Ready to up your dolphin kick? Here’s how the FINIS Foil Monofin can help swimmers improve UDK technique and power.
The FINIS Foil Monofin is the best swim training monofin for competitive swimmers looking to build a stronger, smoother, and faster underwater dolphin kick.
Unlike regular swim training fins, whether we are talking short or long blade ,the Foil is designed specifically to help you master the undulation and power phases that make or break dolphin kick speed.
Here’s a quick review of what I like about the Foil, how it performs in the pool, some tips for getting the most of using it, and where to pick one up for yourself.
Let’s dive in.
Promotes better undulation
The main benefit of training with the FINIS Foil is that it naturally encourages full-body undulation. The single-blade fin forces you to generate power from the trunk and hips instead of just relying on your legs.
One of the main technical hang-ups swimmers experience with developing a faster underwater dolphin kick is kicking from the knees.
The Foil’s extra large size forces you to be honest about where the power of the kick is coming from, encouraging increased undulation and a more efficient body wave.
Highlights mobility roadblocks
Because the Foil is an undulation booster, swimmers quickly notice where insufficient range of movement causes speed bottlenecks.
Most often, the limiting factor is a stiff thoracic spine. Optimal range of movement in this part of your spine (mid to upper back) is fundamental to initiating the wave-like movement through the trunk and down into the hips and legs.
The large-blade design will shin a light on these mobility limitations so that you can work on them outside of the water.
Surprisingly soft and supple construction
The FINIS Foil Monofin is made of soft, natural rubber that is surprisingly supple. The Foil can be folded over like a burrito—that’s how soft it is!
This is great news for swimmers frustrated with getting blisters and chafing from fin use. The rubber sits gently on the skin (you should still size appropriately, obviously), ideal for high-powered kicking and extended use in training.
More effective hip and foot rotation.
One of the often-overlooked keys to a fast underwater dolphin kick is good hip rotation. This rotation happens subtly and continuously throughout each phase of the kick.
The FINIS Foil’s foot pockets are designed to naturally encourage this slight inward rotation of the hips and feet, exactly what should happen at the bottom of the downkick.
That’s the point when your toes are moving fastest, displacing water, and generating those swirling vortices that drive you forward.
Heads-up: this foot pocket design can put extra stress on the knees for some swimmers, so be mindful if you have any knee issues.
Fast!
Monofins have larger surface area than most swim training fins—especially short blade fins—and when combine that with the integrated two-barreled kicking motion, you can see some really fast speeds in the water with the Foil.
It’s a great tool to feel what real underwater power and speed looks like when your technique comes together.
Tips for Getting the Most from the FINIS Foil
Here are some ideas for accelerating improvement with the Foil:
- Start slow. If you have knee or lumbar issues, start real slowly with the Foil. The added loaded on the knees and hips can sneak up on you if you are not conditioned for it.
- Use for technique. The Foil is a great tool for fish kicking—dolphin kicking on your side—which promotes symmetrical kicking. Most swimmers have a weak upkick, and swimmers can really fine tune technique and timing with the Foil.
- Use for power. A booming dolphin kick means doing power work, and while I am of the opinion that resisted kicking is your fastest ticket to more power, the Foil can play a role here, too. The large blade, open heel design, and soft construction means swimmers can develop big power with each kick, leading to more power when kicking without fins.
- Do short, focused sets (10-15 minutes). Emphasize quality and awesome technique, not piling on with endless yards that plague technique with fatigue and poor kicking mechanics.
- Count your kicks. Always count your kick to improve consistency, increase breath control, and get more out of extended breakouts.
See also: How a Dolphin Kick Count in Practice Pays Off on Race Day
The Final Lap
Every swimmer wants to turn their dolphin kick into a weapon off every wall. We fantasize about mowing down the competition off the start and coming out of the turn.
With the FINIS Foil Monofin, swimmers have a tool that’s only job is helping you sharpen dolphin kick technique and increase kick power.
Pick one up today, add some Foil kicking to your swim workouts, and happy kicking !
The Ultimate Guide to a Faster Underwater Dolphin Kick
Want help leveling up your underwater dolphin kick? The Dolphin Kick Manual is the ultimate resource for helping swimmers and swim coaches develop a world-class underwater dolphin kick.
The Dolphin Kick Manual is a beastly 240+ pages of actionable insights and research into elite dolphin kicking technique and performance. It details everything from mastering undulation to vortex recapturing to structuring a dryland program for dolphin kicking success.
It combines evidence-based insights with a collection of 20 ready-to-go sets and a 6-week Action Plan to help swimmers set a course for dolphin kicking success.
Train smarter and kick faster.
