Improve Your Underwater Dolphin Kick with This 30-Minute Workout

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Unleash Your Potential: Improve Your Underwater Dolphin Kick in 30 Minutes

The underwater dolphin kick is a powerful technique that can unleash your potential as a swimmer. By mastering this skill, you can significantly improve your speed, efficiency, and overall performance in the water. In this article, we present a comprehensive 30-minute workout designed to help you improve your underwater dolphin kick and reach new heights in your swimming journey.

swimmer doing an underwater dolphin kick

The Power of the Underwater Dolphin Kick

Before diving into the workout, let’s explore why the underwater dolphin kick is such a game-changer in swimming. The underwater dolphin kick involves a simultaneous undulation of the entire body, generating propulsion and maintaining a streamlined position. This technique is particularly important during starts, turns, and underwater phases, where speed and efficiency are paramount.

Improving your underwater dolphin kick offers several advantages for swimmers. Firstly, it allows for explosive starts and turns, propelling you forward with maximum speed. Secondly, it helps reduce resistance by maintaining a streamlined body position and minimizing drag. Lastly, the dolphin kick engages the larger core and leg muscles, allowing for efficient energy usage and overall improved swimming performance.

Warm-up (5 minutes)

To prepare your body for the intense workout ahead, it’s important to warm up your muscles and increase your heart rate. Spend around 5 minutes performing a combination of dynamic stretches and light aerobic exercises. Here are some warm-up exercises to consider:

  • Jumping Jacks: Start with your feet together and arms by your sides. Jump while spreading your legs out to the sides and simultaneously raising your arms above your head. Jump again to return to the starting position.
  • Arm Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles.
  • High Knees: Stand in place and jog while lifting your knees as high as possible towards your chest.

Main Workout (20 minutes)

Now that you’re warmed up, it’s time to focus on the main workout that will help you improve your underwater dolphin kick. This workout consists of a series of exercises that target the core, legs, and overall body coordination. Perform each exercise for the designated number of repetitions or time, and aim to complete the entire circuit without resting.

  1. Streamline Dolphin Kicks (3 sets of 30 seconds): Stand in chest-deep water and push off the wall, focusing on maintaining a streamlined body position. Perform dolphin kicks while gliding through the water.
  2. Flutter Kicks (3 sets of 30 seconds): Lie flat on your back with your arms by your sides. Lift your legs slightly off the ground and kick them up and down in a fluttering motion.
  3. Dolphin Kick with Fins (3 sets of 30 seconds): Attach swim fins to your feet and perform dolphin kicks in the water. The added resistance from the fins will help strengthen your legs and improve your kick technique.
  4. Plank with Leg Lifts (3 sets of 10 reps per leg): Start in a plank position, with your forearms on the ground and your body in a straight line. Lift one leg off the ground, keeping it straight, and hold for a few seconds before switching to the other leg.
  5. Vertical Kicks (3 sets of 30 seconds): Hold onto the edge of the pool with your body fully submerged. Kick your legs as fast as possible while keeping your body upright.

Cool-down (5 minutes)

After an intense workout, it’s crucial to cool down and allow your body to recover. Spend around 5 minutes performing light aerobic exercises and static stretches to relax your muscles and reduce the risk of injury. Here are some cool-down exercises to consider:

  • Light Jog: Jog in place or around the pool for a few minutes to gradually lower your heart rate.
  • Standing Quad Stretch: Stand upright and grab one foot with your hand, pulling it towards your glutes. Hold for 15-30 seconds before switching to the other leg.
  • Shoulder Rolls: Stand with your feet shoulder-width apart and roll your shoulders forward and backward in a smooth motion.


By incorporating this 30-minute workout into your training routine, you can improve your underwater dolphin kick and unleash your potential as a swimmer. Focus on maintaining a streamlined body position, engaging your core, and generating power from your legs. With consistent practice and dedication, you’ll unlock new levels of speed, efficiency, and overall swimming performance. Dive in and unleash your potential in the water!


Q: How often should I perform the 30-minute underwater dolphin kick workout?

A: It is recommended to perform this workout 2-3 times per week to allow for adequate rest and recovery between sessions.

Q: Can beginners perform this workout?

A: This workout can be tailored to suit swimmers of all levels. Beginners can start with fewer repetitions or shorter durations and gradually increase as they improve their strength and endurance.

Q: Do I need any equipment for this workout?

A: While some exercises can be performed without equipment, swim fins and a small weight plate or dumbbell can be beneficial for added resistance and challenge.

Q: How long will it take to see improvements in my underwater dolphin kick?

A: The time it takes to see improvements will vary depending on individual factors such as current skill level, consistency of practice, and overall fitness. With consistent training, improvements can be seen within a few weeks to a couple of months.

Q: Can I incorporate this workout into my regular swimming routine?

A: Absolutely! This 30-minute workout can be incorporated as a dedicated session or integrated into your existing swim training routine. It’s important to listen to your body and adjust the intensity and frequency based on your individual needs and goals.

Q: Are there any tips for maintaining a streamlined body position during the underwater dolphin kick?

A: To maintain a streamlined body position, focus on keeping your body straight and aligned. Keep your head down, chin tucked, and arms tight against your body. Engaging your core muscles will also help maintain a streamlined position.

Q: Can I perform the underwater dolphin kick in open water or non-pool settings?

A: While the underwater dolphin kick is primarily practiced in pool settings, some aspects of the workout, such as core exercises and stretches, can be performed outside of the pool. However, it is essential to prioritize safety and adhere to local regulations when swimming in open water.