Ready to level up your underwater dolphin kick? Here’s how this new book will help you build an explosive UDK.
Best times. Gold medals. Hitting that touchpad and seeing a shiny PB up on the clock.
It’s why we go to practice every day.
And one of the big levers we have for improvement is a fast underwater dolphin kick. It’s not just nice-to-have, it’s a legit difference-maker.
From breakout speed to breath control, the fifth stroke is one of the most valuable skills a swimmer can develop.
The new book, The Dolphin Kick Manual, is designed to help you master the underwater dolphin kick so that you can, well, kick butt on race day.
It takes you, the ambitious swimmer (or swim coach), and shows you step-by-step how to develop an unstoppable dolphin kick.
Here are just six of the ways The Dolphin Kick Manual will help you unleash a booming underwater dolphin kick this season:
1. Master dolphin kick technique
No more guesswork. Trying to master dolphin kick technique, and more importantly, the timing, can feel infuriating for swimmers.
The Dolphin Kick Manual breaks down the kinematic characteristics of elite dolphin kicking, from vertical toe speed to how to undulate like your favorite marine mammal.
The book provides a step-by-step approach to learning and mastering underwater dolphin kick so that you can finally understand what matters (and what doesn’t). You will learn everything goes into a majestic and fluid dolphin kick.
Less guessing, more gold medaling.
2. Faster starts and walls
Races are often won and lost on the starts and turns. Especially in short course swim pools, where swimmers can spend up to 60% (or 66% in the case of yards pools) of their races under the surface.
The Dolphin Kick Manual is jam packed with tips, research, and strategies for building a sharper, cleaner, and faster underwater for increased velocities in your starts and turns.
Faster starts and turns = faster times on the clock.
Swimmers work hard to improve their skills at the surface. Endless pull and swim sets, stroke counts, hitting that early vertical catch, and so on. This book will help you master the underwater part of your races.
3. Less gasping and struggling for air
Fast underwaters are a blend of technique and conditioning, not just with how you time and coordinate your body to create undulation that is smoother than a world-class shave down, but in terms of respiratory endurance.
Breath training is actually quite simple and when done progressively and smartly (and, needless to say, safely) boosts your confidence to kick further and take advantage of your new, shiny dolphin kick.
The Dolphin Kick Manual covers some of the classic respiratory training strategies (e.g. breathing patterns) but also respiratory strength training and breath discipline drills to improve your ability to stay calm and fast under pressure (and under the water).
4. Increased stability and power
When swimmers set about kicking faster, they usually kick harder. Which can help, to a point. But real dolphin kick prowess isn’t just blind effort and trying to muscle through: it comes from stable, powerful hips and core.
The Dolphin Kick Manual teaches swimmers how to harness the true engine of the dolphin kick—explosive hip extension, a stable but dynamic core, and a consistently powerful kick that moves a metric ton of water.
While not a full-blown book on dryland, the book covers what you need to know about properly targeting the right muscle groups in the gym so that you can build a dolphin kick that is stable and powerful in the pool.
Next stop: Clean, controlled, powerful propulsion with every kick cycle.
5. Actionable takeaways to take with you to the pool today
The Dolphin Kick Manual is built on the back of over 140 studies and papers on biomechanics, hydrodynamics, and the analysis of the performances of Olympic, World, NCAA, and national-level swimmers. There’s lots for the swim nerd to sink their teeth into.
But theory alone doesn’t make you faster.
That’s why every chapter ends with clear next steps, including practical drills, targeted exercises, and proven sets, so you can immediately apply what you’ve learned in the water.
6. Targeted training sets
The Dolphin Kick Manual comes with a collection of 20+ sets designed to develop every aspect of a fast underwater dolphin kick: undulation, kick amplitude, tempo, power, mastering the upkick, breath control, kick count precision, and so on.
Each set comes with specific goals, instructions and cues (as well as ideas for customizing to your specific skill level) so that you are training the dolphin kick with pure intent and focus every kick of the way.
7. Turn insights into improvement with a breakout plan
The book has TONS of insights and evidence-based strategies for developing a faster underwater dolphin kick. But it is also written in a way to actually help you improve that kick. And that includes having a plan to turn all of those insights into improvement.
The Dolphin Kick Manual comes with a printable 6-week action plan to help you identify areas of improvement, build goals for your kick, and build the training habits of an elite dolphin kicker.
It’s not enough to know what to do–success in the water means having a plan, and the Action Plan that comes with the book will help you turn all those insights into action and improvement.
Faster kicking = Faster swimming
If you are serious about swimming faster, mastering the dolphin kick isn’t a luxury anymore.
It’s the hidden gear that elite swimmers rely on the maximize their starts, explode off the walls, mow down the competition underwater, and post faster times on the clock.
And The Dolphin Kick Manual is the ultimate roadmap to unlocking that gear.
Whether you are a swimmer chasing new PB’s or a coach looking to level up the performance of your squad, this book gives you the tools and strategies to make it happen.
✅ Clear technique breakdowns
✅ Proven training sets
✅ Step by step progressions
✅ Actionable takeaways and next steps
Ready to start kicking past the competition and kicking your swimming to a new level?
Grab your copy of The Dolphin Kick Manual today and make this season your fastest yet.
The swimmer's ultimate guide to a high-performance underwater dolphin kick. 240+ pages of actionable insights and 20 sets for a gold medal winning dolphin kick.
