Kickboard drills are fantastic tools for swimmers looking to enhance their leg strength and improve their overall performance in the water. These drills focus on isolated leg movements, allowing swimmers to build endurance, power, and technique without the distraction of arm strokes. Incorporating kickboard drills into your training routine can lead to more efficient swimming and faster times. Let’s dive into three effective examples of kickboard drills for leg strength in swimming!
Context: This drill is perfect for beginners or swimmers looking to focus on their flutter kick technique while building leg strength.
To perform this drill, start by holding the kickboard at arm’s length in front of you. Keep your elbows slightly bent and your head in line with your spine. Begin kicking your legs in a flutter motion, focusing on generating power from your hips rather than just your knees. Aim for a steady rhythm and keep your legs straight but relaxed. This motion will help engage your quadriceps, hamstrings, and calves, building strength and endurance.
Notes/Variations: To increase difficulty, try kicking with your feet closer together or incorporating a dolphin kick between flutter kicks. You can also time yourself to see how long you can maintain a strong kick without losing form.
Context: This drill is great for swimmers of all levels who want to maximize their leg strength and core stability while in the water.
To do vertical kicking, find a deep part of the pool where your feet cannot touch the bottom. Hold the kickboard vertically in front of you, using it for buoyancy. Keep your arms extended towards the kickboard and kick your legs in a fast flutter motion while keeping your body as vertical as possible. Focus on engaging your core for stability, and try to maintain a strong kick without sinking. Aim for 30 seconds to a minute of continuous kicking, resting as needed between sets.
Notes/Variations: To add intensity, try kicking with your legs together or wearing fins. You can also alternate between fast and slow kicks to build endurance and strength.
Context: This drill targets the inner and outer thighs while improving hip flexibility and strength, making it a great addition to your swimming workout.
Begin by lying on your side in the water, holding the kickboard in front of you with your bottom arm extended and your top arm resting on the board. Keep your head in line with your body and your legs straight. Start kicking your legs in a flutter motion, focusing on rotating your hips and using your thighs to generate power. Switch sides after a set period to ensure balanced development of both legs. Aim for 30 seconds on each side, gradually increasing the duration as you build strength.
Notes/Variations: To make this drill more challenging, try adding ankle weights or incorporating short bursts of faster kicks throughout the set. You can also experiment with different angles of your kick to target various muscle groups.