In squad swimming, mastering the dolphin kick is key to improving performance and many believe its the fifth stroke. This powerful, fluid motion is used across strokes, especially in butterfly and underwater phases of backstroke and freestyle. When done well, it provides a strong burst of speed, crucial during starts and turns.

A strong dolphin kick engages the core and legs, enhancing power and efficiency. In squad training, swimmers refine their technique, focusing on fluidity, reducing drag, and maximizing propulsion. It’s not just about speed—building core strength and control is vital too, helping swimmers maintain momentum and outpace competitors.

The dolphin kick also plays a significant role in race strategy. Swimmers with efficient underwater phases often emerge ahead of the competition, gaining time on every turn. During squad sessions, these skills are drilled repeatedly, ensuring consistency in races. Coaches focus on the finer details—streamlining the body, timing the kicks, and maximizing each push-off.

Finally, beyond races, the dolphin kick aids overall swimming fitness. Strengthening the core, hips, and legs improves performance across all strokes. Regular squad practice enhances both technique and endurance, making the dolphin kick a versatile and essential skill for swimmers aiming to achieve their best results in competition.