Kickboard Techniques

The kickboard is one of the most popular conventional water training devices. Most people learn how to swim by gripping this floating foam board for buoyancy before they are brave enough to venture into the deep end unaided. Along the way from kickboard to free swim, there are a few simple techniques that will help strengthen your swimming muscles for speed and endurance.

  1. Background

    • The kickboard is a buoyancy support device that is used to help beginner swimmers or competitive swimmers in training. It usually comes in a variety of shapes and sizes, but is typically made out of rigid foam. It is rectangular and flat in shape with a rounded front end that allows your upper body to stay afloat while you practice breathing and kicking your legs. Below are some tips for maximum kicking and breathing performance that will give you propulsion and stamina in the water.

    Techniques for Speed

    • While gripping the kickboard, focus on keeping your legs as straight as possible for maximum paddle thrust. Always kick from the hip. By kicking from the hip and lifting your toes out of the water with each kick, you will maximize your leg length and depth of kick.

      Another thing to keep in mind is to whip your legs like one whips a rope by kicking out from the hip all the way to your toes. The whip action provides a greater leg thrust than the upward and downward kicking motion. Focus on the entire length of the leg, stretching the kick out into your ankles and feet. Feel the power that originates from your core muscles.

      Try not to place your upper body on top of the board, as it doesn't maximize your core strength. Push the board out in front of you and extend your body to its full length, with your arms, legs and torso in a straight line. This works not only your leg and hip muscles, but it strengthens your core, which includes your abdominal muscles and lower back. This also strengthens your shoulder muscles as you keep the board stabilized and extended in front of you.

    Techniques for Endurance

    • Perform sets of sprints, preferably at the end of your workout. In a series of quick, powerful bursts, kick as hard and fast as you can for 30 seconds, then rest for 30 seconds. You can also use visual markers in the pool as your starting and stopping points. Slowly build up your time from 30-second to one-minute intervals.

      Kickboards are also a great breath training tool. To practice your breathing without using your arms, simply grip the kickboard from the back, extending your arms out in a straight line with your body. Begin kicking with your face underwater, with your head and neck also in line with your body. For every other stroke you would take using your arms, lift your head out of the water and take a breath.