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How-to: Butterfly kick technique video tips

Watch our Speedo Fit butterfly kick technique video for tips and advice from the experts, including a demonstration on how to master a powerful dolphin kick. We’ll talk you through foot positioning and explain how using fins can help strengthen your legs and enable you to kick harder, for a stronger, faster swim.

Watch our Speedo Fit butterfly kick technique video for tips and advice from the experts, including a demonstration on how to master a powerful dolphin kick. We’ll talk you through foot positioning and explain how using fins can help strengthen your legs and enable you to kick harder, for a stronger, faster swim.

Butterfly Kick Technique and Tips


The stronger your kick technique, the more propulsion you will achieve, and the faster you will be able to swim as a result.


The butterfly downkick


Start the dolphin kick by driving from your hips, kicking down through the water until your legs reach full extension. In this powerful movement, the legs should accelerate on the downkick, towards the bottom of the pool, with the ankles flicking at the end.


The butterfly upkick


On the upkick, the kick upwards towards the pool's surface, relax your legs, bringing your heels towards the surface of the water to create a slight bend in the leg at the knee.


Fins can be used to help strengthen your legs, enabling you to generate more power and to kick harder.