Kickboard Drill: Strengthening IM Kicks

Beyond the Float — How Strategic Kickboard Work Builds Power Across All Four Strokes

In the Individual Medley, your kick isn't just propulsion—it's the hidden thread that weaves four distinct strokes into one seamless performance. Yet most IM swimmers treat kick training as an afterthought: a few lazy laps with a board at the end of practice, arms draped over foam while legs churn mindlessly. The result? Weak underwater phases, sinking hips on breaststroke, and a freestyle leg that fades when it matters most.

The truth? Kickboard work—when executed with precision—builds the leg strength, ankle flexibility, and stroke-specific power that separates good IMers from great ones. But not all kickboard drills are created equal. Generic flutter kicking won't prepare you for the whip-crack of a breaststroke kick or the undulating power of butterfly's dolphin motion.

In this guide, we'll transform kickboard training from passive yardage into an IM-specific power builder—stroke by stroke, drill by drill.

Why IM Kicks Demand Specialized Training

Each IM stroke places unique demands on your legs:

Stroke	Kick Type	Primary Muscles	IM-Specific Challenge
Butterfly	Dolphin (simultaneous)	Core, glutes, hip flexors	Generating wave-like power from chest through toes
Backstroke	Flutter (alternating)	Hip flexors, quads, core stabilizers	Maintaining 6-beat rhythm while blind to walls
Breaststroke	Whip (simultaneous)	Adductors, glutes, hip rotators	Explosive snap without illegal knee recovery
Freestyle	Flutter (alternating)	Hip flexors, glutes, hamstrings	2-beat efficiency for distance; 6-beat power for sprints

"Your IM is only as strong as your weakest kick. Most swimmers have one kick that leaks time—usually breaststroke or butterfly."— Dave Salo, USC Trojan Swim Coach & IM Specialist

The Kickboard Paradox: Benefits vs. Pitfalls

✅ What Kickboards Do Well:

• Isolate leg strength without arm fatigue

• Build ankle flexibility through sustained plantar flexion

• Develop cardiovascular endurance specific to kicking

• Allow focus on kick timing and rhythm

⚠️ What Kickboards Do Poorly (When Misused):

• Create poor body position: Arms extended forward sink hips if core isn't engaged

• Reinforce bad habits: Wide breaststroke kicks or knee-driven flutter kicks

• Neglect stroke-specific mechanics: One-size-fits-all kicking ignores IM diversity

💡 Golden Rule: A kickboard is a tool—not a crutch. Your core must remain engaged; your hips must stay near the surface. If your legs are churning but your body is sinking, you're training inefficiency.

Stroke-Specific Kickboard Drills for IM Dominance

🦋 Butterfly/Dolphin Kick: The Undulation Builder

The Problem: Most swimmers kick from the knees instead of initiating the wave from the chest.

Drill: "Streamline Dolphin on Back"

• How: Lie on back, arms in tight streamline (biceps squeeze ears), kickboard held against thighs

• Focus: Press chest down to initiate wave—feel ripple travel through hips to toes

• Sets: 6x25m with 20s rest

• Pro Cue: "Kick from your belly button—not your knees."

Why It Works: Removing arm recovery forces pure undulation. The board against thighs prevents "bicycle kicking."

🌊 Backstroke Flutter Kick: The Rhythm Keeper

The Problem: Swimmers slow their kick when fatigued, causing hips to sink and increasing drag by 25%.

Drill: "6-Beat Kick with Rotation"

• How: Hold kickboard with both hands extended overhead; rotate shoulders/hips 30° with each kick cycle

• Focus: Maintain consistent 6-beat rhythm even when board wants to wobble

• Sets: 8x25m alternating rotation direction each length

• Pro Cue: "Kick like a metronome—never rush, never lag."

Why It Works: Overhead board position mimics backstroke body line; rotation builds core-driven kick power.

🐸 Breaststroke Whip Kick: The Power Snap

The Problem: Wide knee recovery (illegal) and slow snap reduce propulsion by 40%.

Drill: "Vertical Breast Kick (No Hands)"

• How: In deep water, cross arms over chest (NO kickboard); perform breaststroke kicks to keep chin above water

• Focus: Heels to butt, knees underwater, explosive snap together

• Sets: 6x30 seconds with 30s rest

• Pro Cue: "Kick like you're cracking a walnut between your ankles."

⚠️ Critical Note: Traditional kickboards encourage wide kicks in breaststroke. This drill eliminates that crutch—forcing proper mechanics.

🏊 Freestyle Flutter Kick: The Efficiency Engine

The Problem: Over-kicking wastes energy; under-kicking sinks hips.

Drill: "2-Beat Kick with Board Under Chest"

• How: Place kickboard under chest (not hands); arms at sides; kick 2 beats per arm cycle (simulate freestyle rhythm)

• Focus: Small, fast kicks from hips—ankles loose, toes pointed

• Sets: 4x50m with 30s rest

• Pro Cue: "Kick like a mermaid—quiet splash, fast feet."

