Have you ever felt like your legs get tired too quickly when swimming? Or maybe your kicks feel messy and unbalanced. Many swimmers focus on arms and breathing, but forget that strong kicking makes a big difference.
This is where kickboard drills help. They look simple. You hold a board and kick. But done properly, they build strength, control, and confidence. They also help swimmers understand how their lower body moves in the water.
In this article, we’ll talk about kickboard drills and how they can help for better swimming technique.
What is a Kickboard?
A kickboard is a flat, floating board used in swimming practice. Swimmers hold it with their hands while focusing on kicking. It supports the upper body so the legs can work without distraction.
Kickboards come in different sizes and shapes. Most are made of foam and float easily. They are common in lessons, training sessions, and even casual swim workouts.
The main purpose of a kickboard is to isolate the legs. By removing arm movement, swimmers can focus on improving kick strength and rhythm.
What are Kickboard Drills?
Kickboard drills are exercises done in the pool using a kickboard. They focus on developing proper kicking technique and lower-body endurance.
Kickboard drills are useful for beginners and experienced swimmers alike. Beginners use them to learn control and coordination. They help new swimmers feel safe while practising steady movement. More advanced swimmers use them to refine power, timing, and efficiency.
Kickboard drills often focus on:
- Straight leg kicking
- Controlled ankle movement
- Rhythm and timing
- Body alignment
- Breathing control
- Hip-driven movement
- Reducing knee bend
- Improving water feel
They are simple in design but very effective when practised regularly. Small improvements in kicking can make a noticeable difference in speed and comfort in the water.
Benefits of Learning Kickboard Drills
Kickboard drills offer practical benefits for swimmers of all levels. They may look basic, but they build important skills.
- Improves leg strength: Repeated kicking builds muscle in the thighs, hips, and calves. Stronger legs provide more power during every stroke. This support reduces strain on the arms.
- Helps increase stamina: Focused kicking sets challenge the lower body. Over time, swimmers notice they can swim longer without feeling tired. Better endurance means more consistent performance.
- Builds balance in the water: Learning to keep the body straight while holding a board improves stability. Swimmers become more aware of hip position and posture. This leads to smoother movement.
- Improves kicking technique: When arms are removed from the action, it becomes easier to spot mistakes. Swimmers can correct over-bending knees or stiff ankles. Cleaner kicks mean less wasted energy.
- Supports better breathing habits: Kickboard drills give swimmers time to practise steady breathing patterns. They learn how to breathe while swimming without rushing. This builds calmness and rhythm.
- Boosts confidence: Controlled kicking helps swimmers feel safer and more secure in the pool. This is especially helpful for those still learning to float in swimming. Feeling stable in the water builds trust in their ability.
Kickboard Drills
Kickboard drills can be simple or slightly more advanced. Start easy and build gradually.
1. Basic Flutter Kick
This is the most common kickboard drill. Hold the board with both hands stretched forward and keep your arms straight. Your face can stay above water or in the water, depending on your comfort.
The movement should come from the hips. Legs stay mostly straight with a slight bend at the knees. The kicks should be small and quick, not wide and splashy.
Focus on:
- Straight but relaxed legs
- Small fast kicks
- Pointed toes
- Steady breathing
2. Slow Controlled Kick
Instead of kicking fast, slow everything down. This drill is about control, not speed. It helps swimmers feel each movement clearly.
Move your legs gently and pay attention to posture. Keep your core engaged so your hips do not sink. This drill improves awareness and technique.
Remember:
- Keep your head steady
- Avoid splashing too much
- Stay aligned
- Kick from the hips
3. Side Kick Drill
Hold the kickboard with one hand and turn your body onto one side. One shoulder faces the ceiling while the other faces the pool floor. This position challenges balance and coordination.
This drill improves body rotation, which is important in strokes like sidestroke swimming. It teaches swimmers how to stay stable while slightly turned.
Key points:
- Keep one arm extended
- Turn your head gently to breathe
- Keep hips lifted
- Switch sides halfway
4. Vertical Kicking
In deeper water, hold the kickboard against your chest and stay upright. Kick continuously to keep your head above water.
This drill builds leg strength quickly. It also shows whether your kick is strong enough to support your body without floating forward.
Try to:
- Keep your body tall
- Use steady kicks
- Avoid cycling legs like riding a bike
- Stay controlled
5. Kick with Face in Water
Hold the board and place your face in the water. Exhale slowly through your nose or mouth. Lift your head only when you need air.
This drill improves breathing rhythm and comfort underwater. It helps swimmers stay relaxed while moving forward.
