3 positions for fast Underwater kick

-Trent Richardson

At DART Swimming we place high value on underwater kick. Senior 1 swimmers work on it every day in practice using a variety of sets and concepts. When I teach the kick to swimmers I teach it using 3 positions. These 3 positions simplify the movement and I find this method to be a great way to break the kick down into ‘chunk-able’ bits that can be learned by just about any swimmer. A similar article I wrote for swimswam.com was published here: https://swimswam.com/shout-from-the-stands-teaching-underwater-butterfly-kick-positions/

Position 1

This is the starting position for every kick. The body should be in a straight line from fingers to toes and should be either flat or headed toward the surface.


Position 2

The hips and knees simultaneously flex to move the swimmer’s lower body from position 1 to position 2. Both joints must flex in order to maximize force production. This is performed by moving knees forward


Position 3

This is the end of the propulsive phase of the kick. The swimmers pushes the water as hard as possible extending the knees. The feet should be deep.