Why It Works: Board under chest forces horizontal body position; 2-beat rhythm builds distance efficiency.

The IM Kick Circuit: One Set, Four Strokes

This integrated workout builds kick strength across all IM strokes in a single set:

Set: 8 Rounds of Kick-Only IM Order

• 25m Butterfly kick (on back, streamline)

• 25m Backstroke kick (6-beat with rotation)

• 25m Breaststroke kick (vertical, no hands)

• 25m Freestyle kick (2-beat, board under chest)

• Rest: 45 seconds between rounds

📊 Pro Tip: Wear fins for rounds 1-4 to build power; remove fins for rounds 5-8 to build strength.

Common Kickboard Mistakes IM Swimmers Make

Mistake	Why It Sabotages IM Performance	Fix
Arms draped loosely over board	Sinks hips; teaches poor body position	Grip board firmly; engage core; imagine "lifting" hips toward surface
Breaststroke kick with board in hands	Encourages wide knee recovery	Use vertical kick drill WITHOUT board
Holding breath during hard kicks	Creates tension; reduces oxygen to legs	Exhale steadily underwater; inhale quickly at surface
Same kick pattern for all strokes	Ignores stroke-specific demands	Rotate through stroke-specific drills (see above)
Kicking only at end of practice	Fatigued legs reinforce poor mechanics	Place kick sets when fresh (after warm-up)

Ankle Flexibility: The Hidden Key to Kick Power

Stiff ankles waste 30% of kick propulsion. Build flexibility with:

Exercise	Protocol	IM Benefit
Alphabet Ankles	Trace A-Z with toes (seated)	Improves plantar flexion for all kicks
Band Stretches	Resistance band dorsiflexion holds	Critical for breaststroke snap
Barefoot Walking	5 min daily on sand/grass	Builds natural ankle mobility
Fins (Short-Blade)	2-3x/week during kick sets	Gently stretches plantar flexors

💡 Test: Sit with legs straight. Can you point toes past 90°? If not, prioritize ankle work 3x/week.

Sample IM Kick-Focused Workout (3,500m)

Warm-Up (600m)

• 400m easy + 4x50m drills (catch-up, side kick)

Kick Circuit (1,200m)

• 4 rounds of 100m IM kick order (25m each stroke-specific drill above)

• Rest: 30s between rounds

Power Building (1,000m)

• 10x50m vertical breast kick (no hands) @ max effort

• Rest: 45s

• 8x50m streamline dolphin kick (on back) @ max effort

• Rest: 45s

IM Integration (700m)

• 4x100m IM @ race pace

  • Focus: Powerful underwater phases off every wall

• Rest: 30s

Cool-Down (400m)

• 300m easy backstroke + 100m ankle mobility stretches

When NOT to Use a Kickboard

Kickboards have limits. Avoid them when:

• Practicing turns: You need arms free for streamline push-offs

• Working on body position: Use pull buoy instead to isolate upper body

• Training race-pace IM: Full stroke integration matters more than isolated kicking

• Experiencing knee/hip pain: Stop and consult a professional—don't push through joint pain

⚠️ Safety First: Never use kickboards for breath-holding games (shallow water blackout risk).

Voices from IM Champions

"I do 500m of vertical breast kick three times a week. No board. My coach says it's the reason my 200 IM turns are faster than my 100 breast turns."— Chase Kalisz, Olympic 400 IM Gold Medalist

"Kickboards taught me to kick from my hips—but I had to unlearn the wide breaststroke kick they encouraged. Now I only use them for fly and free."— NCAA IM Finalist, Age 20

"As a masters swimmer, kickboard work keeps my legs fresh for the freestyle leg. At 45, I can't pound out 10,000 yards—but 800m of smart kicking maintains my IM speed."— USMS National Champion, 45-49 age group

Your 4-Week Kick Strength Plan

Week 1: Foundation

• Focus: Ankle flexibility + basic stroke-specific kicks

• Volume: 800m kick work/session, 3x/week

Week 2: Power

• Focus: Explosive starts to each kick phase

• Volume: 1,000m kick work/session with fins

Week 3: Endurance

• Focus: Maintaining kick quality under fatigue

• Volume: 1,200m kick work/session without fins

Week 4: Integration

• Focus: Translating kick power to full IM sets

• Volume: 600m kick work + 1,500m IM-specific swimming

Final Thoughts: The Legs That Carry You Home

In the IM, your arms may set the tone—but your legs carry you home. A powerful underwater phase off the final wall, a snap-crack breaststroke kick when lungs are burning, a steady freestyle kick when others are fading—these moments decide races.

Kickboard work, done right, builds those moments. Not through mindless yardage, but through purposeful, stroke-specific power development that respects the unique demands of each IM leg.

So the next time you grab a board, don't just kick.

Kick with intention.

Kick with rhythm.

Kick like your IM depends on it—

because it does.

Press. Snap. Flow. Finish.

In the IM, the fastest swimmers aren't those with the strongest pulls—

they're the ones with legs that never quit. 💙🏊‍♂️