Swimming
Breaststroke Dolphin Kick Drill
The breaststroke dolphin kick drill pairs a breaststroke arm pull with a small dolphin kick to practice pull timing, forward reach, and body rhythm in the water.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push off the wall face down with your arms extended ahead.
- Sweep your hands outward slightly beyond shoulder width.
- Bend your elbows to angle your forearms downward.
- Sweep your hands inward beneath your chin.
- Reach your arms forward together just below the surface.
- Deliver one small dolphin kick from your hips during the forward reach, moving both legs together.
- Glide briefly with your body extended to finish the cycle.
Form cues
- Inhale during the pull; exhale into water.
- Keep your chest close to the surface.
- Let your ankles stay loose.
Common mistakes
- Kicking mainly from the kneesStart a gentle wave through your trunk and hips, allowing only a small knee bend.
- Pulling back past your shouldersTurn your hands inward before your elbows travel behind your shoulders.
- Diving deeply on the reachSend your fingertips toward the far wall rather than toward the pool floor.
- Adding extra kicksUse one kick per arm cycle so the drill stays focused on coordinating the pull and recovery.
Safety
Forceful body waves or an overly wide pull can strain your lower back or shoulders. Fatigue can disrupt breathing and increase drowning risk.
- Practice in a lifeguarded pool with a clear lane and an accessible wall.
- Attempt this drill only once you can swim a pool length comfortably and breathe reliably.
- Keep the effort easy rather than forcing speed or a larger body wave.
- Stop at the nearest wall if you develop pain, dizziness, or difficulty breathing.
If you have shoulder, neck, or lower-back symptoms, ask a physiotherapist whether this drill is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
This is a coordination drill, not a legal surface-breaststroke technique for competition.