Check out Ryan Lochte underwater dolphin kick.
Ryan Lochte is known for having exceptionally powerful legs – and his dolphin kick has served him well over the years!
Notice Lochte’s incredibly flexible ankles?
Work on your ankle flexibility by doing these few exercises. Start slowly, aiming to increase the time over the next few months to 20 to 30 minutes every day.
Planar Flexion Exercises
1. Full Kneeling Position: Kneel with your knees directly below your hips and your feet parallel to one another. Sit back into your ankles, trying to get the front of the ankles to touch the ground while keeping your feet from splaying. If you have trouble with this, slide a folded towel beneath the ankles while you do this. Hold for 2 minutes if possible.
To add some intensity, put your toes on something 2-3 inches high, like a book. On either level, contract the muscles in front of the shin by gently pushing your toes against the ground for 5 seconds, then relaxing for 5 seconds. Repeat this contract/relax for the duration of the 2nd minute.
2. Full Kneeling Marching: Once your body feels comfortable in that position, gently pull one knee up and set it down, and repeating on the other side as if marching. This adds a bit of additional flexion in the ankle, pushing it past its normal range of motion. Do this for 10-12 reps each side.