The "Fifth Stroke": Why the Dolphin Kick is a Huge Part of Our Swimming Lessons

If you've watched one of our lessons, you may have noticed something that seems a bit advanced: our coaches, even with younger swimmers, dedicate a significant amount of time to practicing the dolphin kick. Parents often associate this undulating, powerful movement exclusively with the butterfly stroke, wondering why we're teaching such a complex skill so early during our kids swimming lessons.

The truth is, we have a secret. At Dreamers, we don't see the dolphin kick as just one part of one stroke. We see it as the "fifth stroke"—the single most important foundational movement in all of modern swimming.

Our emphasis on the dolphin kick is a deliberate and core part of our Long-Term Athlete Development (LTAD) philosophy. It's one of the key differentiators that separates our "foundation-first" approach from more traditional programs. This guide will explain the science behind why this one movement is our secret weapon for building stronger, faster, and more intelligent athletes.

1. It's the Ultimate Core Strength Builder

The number one mistake beginner swimmers make is thinking that swimming power comes from the arms and legs. It doesn't. True power in the water, as in all athletics, comes from the core.

The dolphin kick is, quite simply, the most effective core exercise in all of aquatics. To perform it correctly, a swimmer cannot just use their legs. They must initiate a fluid, whip-like motion that starts in their chest, flows through their abdomen and hips, and finally transfers that power out through their feet. It is a full-body, coordinated contraction.

The Dreamer's Insight: When we teach the dolphin kick, we are not just teaching a swimming skill; we are running a high-intensity, aquatic core-strengthening workshop. This powerful, stable core is the foundation for a more powerful freestyle, a more balanced backstroke, and a more resilient athletic body that is less prone to injury in any sport.

2. It Teaches the "Undulating" Principle of All Great Swimming

Watch an elite swimmer like Michael Phelps or Caeleb Dressel move through the water. You'll notice that their body is never flat or rigid. It is in a constant state of subtle, rhythmic undulation, flowing from their fingertips to their toes. This is the secret to efficient, high-level swimming.

The dolphin kick is the purest expression of this principle. It is the first and best way to teach a young swimmer how to connect their upper and lower body into a single, fluid system.

The Dreamer's Insight: A child who masters the dolphin kick learns to "feel" the water and use their whole body to generate momentum. This is a level of physical intelligence that is incredibly difficult to teach with just the flutter kick. The body awareness they develop from the dolphin kick translates directly to a more powerful and connected freestyle and backstroke.

3. It's a Modern Competitive Weapon

In the world of competitive swimming, the underwater dolphin kick is a game-changer. It is the fastest way a human can move through the water. Races are now frequently won and lost in the 15 meters off the start and the turns, where swimmers are utilizing their underwater dolphin kicks.

The Dreamer's Insight: By introducing the dolphin kick early, in a fun and engaging way, we are building a crucial motor pattern that will give a swimmer a massive competitive advantage later in their career. We are future-proofing their skill set, aligning them with the techniques of modern, high-performance swimming from the very beginning.

4. Let's Be Honest: It's Fun!

Beyond all the science and biomechanics, there's a simple truth: kids love it.

The Dreamer's Insight: What we call the "dolphin kick," a child calls the "mermaid kick." It's fun, it's playful, and it sparks their imagination. This aligns perfectly with our philosophy that learning must be joyful to be sustainable. The dolphin kick is a perfect "Trojan Horse"—a highly effective, physically demanding drill that feels like a fun game. It's one of the best tools we have for building a positive, energetic, and empowering learning environment.

So, the next time you see our swimmers practicing their dolphin kicks, know that you're watching more than just a drill for the butterfly. You are watching our entire philosophy in action: building a powerful core, teaching a sophisticated motor pattern, preparing for future success, and having a whole lot of fun doing it.