Focus on:
- Exhaling fully underwater
- Lifting head gently
- Returning face quickly
- Keeping kicks steady
6. One Arm Extended Kick
Hold the board with one arm while the other arm rests by your side. This challenges balance and core stability.
It prepares swimmers for front crawl timing. It also encourages better body alignment.
Remember:
- Keep hips level
- Avoid twisting too much
- Switch arms halfway
- Stay steady
7. Fast Interval Kicking
This drill focuses on power. Kick hard for a short distance, then slow down to recover.
Short bursts build strength and help develop endurance. It also trains the legs to respond quickly.
Plan it like:
- 25 metres fast
- 25 metres easy
- Repeat several times
- Rest if needed
8. Underwater Push and Kick
Push off the wall in a tight streamline position. Glide briefly before bringing the board forward and starting your kick.
This drill connects push off technique with steady kicking. It improves transition control.
Focus on:
- Strong push
- Tight body line
- Smooth transition
- Calm breathing
9. Back Kick Drill
Hold the kickboard against your chest and lie on your back. Kick gently while looking up at the ceiling.
This drill improves awareness of hip position. It also strengthens the lower back and core.
Remember:
- Keep your chin slightly up
- Hips near the surface
- Small steady kicks
- Stay relaxed
10. Gentle Cool Down Kick
At the end of your session, use light kicking to relax the legs. This should feel easy and comfortable.
It works well as part of cool-down exercises. Gentle movement helps reduce muscle tightness after harder sets.
Keep it:
- Slow
- Controlled
- Comfortable
- Smooth
Tips for Doing Kickboard Drills
Small details can greatly improve the quality and effectiveness of each kickboard drill. Follow these tips:
Keep Your Body Straight
Maintaining a straight body line is one of the most important parts of any kickboard drill. Avoid bending at the waist or letting your hips sink too low in the water. A straight position improves balance, reduces drag, and allows your kick to move you forward more efficiently.
Engage your core muscles gently to support your posture. Think of forming a long line from your head down to your toes. The more aligned your body is, the less energy you waste during each kick.
Do Not Grip the Board Too Tightly
It is common to hold the kickboard too firmly, especially when trying to stay stable. However, gripping too tightly creates tension in the shoulders, neck, and upper back. This tension can lead to faster fatigue and poor technique.
Hold the board securely, but keep your arms and shoulders relaxed. A light, controlled grip allows better movement and helps you conserve energy throughout your session.
Watch Your Breathing
Breathing should be steady and controlled during kickboard drills. Avoid holding your breath or lifting your head too high out of the water, as this can strain your neck and disrupt body alignment.
Practise exhaling slowly when your face is in the water and inhaling calmly when you lift your head. Learning to breathe while swimming keeps you relaxed and improves rhythm, especially during longer sets.
Protect Your Ears
Frequent exposure to pool water can sometimes lead to discomfort or swimmer’s ear. After each session, dry your ears gently using a towel and tilt your head to remove trapped water.
If you are prone to ear infections or irritation, consider using proper ear protection recommended for swimmers. Taking simple preventive steps helps you stay consistent with your training.
Use the Right Equipment
Comfortable and well-fitting equipment can make your drills more effective. Some swimmers prefer using nose clips during face-down kicking drills to prevent water from entering the nose.
Make sure your goggles fit properly and do not leak. Good equipment allows you to focus fully on technique instead of adjusting gear during practice.
Listen to Your Body
Kickboard drills can be demanding on the legs, especially during longer or high-intensity sets. If you feel unusual strain in your knees, hips, or ankles, reduce the intensity or take a short break.
Progress should be gradual. Building strength and endurance safely is more effective than pushing too hard and risking injury. Paying attention to how your body feels ensures steady improvement over time.
Conclusion On Kickboard Drills
Kickboard drills may look basic, but they build strong foundations. They improve leg strength, balance, stamina, and confidence. When done regularly, they support smoother and more controlled swimming.
At Just Swim, we guide swimmers step by step. We focus on technique, comfort, and steady improvement. If you want help improving your kicking and overall swimming, contact our team today! We are here to support your progress.
Frequently Asked Questions About Kickboard Drills
Are kickboard drills only for beginners?
No. Beginners use them to learn balance and control. Experienced swimmers use them to build strength and refine technique.
How often should I do kickboard drills?
Two to three times a week is common. Short, focused sets work better than long, tiring sessions.
Can kickboard drills help with endurance?
Yes. Regular kicking sets help increase stamina over time. Stronger legs support longer swims.
Do kickboard drills improve all strokes?
They improve the kicking part of most strokes. Strong legs support freestyle, backstroke, and even breaststroke.
Are kickboard drills safe for children?
Yes, when supervised. They help children build comfort and control in the water.
