dolphin kick. Your goal is to create as much of a splash as possible and sustain that splash. The only way to do so is to kick fast through a big range of motion. The more bubbles you produce, the more effective your kick.

Streamline Dolphin Kick on Your Back at the Surface

Many swimmers struggle to do a strong dolphin kick behind their body. This is typically both a skill and strength issue. Streamline dolphin kick on your back at the surface can help with both.

To do this drill, get into streamlined position on your back and start doing dolphin kick. Kicking on your back requires a stronger kick behind your body, and kicking at the surface allows you to do more work because you’re not holding your breath. This gets you more practice with this skill, all while developing the fitness to perform this skill at a high level.

Vertical Kick Moving Forward

Developing a strong kick behind your body is important for kicking fast underwater. It’s one of the more difficult skills to learn. Vertical kick moving forward helps you feel the key skills and encourages you to do them at a high level.

To do this drill, start off by vertical kicking and then slowly try to make forward progress through the water. You must do a great job of kicking behind your body to make it happen. Leaning forward slightly can make the drill easier.

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Vertical Kick Moving Backward

Vertical kick moving backward encourages you to kick aggressively in front of your body. Using a full range of motion in front of your body is key for a fast underwater kick.

To do this drill, start off by vertical kicking and then slowly try to move backward. The only way you’ll be able to move backward is by emphasizing the kick forward in front of your body. If you’re not moving backward, that kick isn’t good enough. If you’re struggling with this drill, leaning back slightly can help you go backward.

Single-Leg Dolphin Kick

An important aspect of creating propulsion is letting the undulation you create in your upper body travel down your body to create a powerful kick. Losing this rhythm and timing is easy. Single-leg dolphin kick requires you to be much more effective with this rhythm. If you aren’t, you won’t go anywhere.

To do this drill, do dolphin kick with one leg. You can use a kickboard, snorkel, or both. Keep your foot speed and rhythm up to move forward. Use a fin if you’re struggling when first attempting this drill.

Tombstone Kick

Any sort of resisted kick helps you learn how to “hold” more water with your feet. Working against resistance creates more pressure on your feet, allowing you to better feel what your feet are doing. If you don’t have resisted kicking equipment such as a parachute, tombstone kick is a great drill.

To do this drill, hold a kickboard vertically in the water, so that the front of the kickboard is pointed up and the board is flat against the water. Kick with the board pushing water out in front of you, trying to create as much speed as possible. You can lower the board deeper for more resistance.

Head-Up Dolphin Kick

If you’re struggling to maintain a good kick with a high tempo, try head-up dolphin kick.

To do the drill, lie at the surface with your head out of the water and looking forward, then start kicking. It’s just like kicking with a kickboard but without a board. That small change makes a big difference. Because your head is up and you don’t have the added flotation provided by the kickboard, your hips sink. You have to kick hard, kick well, and kick fast to keep your hips up and move forward.

Kick With a Parachute

Kicking with a parachute is one of the best ways to learn how to create propulsion while doing underwater kick. The added resistance requires you to be more effective at creating propulsion to move forward. It’s a simple addition that can make all the difference.

To do this drill, put on a parachute and start doing dolphin kick, either underwater or at the surface. Keep the distances short to ensure that you’re kicking well against the resistance.

Kick With DragSox

DragSox are a powerful way to build both strength and skill in your underwater dolphin kick, which helps you create more propulsion and speed. DragSox create a lot of resistance, so kicking with them will help you develop your kick strength. Using them is also a great way to develop your technique. If you don’t do a whip-like kick, you simply won’t go anywhere. You’re forced to find more effective kicking strategies.

To do this drill, simply do underwater kick or a drill with DragSox. Keep the distances short to ensure that you’re kicking well against the resistance.