The Kraken Kickboard: A Powerful Training Tool for Swimmers

1. Isolates and Strengthens the Legs

The primary purpose of a kickboard is to eliminate arm propulsion, forcing swimmers to rely entirely on their legs. This isolation increases kick strength, speed, and endurance, which are crucial for all strokes.

Beyond improving raw kicking power, a well-conditioned kick helps maintain stroke integrity over long distances and ensures a strong finish in races. Additionally, using a kickboard prevents the common tendency to cheat by engaging the arms when kicking on the side or back.

2. Provides a Break for the Shoulders

Swimming is highly shoulder-intensive, with most propulsion coming from the upper body. Kickboard drills allow swimmers to rest their shoulders while still getting a productive workout.

However, this benefit has its limitations—holding a kickboard for extended periods can create strain on the shoulders, particularly for those recovering from injuries (more on that later). You will want to rely on your swim coach here to make sure you don’t over do it.

3. Encourages a High Hip Position

A common misconception is that kickboards promote poor body alignment. While improper use can cause the hips to drop, correct technique helps maintain a high hip position, reinforcing proper posture in the water.

For optimal positioning:

• Hold the bottom of the kickboard close to your armpits to keep the hips elevated.

• Avoid fully extending the arms and pressing down on the board, which can cause the hips to sink.

• Keep the head in a neutral position rather than looking too far up, which can also lead to a sinking lower body.

When used mindfully, a kickboard can help swimmers develop a more streamlined body position and reduce unnecessary drag. Like a open water or triathlon wetsuit, being in a streamlined position is critical for swimming smoothly with less effort, and of course faster.

4. Replicates Sprinting Mechanics

For sprinters, maintaining a flatter hip position is key since they rely more on shoulder-driven rotation than hip-driven movement. Using a kickboard closely simulates the hip positioning in sprint freestyle, making it a useful tool for sprinters looking to strengthen their kick without over-rotating.

5. Allows for Unrestricted Breathing

Unlike most swim training, where breathing is restricted by strokes, turns, and underwater phases, a kickboard allows swimmers to breathe freely. This enables them to train at a higher intensity without being limited by breath control, which can improve kick endurance and speed.

6. Enhances Breaststroke Kick

The added flotation of a kickboard supports the natural body position of breaststroke, making it an effective tool for fine-tuning the kick. Since breaststroke relies on a strong, high chest position, kickboard drills help reinforce proper posture while isolating leg movement.

7. Facilitates Kick Mechanics for Beginners

For new swimmers, learning proper kick technique can be challenging, especially while trying to stay afloat. A kickboard offers stability, allowing beginners to focus on leg movement without the added difficulty of maintaining buoyancy.

Additionally, having the head above water makes it easier to hear real-time coaching instructions, speeding up the learning process.

8. Provides a Clear View of Splits

In pools with dim lighting or traditional (non-digital) pace clocks, keeping track of splits can be difficult while swimming. Using a kickboard elevates the upper body, allowing swimmers to easily check their times during training sets, which can be especially useful for monitoring intensity and performance.

1. Limits Hip Rotation

Proper hip rotation is crucial for maximizing stroke power. Since a kickboard keeps the hips in a fixed position, it can limit rotational development, making it less ideal for swimmers looking to refine their freestyle or backstroke technique.

2. Can Aggravate Shoulder Injuries

Although kickboard training reduces upper-body strain, holding a board for extended periods can worsen shoulder impingement issues. Again, follow the instructions of your swim coach here.

3. Causes Neck Discomfort Over Time

Maintaining a raised head position for long kick sets can lead to neck stiffness and discomfort. The higher the hips are positioned in the water, the more strain is placed on the neck.

To reduce this issue:

• Alternate between kickboard drills and face-down kicking with a snorkel.

• Avoid excessively arching the neck and back while kicking.

• Incorporate shorter, more intense kick sets rather than prolonged kicking sessions.

4. Not Ideal for Dolphin Kicking (not that you’ll be doing that in your triathlon!)

The dolphin kick is an essential skill in all strokes, particularly for butterfly and underwater phases. A kickboard restricts the body’s natural undulation, limiting the ability to develop a powerful, fluid kick.

While a kickboard is a valuable training tool, it’s most effective when used strategically. Here are some ways to optimize your kickboard training:

Avoid relying exclusively on the standard head-up kickboard position. Instead, vary your training by incorporating:

• Face-down kicking with a snorkel (to reduce neck strain and improve positioning).

• Side kicking without a board (to improve rotation and balance).

• Vertical kicking (to develop leg power and control).

A well-rounded approach prevents overuse injuries and enhances overall kick efficiency.

1. Use a Snorkel for Better Head Positioning

Pairing a snorkel with a kickboard allows swimmers to keep their face in the water, promoting a more natural body position while preventing neck strain.

2. Align Kickboard Training with Your Swim Goals

The best way to incorporate a kickboard into your training depends on what you want to improve:

• For pure leg strength → Traditional kickboard drills.

• For sprinting mechanics → Flat-hip kickboard work.

• For endurance → High-intensity kick sets with unrestricted breathing.

• For rotation and technique → Alternate with side or snorkel-based kicking.

Swimming gear continuously evolves, but the fundamental goals of training remain the same: swim faster with better technique.

A strong kick is essential for success in the water, and while a kickboard can be a valuable tool, it’s important to balance varied kick drills to develop well-rounded leg strength and technique.

Whether you use a kickboard regularly or mix it into your workouts occasionally, the key is to train with purpose—because a powerful kick is the foundation of a faster swim.