The Kickboard Butterfly Drill: A Step-by-Step Guide

Butterfly is one of the most powerful and visually striking strokes in swimming — but it can also be the most challenging to master, especially for beginners. A key component to building a smooth and efficient butterfly is developing a strong, rhythmic dolphin kick and excellent body undulation.

Enter the Kickboard Butterfly Drill, a simple yet powerful technique that helps swimmers isolate and refine their butterfly kick mechanics, laying the foundation for smoother stroke integration and overall speed.

In this guide, we’ll break down how to perform the kickboard butterfly drill step by step, explain its benefits, and provide pro tips to maximize your improvement.

🧠 Why Use the Kickboard Butterfly Drill?

The kickboard butterfly drill is primarily used to:

• Strengthen and isolate the dolphin kick

• Improve core control and body position

• Enhance kick timing and propulsion

• Build endurance for longer butterfly sets

This drill allows swimmers to focus on the lower body movement without the complication of coordinating the arms.

✅ Benefits of the Kickboard Butterfly Drill

• Improves body undulation from head to toe

• Builds core engagement and hip mobility

• Helps swimmers learn the correct motion without overusing the knees

• Creates a feel for rhythmic propulsion, especially in younger or developing swimmers

• Easily adaptable for all skill levels

🏊‍♂️ Step-by-Step: How to Perform the Kickboard Butterfly Drill

Step 1: Start with Proper Equipment

You’ll need:

• A standard or junior-sized kickboard

• Optional: fins for beginners to add propulsion and support

Step 2: Get Into Position

• Hold the kickboard with both hands, arms fully extended in front of you

• Float horizontally with your body flat on the surface

• Face downward with your head in a neutral position in the water

• Keep your legs together

Step 3: Engage the Dolphin Kick

• Initiate the kick from the core and hips, not the knees

• The motion should ripple through your body like a wave — hips first, then knees, then feet

• Keep your ankles relaxed and flexible for whip-like motion

🔄 Aim for a 2-beat kick rhythm — one small kick during the arm entry (if arms are added later), and one larger kick during the pull or glide.

Step 4: Keep a Steady Rhythm

• Focus on small, controlled movements, not large splashes

• Maintain a consistent tempo

• Keep your body as streamlined as possible, engaging the core to stay horizontal

• Use the natural buoyancy of the board to help guide your undulation

Step 5: Add Variations to Increase Difficulty

Once you’ve mastered the basic version, try these:

🔹 With Fins

Increases propulsion and teaches body awareness. Great for beginners building confidence.

🔹 No Kickboard (Hands at Sides)

Advance the drill by removing the board to practice full-body flow while dolphin kicking.

🔹 Vertical Dolphin Kick (Advanced)

Tread vertically in deep water using only the dolphin kick. Builds core and leg strength.

🔁 Drill Set Examples

🏁 Beginner:

• 6x25m Kickboard Butterfly Kick with fins

• Focus: hip-driven undulation and body alignment

🏁 Intermediate:

• 4x50m Kickboard Butterfly Kick, no fins

• 4x25m Dolphin Kick on back (hands overhead)

• Focus: rhythm and power through the core

🏁 Advanced:

• 3x25m Kickboard Kick → transition into full stroke butterfly

• 4x15m Vertical Dolphin Kick (hands at sides or above head)

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⚠️ Common Mistakes to Avoid

• ❌ Bending knees too much – creates drag and breaks rhythm

• ❌ Using only the feet to kick – instead, engage hips and core

• ❌ Overarching the back – leads to lower-body sink

• ❌ Splashy kicks – aim for subtle, effective propulsion

🧠 Pro Tips for Success

• Use a mirror-bottom pool or video feedback to watch your motion

• Focus on feeling the wave travel through your body

• Add this drill to warm-ups, technique days, or recovery sets

• Combine it with arm-specific drills (like single-arm butterfly) for stroke integration

🏁 Final Thoughts

The Kickboard Butterfly Drill is a powerful tool to develop the foundational elements of the butterfly stroke. By isolating the dolphin kick, swimmers build better timing, coordination, and core strength, making full-stroke butterfly feel smoother and more sustainable.

Incorporate it regularly into your training sessions — and watch your butterfly transform from choppy to controlled and powerful.