Last Updated on November 24, 2023 by admin
In this article, we’ll provide advice, drills, hacks and tips on the benefits of swim training with a kickboard.
What are the benefits of swim training with a kickboard?
Swim training with a kickboard provides the swimmer with many benefits. These include,
Body position
- A kickboard helps to keep a swimmer’s body in the correct position, with their hips, buttocks and legs high in the water.
Kicking technique
- A kickboard allows a swimmer to isolate their legs for specific kicking training.
- This helps to develop a swimmer’s kicking technique, speed and endurance.
- Kickboards can be used for a variety of kicking-based drills.
- Including those using different competitive strokes
- Kicking-based drills can be performed over short distances, at a high intensity to develop speed and power.
- They can also be performed over longer distances at a lower intensity, to develop endurance.
- Many coaches use easy kicking sets with a kickboard as recovery sets.
- Kickboards are also great for use during a pool warm-up.
Related article on freestyle leg-kicking patterns
We have produced a related article on freestyle leg-kicking patterns. You can view it by clicking this link: freestyle leg kicking patterns
Related article on freestyle kicking: improving the technique
We have produced a related article on freestyle kicking improving the technique. You can view it by clicking this link: freestyle kicking improving the technique
Ankle strength and flexibility
- A kickboard also helps to develop a swimmer’s ankle strength and flexibility
Related article on recovery swims: an introduction
We have produced a related article on recovery swims, an introduction. You can view it by clicking this link: recovery swims.
Related article on swimming ankle strength and flexibility: an introduction
We have produced a related article on swimming ankle strength and flexibility, an introduction. You can view it by clicking this link: swimming ankle strength and flexibility.
Breathing
Many coaches introduce a kickboard into many breathing drills.
- This can help stabilise a stroke allowing swimmers to focus on developing their breathing technique
Related article on freestyle breathing drills: an introduction
We have produced a related article on freestyle breathing drills: an introduction. You can view it by clicking this link: freestyle breathing drills: an introduction
Adding variety
Swim training with a kickboard is a great way of adding variety to any training session.
- Kickboards can be used for a variety of pulling-based drills.
- For examples, see the kickboard drills below.
What is a kickboard?
A kickboard is a flat tablet made from foam or other buoyant materials.
- They are an essential piece of a competitive swimmer’s kit.
- Which is mainly used to isolate the swimmer’s legs for specific kicking training.
- They are available in a variety of shapes and sizes.
How to use a kickboard
When swim training with a kickboard, the swimmer should assume the same approximate body position as when they are swimming.
- The swimmer should hold their head still just above the surface of the water, looking forward.
- They should not lean on the kickboard, as this will affect their body position.
- Swimmers should also engage their core to ensure their body remains in a streamlined position.
- For most kicking drills the swimmer should grip their kickboard with both hands on either side of the board.
- Swimmers should keep their arms as straight as possible to reduce drag.
- They should kick from the hips and not from the knees.
- When freestyle kicking, swimmers should focus on eliminating any knee bend.
Related article on developing your swimming core
We have produced a related article on developing your swimming core. You can view this by clicking this link: developing your swimming core.
Considerations when swim training with a kickboard
Despite the many benefits of using a kickboard when training, there are certain factors that should be considered. These are,
Rotation
When performing freestyle and backstroke kicking drills, both the swimmer and the coach should take note that using a kickboard can restrict the natural rotation of the swimmer’s trunk and hips.
Undulation
When performing breaststroke, butterfly or underwater dolphin kicking drills, both the swimmer and the coach should take note that using a kickboard can restrict the natural undulation of the swimmer’s body.
Swimmer’s shoulder
For any swimmer who has a shoulder or neck condition, using a kickboard can sometimes place additional stress on those areas, so should be avoided.
Related article on swimmer’s shoulder: an introduction
We have produced a related article on swimmer’s shoulder, an introduction. You can view it by clicking this link: swimmer’s shoulder.
Younger or less experienced swimmers
Many younger or less experienced swimmers often find the introduction of regular kicking training difficult, due to the lack of propulsion.
- As well as the aid of a kickboard, many coaches use swim fins as a way of gradually helping to develop their kicking technique and strength.
Related article on training with swim fins
We have produced a related article on training with swim fins. You can view this by clicking this link: training with swim fins.
Kickboard drills
Listed below are some of our favourite kickboard drills.
