Kickboard Exercises for Effective Swimming Workouts

Using a Kickboard for Effective Swimming Workouts

A kickboard is a popular and versatile swimming training tool. It allows swimmers to isolate and focus on their leg movements. Kickboards can be used to build leg strength, improve kicking efficiency, and enhance cardiovascular endurance.

Integrating kickboard drills into swimming workouts provides variety while targeting different muscle groups. Coaches, competitive swimmers, and recreational swimmers can all benefit from including kickboard exercises.

Benefits of Kickboard Swimming

Using a kickboard offers several advantages for swimming training:

• Isolates leg muscles - Lets you directly work the legs without using the arms
• Builds leg strength - Develops power in thighs, glutes, hips, and core
• Improves kicking technique - Focuses on proper kicking form and efficiency
• Increases endurance - Excellent cardio workout for the lower body
• Allows rests for the upper body - Gives arms and shoulders a break
• Adds variety - Prevents swimming workouts from becoming repetitive

Proper Kickboard Positioning

Using proper form with the kickboard prevents straining the back and neck muscles:

• Keep head, back, and hips aligned - Don't hyperextend the neck
• Hold top edges of the kickboard - Keeps wrists neutral
• Keep elbows at sides - Prevents shoulders from hunching
• Soft grip on the kickboard - Avoid squeezing too tightly
• Relaxed shoulder and arm muscles - Reduces tension in the upper body
• Engage core muscles - Stabilizes the body position

Kickboard Swimming Exercises

Here are some great kicking drills to try using a kickboard:

Freestyle Kick

The freestyle kick works the quads, hip flexors, glutes, and core. This exercise develops balance and symmetry in the legs.

• Hold kickboard out in front with arms extended
• Maintain streamlined body position, engaging core
• Kick from the hips with ankles relaxed
• Focus on consistent tempo and squeezing the glutes
• Avoid overly bending the knees which creates drag

Backstroke Kick

Backstroke kicking targets the hamstrings, glutes, calves and lower back. It improves stabilization and posture.

• Hold kickboard overhead with arms extended
• Keep legs straight, ankles flexible, and toes pointed
• Powerful downward kicks come from the hips and glutes
• Time exhaling with each kick
• Maintain steady tempo and small, efficient kicks

Butterfly Kick

The butterfly kick works the adductors, abductors, quads, calves and core muscles. This drill improves balance and timing.

• Hold kickboard with arms overhead and elbows bent
• Keep hips up and legs extended for streamlined position
• Snap knees inward together and ankles outward in whip-like motion
• Power comes from squeezing the inner thighs
• Time the kick with forward undulations of the body

Flutter Kick

The flutter kick targets the hips, glutes, quads, hamstrings and calves. It promotes endurance in the legs.

• Hold kickboard at chest level with elbows bent
• Keep ankles and knees relaxed, feet just below surface
• Quick, consistent kicks come from alternately whipping the legs
• A tight core stabilizes body position
• Focus on tempo and squeezing inner thighs

Dolphin Kick

The dolphin kick works the core, hip flexors, quads, and glutes. This strengthens the midsection and legs.

• Hold kickboard overhead with arms extended
• Keep body and legs extended in streamline position
• Forceful upward/downward thrusts come from lifting the chest and hips
• Minimal knee bending for smooth, wave-like motions
• Time exhalations with explosive thrusts

Kickboard Swimming Workouts

Here are some sample kickboard swimming workouts for different training goals:

Endurance Workout

This workout builds cardio endurance in the legs over longer distances:

• 400 meter warm up (choice of kicks)
• 800 meters flutter kick
• 400 meters backstroke kick
• 800 meters freestyle kick
• 400 meters cool down (choice of kicks)

Sprint Workout

This high-intensity session develops power and speed:

• 300 meters warm up (mix of kicks)
• 4 x 50 meters dolphin kick fast pace
• 4 x 50 meters freestyle kick sprints
• 4 x 50 meters butterfly kick fast
• 300 meters cool down (choice of kicks)

Technique and Form Workout

This workout focuses on proper form and technique:

• 400 meters warm up (mix of kicks)
• 8 x 50 meters backstroke kick focusing on posture
• 8 x 50 meters butterfly kick focusing on timing
• 8 x 50 meters freestyle kick focusing on streamline
• 400 meters cool down (choice of kicks)

Integrating Kickboard Work into Training

To get the most benefit, strategically incorporate kickboard drills into swim workouts:

• Warm up with kickboard swimming to activate leg muscles
• Use kick sets in the middle of workouts to break up arm-heavy swimming
• Add kickboard work after challenging technical drills to isolate leg movements
• Perform kick sets prior to sprint or race pace swimming to engage leg power
• Allow sufficient rest between intense kick sets to maintain technique

1-2 focused kickboard workouts per week is ideal for most swimmers. Listen to your body and adjust kickboard volume based on fitness level.

Kickboards Take Swimming Training to the Next Level

Incorporating kickboard exercises enhances swimming workouts by targeting the lower body. A diversity of kicking drills isolates various leg muscles and cardio benefits.

Proper kickboard technique and purposeful integration into training routines will help all swimmers take their performance to the next level.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.