Kick Set (Board)

The Kick Set (Board) is a simple pool conditioning drill where you hold a kickboard and move through the water using only your legs. It builds strength and endurance in the hip flexors, quads, and glutes, while the core and calves work to keep your body straight and your feet pointed.

Set up by pushing off the wall with both hands on top of the kickboard and your arms extended in front of you. Rest your face in or just above the water, keep your neck long, and let your body float on your belly with your legs stretched out behind you.

Start a steady flutter kick from your hips, not your knees. Keep your knees slightly soft, make small fast kicks, and point your toes. Let your hips stay near the surface of the water as you travel down the lane.

Breathe by exhaling gently into the water while your face is down, then lift or turn your head for a quick breath when you need it. Keep your belly tight so your hips do not sink. To make it easier, use fins or rest briefly at each wall. To make it harder, kick without fins, hold a faster tempo, or cover more distance. If your knees are sensitive, stick with flutter kick and avoid the breaststroke whip kick, which can aggravate medial knee pain.

Fault: Kicking from the knees with stiff legs. Fix: Start the motion at your hips, keep your knees soft, and let your lower legs follow.

Fault: Hips sinking and legs dragging behind you. Fix: Brace your core, press your chest down slightly, and keep your hips high at the surface.

Fault: Big, slow kicks with floppy feet. Fix: Make small fast kicks and keep your toes pointed so each kick stays quick and efficient.

Fault: Pulling hard on the board to lift your head. Fix: Rest your hands lightly on the board, relax your shoulders, and breathe without yanking the board backward.