Do I have to use a kickboard for these kick drills?
If you are currently using a kickboard but seeing little improvement to your freestyle kick, it may be time to branch out and test different drills to find the one that’s right for you.
To make sure you are using the right kickboard and performing the kickboard drills correctly, we recommend that you get a lesson from a good coach.
In the meantime, here’s a guess at some of the reasons why your current kickboard drills may not be producing results.
Your body position isn’t optimal. Get comfortable with your kickboard to improve your technique.
You’re getting the drill wrong. Make sure you’re performing the kickboard drills correctly.
You’re not getting enough power. Take your time and go easy on your muscles to avoid injury.
Single leg free kicking.
If you focus on your kicking technique by kicking only with one leg it will simplify your stroke and help you identify the technical flaws in your kick.
You can experience the benefits of this drill even if you’re using a kicking board (the board that you lie on and paddle across the surface of the water). One trick here is to kick your board with the same leg on every stroke. Concentrating on one leg cleanly out of the water can also provide a benefit.
As with all movements, you can’t change habits overnight. So start off by kicking on a regular basis, starting on both legs, and then pick one leg to bring out of the water. Start slow and gradually increase your speed. The rate of your progression will depend on the technical challenge that you are working on. Practice kicking without your board to further refine your kick.
Vertical free kicking.
If you are just learning freestyle kicking, the first drill you want to do is to vertical free kick. By vertical, we mean that your feet are straight up and down from your body. In other words, you want to kick while your heels are pointed straight into the air. This drill helps you develop core strength and a powerful kick.
To get started, stand in waist-deep water. Take an eggbeater kick and start kicking straight up and down. Stay relaxed and natural. Don’t make it hard on yourself by trying to kick fast or by thinking too much about your kick. Let your body get used to kicking at a slow, relaxed pace.
This drill can be done anywhere you happen to have water that is waist high. It’s great because it improves your kick while you warm up. The next time you’re getting ready to go for a swim, do this drill for 10 minutes before you jump in the pool.
Mail-slot kick drill.
The first step is to learn how to use your legs to kick through the water. Most people try to do it with their hips, which is easier, and end up kicking a hole in the water. To do it the right way, learn how to bend your knees and kick.
The same concept is true for rowing and doing pushups and pull-ups. A lot of people don’t understand that the power behind those moves comes from the legs. With swimming, you can do this through one arm swimming and then through freestyle kicking drills.
The idea with the kick drill is to swim and kick during a lap. Then come to a wall and do 30 kick swims. This forces your legs to work harder and you’ll see the results when you start your swim.
The Kick Drill is the perfect way to practice your kick at home. You can do this drill during your dry-land sessions or between sets of other kicking drills. It is a great way to fine tune your kicking technique and increase your kicking endurance.
The goal is to kick with your front leg, then your rear leg, then back to your front leg until you complete a lap around the pool. If that’s too easy for you, try kicking with each leg on every other lap. If that’s too easy for you, try kicking with every other stroke. Your goal is to kick as many laps as you can without stopping for one minute.
Because the goal is to be able to kick continuously for a long period of time, it is important to kick with good breathing and rhythmic motions. You want to be able to extend your leg for the maximum amount of time without compromising your kicking form. If you are just starting out, you can shorten the length of your kick each lap.