By Sanuj Srivastava on SwimSwam
In competitive swimming, speed is not determined only by how efficiently a swimmer moves their arms and legs on the surface. A significant part of a race can be influenced by what happens beneath the water.
Underwater dolphin kicking, often referred to as the fifth stroke of swimming, is one of the most important skills in modern competitive swimming. Whether it is freestyle, backstroke or butterfly, an effective underwater phase can help swimmers maintain momentum, reduce resistance and gain valuable speed.
But why are underwater dolphin kicks so important, and why do elite swimmers spend so much time perfecting them?
1. The Underwater Phase Can Be Faster Than Surface Swimming
One of the biggest advantages of underwater dolphin kicking is the ability to maintain speed after a start or turn.
When a swimmer dives into the pool or pushes off the wall, they already have forward momentum. By maintaining a tight streamline position and performing efficient dolphin kicks, they can carry that momentum forward while limiting resistance.
At high levels of competition, swimmers can travel underwater faster than their maximum surface swimming speed for a short period.
This is why elite swimmers pay particular attention to their underwater phase rather than immediately breaking the surface after every start or turn.
2. Reducing Water Resistance
Water resistance, or drag, is one of the biggest challenges swimmers face.
When a swimmer’s body is properly aligned in a streamlined position, the frontal area exposed to the water becomes smaller. This helps reduce resistance and allows the swimmer to move more efficiently.
During underwater dolphin kicks, the swimmer keeps both arms extended overhead, hands together and head positioned between the arms.
The body should remain long and streamlined, with the movement originating from the chest and hips rather than simply bending the knees.
Even a powerful kick can become inefficient if the swimmer loses their streamline position.
3. Starts Become More Effective
A swimming race begins with the start, and the underwater phase plays an important role in converting the power of a dive into forward speed.
After entering the water, swimmers use their streamline position and dolphin kicks to maintain momentum.
A poor underwater phase can waste some of the speed generated by the dive. On the other hand, a well-executed underwater sequence helps swimmers transition smoothly into their first surface stroke.
For competitive swimmers, improving the start is not just about jumping farther or entering the water cleanly. The ability to maintain speed underwater is equally important.
4. Turns Can Make or Break a Race
Turns are another situation where underwater dolphin kicks become extremely valuable.
During a flip turn, swimmers push off the wall with their feet and enter a streamlined position. The push-off generates considerable forward momentum, which can be maintained through underwater dolphin kicking.
A swimmer who can perform an effective underwater sequence after every turn has an opportunity to gain an advantage over competitors who surface too early or lose speed during the transition.
In a 100m or 200m race, these small advantages can accumulate over multiple turns.
5. Dolphin Kicks Are Important Beyond Butterfly
Many beginners associate dolphin kicks exclusively with butterfly swimming. However, their importance extends to other competitive strokes as well.
Freestyle: Underwater dolphin kicks help swimmers maintain speed after starts and turns before transitioning into freestyle.
Backstroke: Underwater dolphin kicking is particularly important because backstroke swimmers can remain underwater for a significant part of each length.
Butterfly: The dolphin kick is an essential part of the stroke itself, and its effectiveness also influences the underwater phase after starts and turns.
In individual medley events, swimmers also use underwater dolphin kicks during transitions involving freestyle, backstroke and butterfly.
6. Why Timing and Technique Matter More Than Just Power
A common mistake among beginners is believing that faster leg movement automatically produces faster underwater swimming.
In reality, effective dolphin kicking requires coordination between the upper body, core, hips and legs.
The movement should flow like a wave through the body. The chest initiates the motion, the hips follow, and the legs complete the kick.
There are two connected actions: a downward kick and an upward recovery. Both contribute to maintaining continuous propulsion.
If the knees bend excessively, the swimmer may create additional drag. Similarly, if the movement is too small or originates only from the ankles, the kick may not generate enough propulsion.
The objective is not simply to kick harder but to develop a controlled, continuous and efficient movement.
7. What Is the 15-Meter Underwater Rule?
Under World Aquatics competition rules, swimmers in backstroke, butterfly and freestyle are permitted to remain completely submerged for no more than 15 meters after the start and after each turn. The swimmer’s head must break the surface by the 15-meter mark.
For breaststroke, a different underwater rule applies.
This 15-meter limit makes underwater skills particularly important in competitive swimming. Swimmers must learn to use the permitted distance effectively without compromising their transition into surface swimming.
However, reaching the full 15 meters is not necessarily the goal for every swimmer. The ideal breakout point depends on individual speed, underwater efficiency and the ability to maintain momentum.
8. How Beginners Can Improve Their Underwater Dolphin Kicks
For beginners, developing a good dolphin kick should start with body position rather than speed.
Some useful drills include:
Streamline Push and Glide: Push off the wall and maintain a tight streamline position before introducing kicks. Vertical Dolphin Kicks: Practice dolphin kicking vertically in deep water under qualified supervision to develop body awareness and coordination. Underwater Dolphin Kicks with Fins: Use short fins to understand the wave-like movement and develop rhythm. Kick on the Back: Practice dolphin kicks while lying on the back to improve hip movement and body control. Short Underwater Repetitions: Focus on a few technically correct kicks rather than trying to cover the maximum distance.Beginners should never force themselves to hold their breath for longer distances or compete to see who can stay underwater the longest. All underwater training should be supervised by a qualified coach, with appropriate rest and breathing between repetitions.
Underwater dolphin kicking is not just an additional swimming skill. It is an essential part of competitive swimming that connects starts, turns and surface swimming.
A swimmer may have excellent freestyle technique or a powerful butterfly stroke, but if they consistently lose momentum after starts and turns, they are giving away valuable speed.
The best underwater swimmers understand that speed comes from a combination of streamline, coordination, timing and propulsion.
Sometimes, the biggest improvement in a swimmer’s race does not come from taking more strokes. It comes from learning how to move faster before taking the first stroke.
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