How and When to Use a Kickboard

As understanding of physiology has evolved, as well as knowledge of technique that produces fast swimming, drills, techniques, and equipment have also evolved in terms of design and use.

Kickboards, as the name implies, are meant to help you focus on just the kick. Here are both the best and worst uses of kickboards, as well as variations in design so you can find what’s right for you.

Each stroke presents its unique challenges. Coaches have long divided strokes into long-axis strokes (freestyle and backstroke) and short-axis strokes (butterfly and breaststroke).

In long-axis strokes, the body rotates around the long axis of the body—from the head to the feet. In short-axis strokes, the axis is lateral through the ribcage.

Kicking in long axis strokes relies on rotation of the hips during the stroke, whereas for butterfly and breaststroke the hips remain flat.

Kicking Freestyle and Backstroke

Because of the rotational dynamics of the long-axis strokes, kickboards aren’t quite as useful as they are for the short-axis strokes.

On one hand, fast freestyle flutter kick with a kickboard is a great way to strengthen the kicking movement and get some cardio. And, if you’re riding the board with your hands grabbing it out front and your head up, you can see and breathe, and not to mention, chat with your lane mates.

The big disadvantage, however, is that when your head is up, your hips are down. So, although this method of kicking strengthens a movement, it also causes a body position problem. It can also cause you to strain your neck.

For freestyle, it’s better to grab the back of the board and put your face in the water. This keeps a more natural alignment for your body and allows you to gently rotate, as you would when doing the full stroke. Using a snorkel is best and can help you focus on strengthening your movement without having to turn your head to breathe.

For backstroke, if you’re new to swimming, you can hug the kickboard to your chest, which can aid in buoyancy and control, as you learn to kick on your back. You can also kick with your hands outstretched, grabbing the back of the board, but most swimmers don’t use a board at all when kicking on their backs.

Kicking Butterfly and Breaststroke

It’s much easier to isolate your kick with a kickboard in the short-axis strokes. Why? Because the rotational element isn’t there—the hips stay flat. It’s a great way to build strength without worrying about how your rotation plays into it.

But as before, if you lay your forearms across the board and grab the front of it, your hips and legs will sink. It’s better to grab the back of the board and put your face in the water. Use a snorkel so you can focus just on strengthening your movement without having to turn your head to breathe.

Variations in Kickboard Design

Swimmers and coaches are a creative lot. When they’re struggling with what’s always been done or trying to explain the norm, they often think outside of the box and come up with new and creative solutions for equipment. Manufacturers pay close attention to these ideas and come up with new products.

• Traditional—The traditional design of the kickboard resembles a tombstone. Simply a flat rectangle of foam, rounded at one end. These are most common from learn-to-swim programs all the way up to the most competitive groups. Their popularity comes from the simple design, availability, and friendly price point.
• Wedge-shaped—Manufacturers started marketing more wedge-shaped kickboard to help not only bring a new product to the market but also address a need. Many tired swimmers would lay their head on the board and let their elbows hang out. Wedge-shaped boards helped solve this with grip zones at the front of the board and channels for the forearms. This meant the board had a top and a bottom. These boards were also designed for less drag.
• Alignment or streamline boards—These types of boards are minimalist and are typically no larger than a piece of notebook paper. They’re designed to be used in a streamline position with a snorkel. They promote the best body position and technique.

Alternative Uses for Kickboards

Some coaches and swimmers have recognized that improper use of equipment can hinder development, but they’re not ready to give up this essential piece of equipment, so they come up with non-traditional uses.

• Tombstone kicking—As if kicking weren’t hard enough! Grab the board in the middle of the outside edges and place it upright in front of you just like, yep, a tombstone. The purpose is to create extra resistance to strengthen your kick.
• Shark-fin kicking—You can also hold a kickboard vertically between your palms in an almost streamlined position. Instead of the flat side providing extra resistance, as in tombstone drill, holding it so the side edge is forward requires a strong core and strengthens your shoulders.
• Cushion—Long days at a swim meet often involve a lot of sitting. Foam is certainly better than metal or concrete. Also, sitting on it on the side of the pool rather than on the pool deck prevents your suit from wearing out prematurely.
• Charcuterie board—Swim meet without snacks? Unthinkable. Also perfect for the after-practice hot tub social scene as a recovery-drink tray.

So many uses and designs can be confusing. Find swimmers who own these items and ask if you can try them out so you can experiment with what works for you. Kicking does amazing things for swimming, for all strokes, so give this piece of equipment a go.