Dolphin Kick The Fifth Stroke

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.