How to Swim with a Kickboard?

Introduction

Using a kickboard during swim practice is a fantastic way to focus on your legs and build lower body strength. It allows you to isolate your kicking, helping you refine technique, increase endurance, and improve overall swimming efficiency. This guide covers the basics of kickboard use, from positioning to specific drills, to help you get the most out of your swim practice.

1. Start with the Right Kickboard

Choosing the right kickboard for your body and skill level makes training more effective and comfortable.

Tip: Select a Kickboard with Enough Buoyancy

• Ensure your kickboard provides sufficient buoyancy to support your upper body without causing strain on your shoulders or neck.
• Quick Tip: If you’re new to kickboards, look for a larger, thicker one for extra support. Advanced swimmers might prefer a smaller kickboard for greater challenge and mobility.

Tip: Use Different Types of Kickboards for Variety

• Many kickboards are designed for specific techniques, so experiment to find what feels best for your goals. For example, smaller, hydrodynamic kickboards encourage a more natural body position.
• Quick Tip: Use a standard kickboard for general strength-building or a streamlined board if you want to challenge your stability and core engagement.

2. Position Yourself Correctly on the Kickboard

Proper positioning is key to ensuring comfort and maximizing the effectiveness of your workout.

Tip: Grip the Top of the Kickboard Lightly

• Place your hands near the top edge of the board, with your arms extended but relaxed. Avoid gripping too tightly, as this can create tension and cause fatigue.
• Quick Tip: Keep your elbows slightly bent to reduce shoulder strain and help maintain a streamlined body position.

Tip: Keep Your Head and Neck Relaxed

• Avoid lifting your head too high above the water, as this strains your neck and disrupts alignment.
• Technique: Keep your head in a neutral position, just enough above the water to breathe comfortably. This helps your body stay streamlined and reduces drag.

3. Focus on Kicking Technique

The kickboard isolates your legs, so this is the perfect time to work on proper kicking form.

Tip: Kick from the Hips, Not the Knees

• Powerful, efficient kicks originate from the hips. Avoid bending too much at the knees, as this can slow you down and create unnecessary resistance.
• Quick Tip: Think about keeping your legs long and relaxed, using quick, compact kicks to propel you forward.

Tip: Point Your Toes for a Streamlined Kick

• Pointing your toes creates a streamlined shape, reducing drag and helping you glide through the water.
• Quick Tip: Imagine kicking with the tops of your feet rather than your heels to maintain an effective kick and minimize water resistance.

4. Use Kickboard Drills to Build Leg Strength

Incorporating specific kickboard drills into your routine enhances leg strength and kicking efficiency.

Drill: Flutter Kick Drill

• Perform a consistent flutter kick for 50 to 100 meters, focusing on keeping the kicks small and fast.
• Quick Tip: Start slow, then increase speed for each lap to build strength gradually.

Drill: Sprint Kicking Intervals

• Sprint with the kickboard for 25 meters, then rest for 15-20 seconds. Repeat 6-8 times to build endurance and power.
• Quick Tip: Use a quick, powerful kick during each sprint. This drill helps improve stamina and kicking speed.

Drill: Vertical Kick Practice

• In deep water, hold the kickboard vertically in front of you and perform a flutter kick, using the board for balance.
• Quick Tip: This drill builds core and leg strength while encouraging better hip engagement.

5. Maintain a Streamlined Body Position

A streamlined position reduces drag, making each kick more effective and helping you swim faster.

Tip: Keep Your Core Engaged

• Engaging your core stabilizes your body, which helps you stay horizontal in the water.
• Technique: Tighten your abdominal muscles slightly to keep your hips level with your head, reducing drag and enhancing propulsion.

Tip: Avoid “Dolphining” or Bouncing Movements

• Many swimmers make the mistake of letting their body bounce up and down in the water. Instead, keep a steady, consistent movement with each kick.
• Quick Tip: Focus on keeping your body as flat as possible to maintain a streamlined position and maximize your speed.

6. Alternate Kicking Techniques for Well-Rounded Training

Incorporating various kicks keeps your training dynamic and strengthens different muscles.

Technique: Dolphin Kick with a Kickboard

• Hold the kickboard with arms extended and perform a dolphin kick, using a smooth, undulating movement through your core and legs.
• Quick Tip: Start by engaging your abs and chest, then flow the movement down through your hips and legs for a fluid kick.

Technique: Breaststroke Kick Practice

• Hold the kickboard close to your chest and perform the breaststroke kick for 50 meters, focusing on a smooth, powerful movement.
• Quick Tip: Avoid rushing the kick. Focus on drawing your heels toward your hips and snapping your legs back together for an effective push.

7. Build Endurance with Distance Kicking

Using a kickboard for endurance-focused drills helps improve leg strength and stamina over longer distances.

Endurance Drill: 200-Meter Steady Kick

• Kick steadily for 200 meters at a moderate pace, maintaining consistent kicks and breathing rhythm.
• Quick Tip: If needed, take short breaks after each 50 meters and aim to build up to 200 meters without stopping over time.

Pyramid Drill for Endurance

• Swim a pyramid set with the kickboard: 50 meters, 100 meters, 150 meters, 200 meters, then back down to 50 meters, with brief rests in between.
• Quick Tip: This drill helps build endurance gradually, allowing you to increase stamina while focusing on controlled kicks.

8. Cool Down and Stretch Post-Kickboard Workouts

Cooling down and stretching help your muscles recover after intense leg-focused exercises.

Cool-Down Routine

• Finish with a gentle 50-100 meter freestyle or backstroke without a kickboard to allow your legs to relax and stretch out.
• Quick Tip: Focus on slow, relaxed kicks to lower your heart rate and loosen up your legs.

Stretching Exercises

• Stretch your quads, hamstrings, and calves to relieve tension. Standing quad stretches and calf raises are especially helpful.
• Quick Tip: Hold each stretch for 20-30 seconds to maximize recovery and prevent soreness.

Conclusion

Using a kickboard in your swim routine is an excellent way to strengthen your kick, improve leg technique, and build lower body endurance. By focusing on body position, alternating kicking techniques, and incorporating strength-building drills, you can make the most of each kickboard session. Remember to stay streamlined, keep your core engaged, and take the time to cool down and stretch afterward. With consistent practice, you’ll see improvement in your kicking power and efficiency, helping you swim faster and with better control.

FAQs

1. How often should I use a kickboard in my swim workouts?
   • Adding kickboard exercises 1-2 times a week can help improve leg strength and technique without overworking your lower body.
2. Why is my body bouncing while I use a kickboard?
   • Bouncing or “dolphining” often occurs if you’re not keeping a steady kick or engaging your core. Focus on consistent, controlled kicks and stay streamlined.
3. Is it normal for my legs to feel tired after using a kickboard?
   • Yes, it’s natural for your legs to feel tired, especially if you’re new to kickboard drills. Over time, your endurance and leg strength will improve.
4. How can I avoid neck strain while using a kickboard?
   • Keep your head in a neutral position, with your gaze slightly downward. Avoid lifting your head too high, as this strains your neck and disrupts body alignment.
5. Should I kick from my knees or my hips?
   • Kicking from the hips, with a slight knee bend, provides a more powerful and efficient kick. Avoid kicking primarily from the knees to prevent fatigue and ensure proper technique.