How to Do Kick Exercises With a Kickboard

Introducing a kickboard routine to your swimming workouts will keep things fun and provide you with a wide choice of exercises, while working all parts of your body. Using a kickboard is also a great way for first-time swimmers to get comfortable with the water.

Instructions

Difficulty: Moderately Easy

1. Stretch to warm up. Do this before you even get into the water. Properly stretching prevents muscle cramps while you're in the water and you also won't be as sore the next day.
2. Stand with your feet touching the bottom of the pool in water that is neck deep. Float your kickboard on top of the water and put your hands flat on top. Exhale as you press the kickboard under the water. Let it rise. Repeat this exercise 10 times to strengthen your shoulders.
3. Grasp the edge of one kickboard in your left hand and another one in your right hand. Hold your arms under water and straight out in front of you. Keep your arms straight and slowly open them as you inhale. Repeat this exercise 10 times.
4. Hug a kickboard to your chest by wrapping your arms all the way around it. Float with your legs straight out behind you. Kick your feet in an alternating up and down motion and swim from one end of the pool and back. Stretch the kickboard straight out in front of you for more of a challenge. Repeat this exercise 10 times.
5. Alternate between different types of kicks. Stretch your legs straight behind you and move them up and down, one going up while the other goes down, to flutter kick. The butterfly kick resembles a frog swimming and to dolphin kick, keep your legs together and move them up and down like a mermaid.
6. Build your endurance. Do each of these exercises every time you get in the pool. Add laps or repetitions to each one when they begin to feel too easy.