Kickboard Drills
Leg kicks with a kickboard to isolate lower body work and improve aquatic cardio.
Updated
Kickboard Drills: Isolating the Legs
Kickboard drills are a fundamental swimming exercise that isolates leg work. By holding a board in front, the swimmer focuses solely on kicking, developing endurance and lower body power.
Muscles Targeted
Focus on quadriceps, hamstrings, glutes, calves and hip flexors. The work is intense for the cardiovascular system.
Execution
- Position: hold the board at arm's length in front, arms extended. Body lies at the surface.
- Kicks: kick continuously from the hips, not the knees. Legs stay nearly straight.
- Amplitude: moderate range of motion, about 30 cm between top and bottom of kick.
- Breathing: turn head laterally or lift slightly to breathe.
Duration
Duration: 10 to 15 minutes. Can be integrated in 50-100m sets with recovery.
Safety Tips
- Do not lock knees in full extension.
- Keep toes pointed for better propulsion.
- Avoid pedaling underwater: the movement should be a whip from the hips.
Variations
- Back kicks: board on belly, swim on back.
- Side kicks: on the side to work obliques.
- Finned kicks: increased resistance for more power.
Target Audience
All levels. Excellent exercise for beginners needing to improve their kick.