Fear of displeasing coach Kristian Woolf has off-contract Dolphins prop Josh Kerr in tip-top shape and busting his backside to earn a new deal.

There was a hint of romance when the 28-year-old signed to play for the Dolphins in 2023 after starting his playing days as a Redcliffe junior.

He is old and wise enough to understand that romance won't get you far in the NRL. Hard work and elite performance is the key and Kerr, weighing in at 117kg, continues to slog away in what has been an intense pre-season.

"Because I was scared of Woolfy I trained extra hard in this off-season and came back in way better shape with more muscle mass on me," he said.

"Woolfy put the fear of God into me. At the end of season review he said to me, 'you better make sure you are in shape'. I knew what was coming.

"I am off contract as well. My dream is to stay here long-term but I will do what is best for me and my family.

"I had to come back in the best shape. I feel like I have done that. I hopefully earn a contract and not just be given one."

Kerr played 19 games in 2024 but only one of the last five, ending the season in Queensland Cup after coach Wayne Bennett left him out of the side.

"I probably fell away at the back end of last year and slipped up with my professionalism," Kerr said.

"I was left guessing with a lot of things as well. I probably didn't go up to Wayne enough and ask him what was going on.

"With Woolfy I am pretty comfortable asking what I need to do because I know he will give me a direct answer and something I need to focus on.

"By the end of last season I was playing Cup and, as great as it is to play for my junior club, I do have higher aspirations of NRL and hopefully rep football.

"The goal is always to try and start. The coach probably already has his mind made up who he wants. I don't know if I am in those plans. I hope I am."

The word at the Dolphins is that Woolf is training the team harder than Bennett at the same stage of pre-season.

"It's definitely true. You know what Woolfy is like. He is hard nosed," Kerr said.

"I thought it was going to be a militaristic thing and it kind of is.

"There is no beating around the bush with him. He will tell you exactly what he wants.

"All our fitness is a step up. I came back and tested well and did everything well. As soon as we hit the fitness drills I was struggling. They have made them longer and harder than what they were last year. If that is anything to go on we should have a pretty big start to the season."