Use a Kick Board
A kick board is a great tool for a beginning swimmer, and can also make a great addition to an advanced workout. It allows a swimmer to isolate the leg muscles and therefore get a longer workout, once the arms become tired. It is also a fantastic tool for a very beginning swimmer, as it will keep them afloat as they learn to control themselves in the water.
Contents
Steps
Selecting a Kick Board
- Pick a kick board that is the correct size. It should be long enough that when you hold the top edge of the board, it comes to the middle of your upper arm. The board should also be wide enough that your arms are extended straight out from the shoulder.
- Some kick boards come with holes in the sides for holding. These are useful for beginners but are not a long term option, as holding the board on the sides should only occur when first learning, as the correct position is to hold the board from the top.
Preparation with the Kick Board
- Get into the float position. Hold on to the bar at the sides of the pool, and then push your body upwards, it should float easily.
- Practice your kicks. Before you learn to swim with a board, or even simply swim, you have to learn how to kick properly. Practice kicking techniques by holding on to the edge of the pool for support, stretching yourself out to float on the water (see first step) and kicking in the water. Try to kick so as to keep your feet under the water––breaking through to the surface makes for a less efficient kicking motion.
- Keep your legs straight and don't bend your knees.
- if you have no swimming experience at all, then use the shallow end of the pool.
Positioning Yourself with the Kick Board
- Begin using the board. Once you're confident with floating and kicking, it's time to let go of the wall and start using the kick board to propel yourself around the water.
- Hold on to the sides of the board or put your hands in the holes (if there are holes in your board). As you gain experience, you will be able to put your palms on top of the board and simply press down lightly to bring your hips up into the proper horizontal position. This latter position is the correct way to hold a kick board but it's not always easy for beginners, so holding the sides will reassure you to start with.
- In time, when you are used to the kick board and swimming with it, shift to holding onto it from the top edge.
- Check your position. Your elbows should rest on the board for support. Rest your face in the water between your arms.
Swimming with the Kick Board
- Refine your float position. All you have to do is lay on your belly, and float.
- Push off from the wall and start kicking. Do a little push off to get you started. It is good practice to get used to keeping your face in the water and moving your face to your left or right to take a breath.
- When you need to breathe, turn your head to one side so that your mouth is out of the water. Lifting straight up is harder on your neck.
- Put it all together! Obviously you have to kick to get moving. Try these different ways to kick:
- Traditional butterfly kick
- Breast stroke kick (frog style)
- Caterpillar kick
- Back kick
- Side kick
- You can try these out after getting the hang of the basics!
- Use a variety of kick drills to get the most out of your workout. Changing the kicks and styles will also help to prevent boredom. Keep making use of the kick board when swimming and training––even the elite swimmers make use of kick board swimming as part of their training routine.
Tips
- Use fins in combination with a kick board to get the most out of your freestyle or butterfly kick workout.
- If you keep letting go of the kick board, think about buying a board with holes in it to put your fingers in it. Make sure it's the right length as reaching for the holes can make your arms ache.
- To use a kickboard for backstroke, lay the board on your chest and cross your arms over it. Or, if you can stay afloat, hold it in front of you with your arms outstretched
Warnings
- Don't try to do this in the ocean until you have gained experience and have become comfortable on the float board. Remember, you will have to be a strong swimmer to cope with the waves and will have to be comfortable with your face in the water because the ocean waves will cover your head from time to time. Plus, there is nothing to hang onto to practice your kicks!
- Always grip the top of the kick board and rest your arms on the board. Holding onto the bottom of the board puts a lot of strain on your shoulders and elbows and can cause injury and sudden heart failure.[citation needed]
Things You'll Need
- A swimsuit suitable for exercising in
- A kick board
