Swimming
Butterfly Kickboard Kick
The butterfly kickboard kick practices the dolphin kick with your arms supported on a board. It trains trunk and hip coordination as both legs move together to propel you through the water.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Hold the sides of the kickboard with your arms extended ahead and the board flat on the water.
- Push gently away from the wall into a face-down float with your legs together.
- Start a small body wave through your chest toward your hips.
- Sweep both feet downward together, allowing a slight knee bend as the wave reaches your legs.
- Bring your legs back toward the surface to complete the kick.
- Repeat the wave and kick for your chosen distance.
- Grasp the wall to finish.
Form cues
- Keep your ankles loose.
- Let your shoulders stay relaxed.
- Keep the kick narrow.
- Look down between breaths.
Common mistakes
- Pedaling from the kneesLead the movement with your trunk and hips rather than pulling your heels toward your buttocks.
- Alternating your legsMatch the timing of both feet so they sweep down and return together.
- Pushing the board underwaterUse a light grip so the board skims the surface instead of tilting upward against the water.
- Holding your head highLift your mouth only enough to inhale rather than keeping your chin raised throughout the length.
Safety
An exaggerated body wave or prolonged head-up position can strain your lower back and neck. Fatigue or difficulty breathing can become dangerous in the water; a kickboard is not a lifesaving device.
- Practice in a lifeguarded pool only if you can swim comfortably and reach the wall without the board.
- Exhale while your face is submerged and lift your mouth for regular breaths; do not practice prolonged breath-holding.
- End the repeat at a safe support before fatigue disrupts your breathing or kick control.
- Check that the lane ahead is clear before pushing off.
If you have neck, shoulder, or lower-back pain, choose a comfortable alternative or ask a physiotherapist before continuing this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Kickboard
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Use short repeats rather than continuous laps while learning the rhythm.