Kickboards are indispensable training tools for swimmers, offering numerous benefits for improving technique and endurance. Here’s a comprehensive guide on their advantages, types, and effective use.
Benefits of Using Kickboards
Kickboards help swimmers isolate and strengthen their leg muscles. By allowing swimmers to focus solely on their kick, kickboards aid in building lower body strength and endurance. They also promote better body position and streamline technique in the water.
Types of Kickboards
Kickboards come in various shapes and sizes to cater to different training needs and swimmer levels:
Standard Kickboards
Rectangular in shape and made from buoyant foam, these are suitable for swimmers of all levels.
Ergonomic Kickboards
Designed to reduce shoulder strain, these boards have contours that fit the swimmer’s arms and body.
Junior Kickboards
Smaller in size, these are perfect for children and those with smaller frames.
How to Use Kickboards Effectively
To get the most out of your kickboard training, follow these tips:
Proper Hand Position
Place your hands at the top or sides of the kickboard, keeping your arms extended and head down in the water.
Body Alignment
Keep your body streamlined, with your hips high and core engaged. This position reduces drag and promotes efficient movement.
Kick Technique
Focus on a steady, flutter kick from the hips rather than the knees. Your legs should remain straight with a slight bend at the knees, and your toes should be pointed.
Breathing
Coordinate your breathing with your kick. Lift your head to breathe, ensuring it does not disrupt your body position.
Training Drills with Kickboards
Incorporate the following drills into your routine to enhance your training:
Flutter Kick Sets
Perform sets of flutter kicks to build endurance. Start with shorter distances and gradually increase as your stamina improves. For example, you might begin with 4 sets of 25 metres and work up to 4 sets of 100 metres.
Alternate Kick and Swim
Alternate between kicking with the board and swimming without it. For instance, do 50 metres of flutter kicks followed by 50 metres of freestyle swimming. This helps transition the strength gained from kickboard training into your overall stroke technique.
One-Legged Kicks
Focus on one leg at a time to address any imbalances and improve individual leg strength. Hold the kickboard and perform flutter kicks with only your left leg for 25 metres, then switch to your right leg for the next 25 metres.
Interval Training
Use kickboards for high-intensity interval training (HIIT) to boost cardiovascular fitness. Perform short, intense bursts of kicking (e.g., 25 metres at maximum effort) followed by a brief rest period. Repeat this cycle several times.
Kickboard Sprints
Improve your speed by incorporating kickboard sprints into your workout. Sprint for 25 metres with a kickboard, rest for 15 seconds, and then repeat. This drill enhances both power and speed in your legs.
Oasis Kickboard
The Oasis Kickboard is an excellent choice for swimmers of all levels. Made from durable, high-density foam, it provides superior buoyancy and comfort. Its ergonomic design reduces shoulder strain, making it ideal for extended training sessions. The Oasis Kickboard is also compact and lightweight, perfect for swimmers of all ages and skill levels. Whether you are focusing on improving your flutter kick or working on leg strength, the Oasis Kickboard is designed to help you achieve your swimming goals.