Body position drill
Introduction:
This is an excellent introductory kickboard drill.
How to perform this drill:
The swimmer should start this drill by gripping the end of the kickboard.
- They should ensure that their arms are fully extended.
- The swimmer should place their face in the water between their arms, with their ears level with the surface of the pool.
- They should raise their head to breathe.
- Some coaches introduce a snorkel when conducting this drill.
Kicking pyramid drill
Introduction:
This is an excellent kicking drill for developing a swimmer’s kicking endurance.
How to perform this drill:
This drill is conducted at a medium intensity, with a 10-second rest interval between each step.
- This drill is performed by gradually increasing and then reducing steps of 50m
- Namely, 50m, 100m, 150m, 200m, 150m, 100m, 50m.
- Once this drill has been mastered the distance can be slowly increased.
Speed play drill
Introduction:
This is an excellent kicking drill for developing a swimmer’s kicking speed.
How to perform this drill:
- From a push and glide from the end of the pool, the swimmer performs ten fast leg kicks, and then performs ten slow leg kicks (10/10), initially over 50m.
- Once mastered this drill can be made more difficult by progressively reducing the number of fast and slow leg kicks.
- For example, seven fast leg kicks, then seven slow leg kicks (7/7)
- Keep this drill to short distances, in sets of 2-4 lengths, as the emphasis of this drill is a great technique
Kickboard ‘hugging’ drill
Introduction:
This is an excellent backstroke kicking recovery drill.
How to perform this drill:
- The swimmer starts on their back, in a horizontal (supine) position.
- They should hold a kickboard across their chest as if they are cuddling a ‘teddy bear’.
- The swimmer should perform a gentle flutter kick.
- Swimmers should kick from the hips and buttocks.
Related article on freestyle kicking: improving the technique
We have produced a related article on freestyle kicking: improving the technique. You can view it by clicking this link: freestyle kicking: improving the technique
Related article on leg kicking patterns: an introduction
We have produced a related article on leg-kicking patterns. You can view it by clicking this link: leg kicking patterns: an introduction
Related article on training with a swim snorkel
We have produced a related article on training with a swim snorkel. You can view it by clicking this link: training with a swim snorkel
Types of kickboard
There are three main types of kickboards. The traditional, the hydrodynamic and the combination kickboard and pull buoy.
Amazon affiliate links
Our articles and posts may contain Amazon affiliate links, to products we use and recommend. If you buy something through one of these links, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Traditional kickboards
Traditional kickboards are tombstone-shaped kickboards.
- They can vary in size and thickness.
- As a general rule the larger and thicker the kickboard the more buoyant they are.
- Competitive swimmers tend to use smaller kickboards, so they can adopt a better streamlined body position.
Hydrodynamic kickboards
Hydrodynamic kickboards are usually arrowhead-shaped kickboards.
- They are usually smaller than the traditional kickboard and therefore tend to be less buoyant.
- They help to ensure that the swimmer’s body position is flatter than the traditional kickboard, therefore they tend to reduce drag.
Combination kickboards and pull buoys
Combination kickboards and pull buoys are designed as a dual-function piece of swimming equipment.
- Although some swimmers prefer the combination kickboard and pull buoy, others prefer specialist pieces of kit.
- Those who prefer them, like the fact that it’s one less piece of kit to worry about.
- While others find that they are not as good at either function.
- This can be especially the case when kicking as many find they a poor shape for effective kicking.
Takeaways
Using a kickboard provides the swimmer with many benefits. These include,
- A kickboard allows a swimmer to isolate their legs for specific kicking training.
- This helps to keep a swimmer’s body in the correct position, with their hips high in the water.
- This also helps to develop a swimmer’s kicking technique and speed
- Which can also help to develop their ankle strength and flexibility
- Kickboards can be used for a variety of kicking-based drills.
- Which can be performed over short distances, at a high intensity to develop speed and power.
- They can also be performed over longer distances at a lower intensity, to develop endurance.
- Many coaches use easy kicking sets with a kickboard as recovery sets.
Swimming resource library
We have provided a swimming resource library.
- This contains links to all of our publications and blog articles.
- Now with an easy-to-use index.
- To access any article simply click on the attached page link: swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange. This is a competitive swimming Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents. In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water
For more information about joining this group please use the following link: The Competitive Swimming Exchange