Using a Kicking board to Improve Your Swimming

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Swimming is a highly technical sport that requires the coordination of many different body parts and precise timing.

One of the most effective tools for improving your swimming technique is a kicking board.

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Benefits of Using a Kicking board

A kicking board is a flotation device that is held out in front of you to help you focus on your lower body and leg technique. Here are some of the benefits of using a kicking board:

Isolates Lower Body

Using a kicking board isolates your lower body, allowing you to focus on your leg technique without worrying about your arms. This can help you to develop a more efficient and powerful kick.

Improves Body Position

By keeping your upper body afloat, a kickboard helps to improve your body position in the water. This can help reduce drag and make your stroke more efficient.

Builds Leg Strength

Swimming with a kickboard requires more leg strength since you are not using your arms to help propel you forward. This can help you to build strength and power in your legs.


Here is a step-by-step guide on how to use a kickboard during your swim training:


  1. Warm up for 10-15 minutes with some easy swimming.
  2. Hold the kickboard out in front of you with your arms extended.
  3. Kick with a steady and consistent rhythm, keeping your toes pointed and your legs straight.
  4. Start with shorter distances, such as 50 meters, and gradually increase to longer distances, up to 200 meters.
  5. Incorporate kick board sets into your swim workouts 1-2 times per week.

Example Protocol

Here is an example kick board protocol that you can use during your swim training:


  • Warm-up: 10 minutes of easy swimming
  • Main set: 4x50m freestyle with a kick board, focusing on technique and maintaining a strong body position. Rest for 15 seconds between each 50m.
  • Recovery: 100m easy swimming
  • Main set: 4x100m freestyle with kick board, maintaining a consistent pace and focusing on technique. Rest for 30 seconds between each 100m.
  • Recovery: 100m easy swimming
  • Main set: 2x200m freestyle with kickboard, focusing on maintaining a strong body position and a consistent pace. Rest for 1 minute between each 200m.
  • Cool down: 10 minutes easy swimming


Using a kickboard can be a highly effective tool for improving your swimming technique. By isolating your lower body, improving your body position, and building leg strength, you can become a more efficient and powerful swimmer.

Incorporate kickboard sets into your swim training 1-2 times per week to see the best results.

Coach Shamus

At the heart of MultiSportCoaching is Coach Shamus, a seasoned athlete and experienced coach with a passion for helping others achieve their goals. With over 25 years of experience in coaching athletes of all levels, Coach Shamus has the knowledge and expertise to help you reach your full potential.
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