The U.S. Divers Foam Kickboard is a divisive tool in swim training—loved by some, avoided by others. But when used with the right approach, this simple piece of foam can become a powerful asset in your swimming development. Whether you’re a coach, a competitive swimmer, or just starting out, understanding how to use a kickboard effectively is key to injury-free progress.
Are Kickboards Bad for You?
Some coaches believe kickboards can cause shoulder injuries, especially when overused or used incorrectly. Holding the top of the board with your head up places strain on your shoulders and neck. However, when used in moderation and with correct form, kickboards—like the U.S. Divers Foam Kickboard—can be incredibly effective.
If you have a shoulder injury or are prone to them, avoid the traditional head-up kick. Instead, focus on drills that support better body alignment and reduce joint stress.
Improve Technique with a Kickboard
One of the best ways to use a kickboard is with a snorkel, in a position called hand-lead kick. Holding the board shoulder-width in front, keep your head down and core tight while focusing on small, fast kicks. This allows you to reinforce proper body positioning without the distraction of breathing.
Great Kickboard Drills:
- Bodyline kick: One hand holds the board, the other at your side. Promotes a low, efficient breath and body alignment.
- Catch-up freestyle with board: Forces you to balance and prevent arm spinning.
- Breaststroke kick: Use the board to keep your head up for easier feedback and correction from a coach.
Training With the U.S. Divers Foam Kickboard
Kickboards also help structure kick-focused workouts. Using fins—like TYR Hydroblades or Arena Powerfin Pros—can add speed and enjoyment while building leg strength.
Here’s a sample kick set:
- 3x100m moderate kick
- 1x50m all-out kick
- Rest and repeat
This combination builds muscle memory and race-finishing power.
Other Creative Uses
Kickboards aren’t just for traditional kicking:
- Social kicking: Kick alongside a friend and chat
- Drag races: Line up and race your training partner
- Backstroke drills: Use the board to refine your pull timing and arm motion
Should You Use a Kickboard?
Yes—but use it wisely. If you’re injury-prone, modify how you use the board. Avoid the classic head-up posture for extended periods. Instead, use the board in streamlined drills, technique refinement, and light warm-ups or cooldowns.
The U.S. Divers Foam Kickboard is a versatile, affordable, and effective training tool. Just remember: variety is key. Mix it into your routine along with bodyline kicks, streamline drills, and no-board kicking for a complete leg training regimen.