The development of a fast dolphin kick depends on several important nuances. Although the propulsive force is generated by the top of the feet during the down kick, the power to do so originates from the combination of a large undulation of the hip, a strong core, hip flexors and quadriceps muscles. The force is delivered with the right amount of knee bend and finally, and most important, extreme plantar flexibility of the ankle. It is the latter ability that creates the larger surface area to be pushed backward in the water.
While the up kick produces no direct propulsion by itself, it does play an important role by creating a vortex of water behind the feet, moving in the same direction. Then, on the following down kick, the motion against the moving stream of water creates more powerful propulsion to move the body forward.
To be an effective dolphin kicker, there is no rest period. The legs and core must move continuously first in one direction, then in the other and with much effort. No one has ever captured the nuances a great dolphin kick pictorially as well as Richard Hall in our newest #Swimisodes release, featuring Olympic champion Roland Schoeman. The Race Club is very proud of this release, perhaps our best ever, and hope you enjoy it. Here is to #thefifthstroke! Watch Swimisodes.
Yours in Swimming,