Swimming
Breaststroke Kickboard Kick
The breaststroke kickboard kick is a swimming drill that trains your breaststroke leg action without the arm pull. It develops kick coordination and endurance, especially through the thighs and hips.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Hold the sides of the kickboard near its back edge with your arms extended in front of you.
- Float face down with your legs extended behind you.
- Bend your knees to bring your heels toward your buttocks.
- Flex your ankles so your toes point outward.
- Sweep your feet outward and backward in a curved path until your legs come together.
- Point your toes behind you.
- Glide briefly with your body straight before starting the next kick.
Form cues
- Keep the board flat.
- Recover slowly; sweep back briskly.
- Keep your shoulders relaxed.
- Exhale underwater; lift only enough to inhale.
Common mistakes
- Pulling knees toward your chestKeep your thighs roughly in line with your torso as your heels recover to reduce drag.
- Spreading knees too wideKeep your knees around hip-width apart rather than opening them into a wide frog position.
- Uneven scissor kickMove both feet through matching paths at the same time.
Safety
Forceful kicks or forced foot turnout can strain the inner knees or groin. Holding your head high can irritate your neck and lower back, while fatigue in deep water creates a drowning risk.
- Use a lifeguarded pool within your swimming ability; a kickboard is not a lifesaving flotation device.
- Start with gentle kicks using only a comfortable range of foot turnout.
- Stop at the nearest wall if pain, breathlessness, or loss of kick control develops.
- Leave enough space behind other swimmers to avoid contact with their feet.
If you have knee, hip, or neck pain, ask a physiotherapist about a suitable modification before practicing this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Kickboard
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Start with the shorter distance at an easy pace, prioritizing consistent kicks over speed.