What swimming kick do you find the most difficult? Those who lack flexibility and the technical skills to push against the water may struggle with the breaststroke kick, while those with less stamina might find the flutter kick challenging. Among these, the most overwhelmingly difficult kick is the dolphin kick. The dolphin kick presents an initial challenge because, unlike other strokes, you have to swim without a clear line of sight. Additionally, there is a secondary difficulty that arises as the lower body sinks. However, you must practice without avoidance to improve your skills. Today, I will share key tips to help you master the dolphin kick. If you watch this video until the end and then try it out at the pool, even those who have found the dolphin kick difficult will be able to perform it much more comfortably than before. Among the viewers of this video, about 80%...

If you are watching without subscribing, please hit the subscribe button once, and I will continue to provide helpful information about swimming. The most important thing in swimming is to relax your body completely. You may have heard the advice to relax while swimming dozens or even hundreds of times, but in the case of the backstroke, it is much more sensitive. If you tense up even a little, you will quickly sink, and water will enter your nose. Of course, even if you relax completely, your lower body will still tend to sink. This happens because the upper body contains air in the lungs, which acts like a buoy, while the lower body is made up only of bones and muscles, making it naturally sink. This is a normal phenomenon, so don't worry about it. So, please focus on relaxing your body completely. When you first practice, use auxiliary tools like a kickboard, and once you adapt to it to some extent,

You should practice staying in the air with your body. The second point is that when performing a back kick, you need to bend your knees while kicking. When you first learn the back kick, you might have heard that the kicking motion involves keeping your legs straight and doing a giant kick. Of course, the principle is the same, but kicking with straight legs creates a lot of resistance and makes it difficult to transfer power effectively. Therefore, you should kick with your knees bent. 

On the left, you can see the posture of kicking the back kick with straight legs, while on the right, you can see the natural way of kicking with bent knees. The left side shows that the kick moves up and down, which prevents forward movement and creates a lot of resistance, leading to significant energy expenditure. In contrast, when you kick naturally with bent knees, as shown on the right, you can push the power backward accurately, generating forward momentum. So, if I say to kick with bent knees from the beginning...

I will explain why it is said that you should stretch your legs and perform a straight kick. This is because there are instances where a straight kick resembles pedaling a bicycle. Among those who struggle with straight kicks, there are definitely individuals who kick as if they are pedaling a bicycle. When beginners are told to bend their knees while kicking, most end up kicking like they are riding a bike, which is why we advise them to keep their knees straight. So, when should you bend your knees? You should bend them at the midpoint between the up kick and the down kick. When you exert force during the up kick, your legs will naturally be straight. Similarly, when you press down on the water during the down kick, your legs will also be straight. However, if you keep your legs straight while transitioning between these two movements, you will face a lot of resistance and will not be able to exert proper force. To kick the ball on the ground, we unconsciously bend our knees.

The same goes for storing power in the movement. Just before using the upkick power, slightly bend your knees to store energy. This is often compared to a whip; you need to move flexibly like a whip to execute a proper back kick. Now, let me tell you what kind of practice you should do. First, to ensure a comfortable kick, find a support like a wall and practice your kicks. At this time, you should focus on moving your legs with just enough force as if you were walking. With a back kick, you often lose sight of your target and feel a sense of unease, which can lead to tensing up. If you kick in that state, your body will shake a lot, making it difficult to perform the kick properly. So, practice holding onto the wall and kicking comfortably without tensing up, and then move on to the attention stance.

Please move on. Performing the backstroke kick in a streamlined position can be less stable and comfortable than doing it in a standing position. 

The third point is that your ankles need to be relaxed. When performing the backstroke kick, you will make a lot of effort to keep your ankles straight. However, when your ankle is slightly relaxed, as you come up from the down kick to the up kick, your ankle will naturally push against the resistance, propelling the water backward and generating thrust. 

If you try to keep your ankle completely straight by tensing it, the movement will not push the water backward but will instead create an up-and-down motion. In this case, no matter how hard you kick, you won't move forward. Therefore, instead of tensing your ankles, you should keep them relaxed and only extend them as much as you can comfortably. When you kick, you need to find the feeling of pushing the water with your ankles.

Without thinking too much, just doing the up-and-down movement won't help you advance in the butterfly stroke. You need to create a posture where your big toe lightly brushes the water instead of kicking with your ankle. This is important because when you push the water, the area you cover is greater when your big toe brushes the surface than when your instep is flat. Utilizing your ankles as much as possible will help you generate a comfortable propulsion when performing the butterfly kick, so pay attention to this part and practice it.

To summarize the content of this video briefly, the first point of the butterfly kick is that you must relax your body sufficiently. If you can't relax, no matter how hard you practice other movements, you won't achieve the desired effect. Therefore, you must master the feeling of being buoyant and relaxed. Make sure to experience that you won't sink even when you lie in the water and relax.

Practice the second back kick by bending your knees. When you first learn, you might have been told to kick with your legs straight, but that method was intended to help beginners understand the feeling of the up kick and down kick, similar to pedaling a bicycle. To properly execute the back kick, you need to bend your knees during the movement that connects the up kick and down kick. This allows you to use your strength effectively and perform the kick without resistance. If you observe the kicking movements of those who are skilled in back kicks, you'll notice they exhibit a flexible motion, like wielding a whip. By moving comfortably and relaxed, your back kick can also display smooth movements, just like a whip. Therefore, when practicing, focus on relaxing rather than trying to kick hard and fast.

Please do it with a feeling of movement. The third point is that the ankle needs to be flexible. The ankle plays an important role in determining the direction of propulsion in the dolphin kick. However, if you stiffen your ankle too much, you won't be able to generate propulsion backward, and it will result in an up-and-down motion. Relax your ankle and, when performing the upkick, push the resistance at the ankle backward. Please share this video with those who struggle with the dolphin kick. By clicking on the video displayed on the screen, you can hear more detailed information about the dolphin kick.

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